Being mindful of our bodies is a powerful way to stay grounded and calm. By focusing on physical sensations and movements, we can shift our attention away from stressful, repetitive thoughts. This helps our emotions settle, making us feel more at ease. Practicing mindfulness like this also changes our brains over time, making us less reactive and less likely to get overly anxious.
Our bodies can directly and immediately affect our emotions. The way we hold ourselves—our posture—can change how we feel. This is measurable; for instance, it affects the hormones that influence our feelings and also our behavior.
A study from the University of Auckland in 2014 found that people with mild to moderate depression who sat up straight felt better than those who didn’t. Participants who kept their backs straight and shoulders level, stretching the tops of their heads toward the ceiling while pulling their shoulder blades down and together, used more words and expressed more energy and a better mood. They also used the word “I” less often, indicating they felt less self-focused and self-conscious.
Research shows that sitting up straight makes us more likely to think positively and remember good experiences, while slumping leads to negative thoughts and memories. In a 2010 study at Columbia and Harvard universities, participants adopted either a high-power stance (straight posture, body expanded, limbs spread) or a low-power stance (the opposite). The high-power posers had increased testosterone levels, which boost confidence, and decreased cortisol levels, which reduce stress. The low-power group had the opposite results.
When asked to play a low-risk gambling game, those in the high-power group were more confident and more likely to take risks.
Further studies by Adam D. Galinsky and Li Huang of Northwestern University confirmed that posture significantly predicts whether people feel powerful or take action, even more so than positioning people in roles of authority or reminding them of past feelings of power.
The good news is that our posture is something we can easily change. For instance, try a standing meditation in a Superman or Wonder Woman pose for a few minutes. This can make a noticeable difference. You can also sit in a power pose—sit up straight, hold your head high, and spread out your limbs. Be mindful of not slouching, as it leads to fatigue and feelings of powerlessness, which can negatively spiral.
Keep an eye on your posture throughout the day. Think about sitting, standing, or walking confidently and notice the impact on your mood. Multiple times a day, for at least three minutes, adopt a “power pose.”
Initially, adopting a more confident posture might make a few people feel anxious, as if they’re questioning their right to show confidence. If this happens, understand it’s temporary. The physiological changes you’re making will soon help you feel stronger and more confident.