Being aware of our body is a powerful way to help ground ourselves and calm down. Focusing on our physical sensations and movements can distract us from stressful thoughts, allowing our emotions to settle and helping us feel more at ease. An added benefit of this mindfulness practice is that it leads to long-term changes in the brain, making us less emotionally reactive and less prone to stress.
Our body posture has a direct and immediate impact on our emotions. The way we hold ourselves can change how we feel, and this can be measured through hormone levels and behavior. For example, a 2014 study by the University of Auckland involved people with mild to moderate depression. They were split into two groups: one was instructed to sit up straight, while the other sat normally. Those who sat up straight used more words and seemed more energized and less self-conscious during a stressful speech task.
Other research indicates that sitting up straight helps us recall positive memories and think happy thoughts. Conversely, slumping can bring on depressive thoughts and memories. A 2010 study at Columbia and Harvard universities had participants adopt either a dominant posture (sitting or standing straight with expanded limbs) or a submissive one. The dominant group experienced increased testosterone (boosting confidence) and decreased cortisol (reducing stress), while the submissive group had the opposite results. When asked to play a low-risk gambling game, the confident group showed more willingness to take risks.
Posture significantly influences our feelings of power and our actions. Studies by Adam D. Galinsky and Li Huang at Northwestern University found that posture was a stronger predictor of feeling and acting powerful than other factors like being in positions of power or recalling powerful memories.
This is great news since changing our posture is easy. Try adopting a power pose for the next three minutes by standing like Superman or Wonder Woman. You can also try sitting in a power pose with an erect posture and your limbs spread out. Avoid slouching, as it can lead to feelings of fatigue and powerlessness. Throughout the day, regularly check and adjust your posture while sitting, standing, driving, or walking. Notice how a confident posture affects your mood. Aim to adopt a power pose several times a day for at least three minutes each time.
For some, adopting a confident posture might initially cause anxiety, with thoughts like “Who am I to show confidence?” If this happens, remember it’s temporary. The physiological changes you’re making will soon help you feel stronger and more confident.
This information is adapted from Wildmind’s online course “Stop Freaking Out,” which is available for free to supporters of Wildmind’s Meditation Initiative.