Power Poses and Leadership

Increased testosterone and reduced cortisol.

Significant research, such as that conducted at Harvard Business School, has revealed a fascinating link between our body posture and our internal physiology.

Specifically, it was found that adopting power postures - those that are expansive and open - for as little as two minutes can generate measurable hormonal changes.

These studies indicate an increase in testosterone levels, a hormone associated with dominance, confidence and assertiveness, by approximately 20%.

Simultaneously, a significant reduction, about 25%, in levels of cortisol, known as the stress hormone, was observed.

In essence, the way we hold our body can alter our internal chemistry, making us feel physiologically more dominant, calm and in control.

The "Super-Hero" (Wonder Woman) pose and its effects.

One of the most iconic and studied power poses is known as the "Super-Hero" or "Wonder Woman" pose.

This pose involves standing with the feet shoulder-width apart or slightly more, placing the hands firmly on the hips, lifting the chest and holding the head upright.

It is an inherently expansive and open posture. By adopting this pose, we not only send outward signals of confidence and capability to those watching us, but we also internally reinforce that feeling.

It communicates both to others and to our own brain that we are present, confident and ready to face challenges. It physically embodies an attitude of control and self-assertion.

Using the Power Pose before key interactions.

The most effective practical application of Power Pose is not necessarily to hold it during an interaction (which might seem unnatural or overdone), but to use it strategically before important moments.

Spending just two minutes in private before a crucial presentation, a tense negotiation or a difficult conversation to adopt one of these expansive postures can make a significant difference in our mental and emotional state.

This brief exercise acts as a physiological and psychological "warm-up," helping to reduce anxiety (lowering cortisol) and increase feelings of confidence (increasing testosterone).

In doing so, we prepare ("prime") ourselves to enter the situation feeling more empowered and centered, which positively influences our subsequent non-verbal communication and self-perception.

Summary

Research has revealed that adopting expansive and open power postures, for as little as two minutes, can generate measurable hormonal changes in our body.

These poses can increase testosterone levels, a hormone associated with confidence, while reducing cortisol, the stress hormone. The "Super-Hero" pose is one example.

Its most practical application is to use them in private before key interactions. This physiological "warm-up" helps reduce anxiety and increase a sense of empowerment.