How To Boost Confidence Using Power Poses Before Big Meetings

Walking into a high-stakes meeting can trigger a rush of nerves, self-doubt, and physical tension. Whether you're pitching to investors, leading a strategy session, or presenting performance results, your mindset and body language play a critical role in how you're perceived—and how you perform. One surprisingly simple yet powerful tool? Power posing.

Power poses are expansive, open postures that signal dominance and confidence—not just to others, but to your own nervous system. Research suggests that holding these poses for as little as two minutes can shift hormone levels, reduce stress, and increase feelings of self-assurance. When used strategically before important professional moments, they can be a game-changer.

The Science Behind Power Posing

The concept of power posing gained widespread attention through the work of social psychologist Amy Cuddy. In her landmark 2010 study conducted with Dana Carney and Andy J. Yap, participants who held high-power poses for two minutes experienced measurable physiological changes: testosterone (the dominance hormone) increased by about 20%, while cortisol (the stress hormone) dropped by approximately 25%.

“Your body language shapes who you are. It’s not just what others think of you—your posture influences your thoughts, emotions, and behavior.” — Amy Cuddy, Social Psychologist, Harvard Business School

In contrast, participants who adopted low-power poses—such as crossing arms, hunching over, or making themselves small—saw the opposite effect: decreased testosterone and elevated cortisol. These hormonal shifts directly impacted their risk tolerance, confidence during mock job interviews, and even how they were evaluated by observers.

While later debates questioned the reproducibility of some hormonal findings, the psychological benefits remain well-supported. The act of assuming a confident posture—even when you don’t feel confident—can create a feedback loop that alters your mental state. This phenomenon is known as “embodied cognition”: the idea that our physical experiences influence our thoughts and emotions.

How Power Posing Works Before Meetings

Before a major meeting, your brain may be flooded with uncertainty. Are you prepared enough? Will your ideas be taken seriously? What if someone challenges you? These questions activate the threat response, increasing anxiety and reducing cognitive flexibility.

Power posing interrupts this cycle. By deliberately adopting a posture associated with authority and control, you send calming signals to your brain. Over time—or even within minutes—this can lead to:

• Reduced anxiety and cortisol levels
• Increased focus and mental clarity
• Greater willingness to take initiative
• Improved nonverbal presence during interactions
• Enhanced self-perception of competence

The key is timing. To maximize impact, power pose during the 2–10 minutes immediately preceding the meeting. Use a private space—your office, a restroom stall, or an empty conference room—to avoid distractions and maintain privacy.

Tip: Pair your power pose with deep breathing: inhale for four counts, hold for four, exhale for six. This enhances the calming effect on your nervous system.

Step-by-Step Guide to Effective Power Posing

To get the most out of power posing, follow this structured routine. Consistency matters more than duration—doing it regularly builds both physical habit and mental resilience.

1. Find a Private Space (1 minute)
   Select a location where you won’t be interrupted. Close the door, silence notifications, and ensure visual privacy.
2. Adopt a High-Power Pose (2 minutes)
   Choose one of the following poses and hold it firmly:
   • The Wonder Woman: Stand tall with feet shoulder-width apart, hands on hips, chest lifted, chin level.
   • The CEO Lean: Sit in a chair with legs stretched forward, arms behind head, elbows wide.
   • The Victory Raise: Stand and raise both arms in a V-shape, like a champion at the finish line.
   • The Table Top: Lean over a table with palms flat, shoulders back, spine straight—mimicking a commanding presence.
3. Breathe and Visualize (2 minutes)
   Maintain the pose while taking slow, deliberate breaths. As you breathe, visualize yourself speaking clearly, handling objections calmly, and receiving positive reactions from the group.
4. Transition Smoothly (1 minute)
   Ease out of the pose. Shake out your limbs gently. Walk toward the meeting space with purposeful strides, keeping your shoulders relaxed and head up.
5. Sustain Confidence During the Meeting
   Carry elements of the pose into your seating posture: sit back in your chair, keep arms uncrossed, use open hand gestures, and maintain eye contact.

This five-minute ritual primes both mind and body for peak performance. It’s not about faking confidence—it’s about accessing the version of yourself that already exists beneath the surface of stress.

Common Power Posing Mistakes to Avoid

Even with good intentions, people often undermine the effectiveness of power posing through subtle errors. Below is a comparison of best practices versus common pitfalls.

Do’s	Don’ts
Hold the pose for at least 2 minutes	Rush through the pose in under 60 seconds
Keep your spine straight and chest open	Hunch slightly or look down at your phone
Practice in private to eliminate self-consciousness	Try to power pose in public areas where you feel exposed
Combine with visualization and controlled breathing	Focus only on the physical stance without mental engagement
Use consistent cues (e.g., same music, phrase, or environment)	Attempt it sporadically without integration into routine

Avoiding these mistakes ensures that your efforts translate into real psychological shifts. Remember: the goal isn’t to look powerful to others—it’s to feel capable within yourself.

Real-World Example: From Anxiety to Authority

Sarah, a mid-level marketing manager at a tech startup, was scheduled to present a new campaign strategy to the executive team. Despite thorough preparation, she struggled with imposter syndrome. Her voice would tremble during high-pressure discussions, and she often second-guessed her recommendations.

Two weeks before the presentation, Sarah learned about power posing from a leadership workshop. Skeptical but willing to try, she began practicing daily. Each morning, she spent two minutes in the Wonder Woman pose in her bathroom, followed by affirmations: “I am prepared. I add value. My voice matters.”

On presentation day, she repeated the routine 10 minutes before entering the boardroom. She stood in front of the mirror, raised her arms in a V, breathed deeply, and repeated her mantra. When she walked into the room, her posture was upright, her handshake firm, and her opening statement delivered with steady conviction.

The executives responded positively, asking thoughtful questions rather than challenging her credibility. Afterward, her boss commented, “You seemed completely in control today—I could tell you believed in your plan.” Sarah credited the shift not just to preparation, but to the quiet moment of embodied confidence she created before stepping into the spotlight.

Checklist: Your Pre-Meeting Power Routine

Use this actionable checklist to integrate power posing into your professional routine:

• ☐ Identify a private space near your next meeting location
• ☐ Schedule a 5-minute buffer in your calendar before the meeting starts
• ☐ Choose your preferred power pose (Wonder Woman, Victory Raise, etc.)
• ☐ Set a timer for 2 minutes to hold the pose
• ☐ Breathe slowly and evenly throughout
• ☐ Visualize success: see yourself speaking confidently and engaging the room
• ☐ Transition mindfully: shake off tension, adjust clothing, walk with purpose
• ☐ Maintain open body language once seated (avoid crossed arms or shrinking gestures)

Repeat this sequence consistently. Over time, the association between the pose and confidence will strengthen, making it easier to access that state even without preparation.

Frequently Asked Questions

Can power posing really make a difference if I don’t believe in it?

Yes—it works independently of belief. Embodied cognition operates below conscious awareness. Even if you’re skeptical, the physiological feedback from expansive postures can still reduce stress and improve mood. Many professionals report feeling noticeably calmer and more centered after trying it just once.

What if I don’t have privacy before a meeting?

Look for creative alternatives: a restroom stall, an unused office, or even your car if you’re arriving early. If no private space is available, adapt the pose subtly—sit with arms behind your head, feet extended, and back straight. While less potent than full-body poses, even minor expansions can help counteract slouching and tension.

Is there any risk in using power poses?

For most people, there is no physical risk. However, avoid aggressive or uncomfortable positions that strain muscles. Also, refrain from using overtly dominant poses in shared spaces, as they may be misinterpreted. Save the full expressions for private moments. The goal is internal empowerment, not external provocation.

Conclusion: Own Your Presence, Starting Now

Confidence isn’t something you either have or lack—it’s a state you can cultivate, moment by moment. Power posing offers a scientifically grounded, accessible method to reset your nervous system and step into high-pressure situations with greater composure and clarity.

You don’t need hours of rehearsal or years of experience to project assurance. Sometimes, all it takes is two minutes of standing like someone who belongs—because you do. The next time a big meeting looms, give yourself the gift of preparation not just in content, but in presence. Stand tall, breathe deep, and let your body remind your mind of your strength.

💬 Ready to transform your pre-meeting routine? Try power posing before your next important discussion and notice the shift. Share your experience in the comments—your story might inspire someone else to stand a little taller.