How To Build Confidence Through Power Posing Before Big Meetings

Walking into a high-stakes meeting—whether it’s a boardroom presentation, salary negotiation, or investor pitch—can trigger a rush of anxiety. Your heartbeat quickens, your palms sweat, and your mind races with self-doubt. But what if you could shift your mental state in just two minutes? Research suggests that how you carry your body can directly influence how you feel, think, and perform. Power posing—a practice of adopting expansive, open postures—has been shown to increase feelings of confidence, lower stress hormones, and improve performance under pressure. This isn’t about faking it until you make it; it’s about using your physiology to shape your psychology.

The Science Behind Power Posing

Power posing emerged from the research of social psychologist Amy Cuddy and her colleagues at Harvard and Columbia Business Schools. Their landmark 2010 study explored how nonverbal expressions of dominance and submission affect hormone levels and risk tolerance. Participants who held high-power poses (like standing tall with hands on hips or arms raised in victory) for just two minutes experienced measurable changes: testosterone increased by about 20%, cortisol (the stress hormone) decreased by about 15%, and they reported feeling more powerful and in control.

These physiological shifts translated into behavioral outcomes. In simulated job interviews, those who power-posed beforehand were more likely to be rated as hireable—despite delivering the same content as others. The difference wasn’t in their words, but in their presence.

“We don’t just fake it till we make it. We fake it till we become it.” — Amy Cuddy, Social Psychologist, Harvard Business School

The concept hinges on embodied cognition—the idea that our bodies influence our minds. When you stand like someone who is confident, your brain starts to believe you are confident. Over time, this feedback loop strengthens self-perception and actual behavior.

How Power Posing Works Before Big Meetings

Before a critical meeting, your nervous system may be in overdrive. Cortisol floods your bloodstream, narrowing your focus and amplifying fear of judgment. Meanwhile, low testosterone can suppress assertiveness. Power posing interrupts this cycle by signaling safety and dominance to your brain.

The key is privacy. These poses aren’t meant to be performed in front of colleagues—they’re private rituals done in preparation. Whether in a restroom stall, empty conference room, or even your car, two minutes of deliberate posture can recalibrate your internal state.

Tip: Perform your power pose immediately after reviewing your talking points, not right before entering the room—this gives your body time to absorb the psychological benefits.

Physiological Benefits

• Hormonal Shifts: Increased testosterone promotes assertiveness; reduced cortisol lowers anxiety.
• Neural Feedback: Expansive postures activate neural pathways associated with dominance and control.
• Breathing Optimization: Open chest positions allow deeper diaphragmatic breathing, which calms the nervous system.

Psychological Effects

• Enhanced self-efficacy—the belief in your ability to succeed.
• Greater emotional regulation during stressful interactions.
• Improved focus and reduced rumination on negative outcomes.

Step-by-Step Guide to Effective Power Posing

Timing and consistency matter. To maximize the impact of power posing, follow this structured approach in the 15–30 minutes leading up to your meeting.

1. Find Privacy (2 minutes): Locate a quiet space where you won’t be interrupted—bathroom stall, empty office, or stairwell.
2. Adopt a High-Power Pose (2 minutes): Choose one of the scientifically supported poses (see below) and hold it firmly.
3. Breathe Deeply: Inhale slowly through your nose for four counts, hold for four, exhale for six. Repeat throughout.
4. Visualize Success (Optional, 1–2 minutes): While holding the pose, mentally rehearse entering the room confidently and speaking clearly.
5. Transition Smoothly: After posing, gather your materials and walk to the meeting with purposeful strides.

Recommended Power Poses

• The Wonder Woman: Stand tall, feet shoulder-width apart, hands on hips, chest open, chin slightly lifted.
• The Victory V: Raise both arms overhead in a “V” shape, shoulders back, head upright.
• The CEO Lean: Sit or stand leaning forward slightly over a table, hands spread wide, elbows locked, taking up space.
• The Tower: Stand with one foot slightly ahead, hands interlocked and raised above the head.

Tip: Avoid “low-power” poses like crossed arms, hunched shoulders, or shrinking into chairs—even while waiting outside the meeting room.

Do’s and Don’ts of Power Posing

Do’s	Don’ts
Hold each pose for at least 2 minutes	Rush through the pose in less than 60 seconds
Focus on deep, rhythmic breathing	Hold your breath or breathe shallowly
Practice regularly, not just before crises	Use it only once when extremely anxious
Combine with positive self-talk or visualization	Maintain negative thoughts (“I’m going to fail”)
Use private spaces to avoid self-consciousness	Attempt poses where others can see and judge

Real-World Example: A Manager’s Turnaround

Sarah, a mid-level marketing manager at a tech firm, had consistently avoided speaking up in executive meetings. Despite having strong ideas, she felt overshadowed by louder voices and doubted her authority. Her turning point came before a quarterly strategy review where she was expected to present a new campaign.

For weeks, she rehearsed her slides but still felt uneasy. Then she learned about power posing. On the morning of the meeting, she locked herself in a conference room five minutes early. She stood in the Wonder Woman pose, breathed deeply, and repeated silently: “I belong here. My voice matters.”

When she entered the room, her posture remained open. She spoke with clarity and conviction. Later, her director pulled her aside: “You seemed different today—more grounded, more commanding.” That single session didn’t erase years of self-doubt overnight, but it created a new reference point: I can show up powerfully. Within months, Sarah began volunteering for more leadership roles, crediting that first successful experience to the simple act of standing differently.

Integrating Power Posing Into Your Routine

Like any skill, power posing becomes more effective with repetition. Occasional use can help in acute situations, but regular practice builds lasting confidence. Consider incorporating it into your professional routine:

• Before client calls or video conferences
• Prior to networking events or public speaking engagements
• During transitions between high-pressure tasks
• As part of your morning ritual on demanding days

“Your body language shapes who you are. It’s not just what others see—it’s what you feel inside.” — Dana Carney, Co-Researcher on Power Posing, UC Berkeley

Some critics have questioned the replicability of hormonal findings in later studies, but the psychological and behavioral benefits remain widely observed. Even if hormone shifts vary between individuals, the subjective experience of increased confidence is consistent across anecdotal and experimental reports. The real value lies in the ritual: a tool that puts you in the driver’s seat of your mindset.

Checklist: Pre-Meeting Power Posing Routine

• ☐ Identify a private space near the meeting location
• ☐ Set a timer for 2 minutes
• ☐ Choose one high-power pose (Wonder Woman, Victory V, etc.)
• ☐ Stand or sit with full spinal extension—no slouching
• ☐ Breathe deeply and evenly throughout
• ☐ Maintain a neutral or slightly confident facial expression
• ☐ Visualize entering the room with calm authority
• ☐ Transition directly to the meeting without collapsing posture

Frequently Asked Questions

Does power posing really work if I don’t believe in it?

Yes—many people report positive effects even when skeptical. Because the mechanism relies on physiological feedback rather than conscious belief, the body often responds regardless of initial doubt. Try it consistently for three high-pressure situations before judging its effectiveness.

Can I do power poses sitting down?

Absolutely. While standing poses are most impactful, seated versions can still be effective. Sit with your back straight, shoulders rolled back, hands resting wide on the armrests or table. Avoid crossing legs or folding arms. This is ideal for last-minute prep in waiting areas.

Is power posing appropriate in all cultures?

Be mindful of cultural norms around body language. In some contexts, expansive postures may be perceived as arrogant or aggressive. Adapt the intensity based on environment—while the internal benefits remain, outward expression should align with professional expectations.

Conclusion: Own Your Presence

Confidence isn’t an innate trait reserved for a select few—it’s a state you can cultivate. Power posing offers a fast, free, and evidence-informed method to shift your mindset before high-pressure moments. You don’t need to wait for permission or external validation. By simply changing your posture, you send a message to your brain: I am capable. I am prepared. I belong here.

The next time you face a daunting meeting, give yourself two minutes—not to rehearse one more line, but to embody the version of yourself you want to be. Stand tall, take up space, and step forward with quiet certainty. The room will notice. More importantly, you will too.

💬 Have you tried power posing before a big moment? Share your experience in the comments—your story could inspire someone else to stand a little taller.