Ever thought your body language could change your job interview game? Power poses are more than a trend. They’re backed by science to boost your confidence and ace your next interview1.
I started learning about power poses after hearing about Amy Cuddy’s research. Her TED Talk showed how simple poses can change our mind and how we present ourselves1.
Women often feel unsure in job interviews. But power poses can change that. Studies say these poses can make you feel 20% more confident and ready2. First impressions are made in seconds through body language3.
Power posing isn’t about pretending to be confident. It’s about real change. Using confident body language can change how your brain handles tough situations3.
Key Takeaways
- Power poses can increase interview confidence by 20%
- Body language impacts 55% of communication
- Two minutes of power posing can significantly improve assertiveness
- Women can overcome body language barriers through strategic posing
- Nonverbal techniques can help combat imposter syndrome
Understanding the Science Behind Power Posing
Explore the world of body language and how it changes our mind. Power posing research shows how our body language affects our confidence and how well we do things4.
The Groundbreaking Research
Amy Cuddy’s studies at Harvard found a big link between how we stand and how we feel. She showed that 55% of what we communicate is through body language, not words4. Just two minutes of power posing can change how confident we feel5.
Psychological Insights
The science of power posing is both interesting and strong. Studies show that certain poses can change our mind:
- They can make us feel less anxious before big moments5
- They can make us feel better about ourselves5
- They can make us feel more powerful5
Hormonal Transformations
Power posing also changes our hormones. Research shows that two minutes of posing can:
- Maybe make testosterone levels go up4
- Make stress hormones go down4
- Make us feel more ready to take action4
Your body language can literally change your mind. — Amy Cuddy
For women in work, power poses are a smart way to show confidence and authority5. By learning and using these methods, you can change how you think and how you look to others.
The Wonder Woman Pose: Your Secret Weapon
Imagine unlocking your inner superhero with just one simple pose. The Wonder Woman pose boosts your confidence before big moments like job interviews6. Stand with feet apart, hands on hips, shoulders back, and chin up for an instant confidence boost7.
This iconic pose isn’t just about looking powerful. It’s about feeling it too. Holding this pose for two minutes can change your mindset6. When you do the Wonder Woman pose, you tell your brain to feel more confident and strong8.
- Stand with feet hip-width apart
- Place hands on your hips
- Roll shoulders back
- Lift your chin slightly
- Breathe deeply and confidently
The science behind this pose is cool. Power posing can raise testosterone by 20% and lower cortisol by 25%. This reduces stress and boosts confidence8. Many people see big improvements in their work and how they see themselves after trying this7.
“Power posing is about expanding your body language to feel more confident and powerful.” – Amy Cuddy
Pose Benefit | Psychological Impact |
---|---|
Increased Confidence | Up to 30% improvement in self-perception |
Stress Reduction | 25% decrease in cortisol levels |
Performance Enhancement | Improved interview and presentation outcomes |
Practice the Wonder Woman pose in private spots like empty rooms or restrooms. It helps build confidence without being judged6. It’s not about pretending to be confident. It’s about becoming it.
How Power Poses Affect Your Hormones and Stress Levels
Power posing shows us how our body language can change our mind and body. It helps us feel more confident and less stressed9.
Impact on Testosterone Levels
Power posing can really boost your testosterone. This hormone makes you feel more confident and strong. Just two minutes of expansive poses can increase testosterone, giving you a natural confidence boost10.
This is great before big events like job interviews9.
- Increases testosterone associated with dominance
- Promotes feelings of empowerment
- Enhances self-confidence
Reducing Cortisol for Better Performance
Stress can hold you back from doing your best. Power posing can help by lowering cortisol levels. Studies show it can make you feel calmer and more focused10.
Duration and Timing of Poses
The best time for power posing is about two minutes. This short time can make a big difference in how you feel. It helps you turn nervous energy into confident body language9.
Try it in private places like empty rooms to get the most out of it9.
“Your body language may shape who you are” – Amy Cuddy
Learning and using power poses can change your hormones. It can make you feel more confident and less stressed in tough times.
Power Poses for Women Before Job Interviews
Getting ready for a job interview can be scary. But, using pre-interview poses can really help. As a professional woman, I’ve seen how important it is to position your body before an interview.
Amy Cuddy’s research shows that power poses can make you do better in interviews. Just two minutes of certain poses can make you feel more confident and change how others see you1112. It’s amazing – these poses can even make you feel less stressed and more powerful11.
- The Wonder Woman Pose: Stand tall with hands on hips
- The Performer Pose: Raise arms in a V-shape
- The CEO Pose: Spread out at a desk or table
Try these poses in private spots like restrooms or waiting areas. Doing them quietly can make you feel more in charge and confident12.
Power Pose | Location | Duration |
---|---|---|
Wonder Woman | Bathroom | 2 minutes |
Performer | Waiting Room | 2 minutes |
CEO | Private Space | 2 minutes |
“Your body language shapes who you are” – Amy Cuddy
These poses are more than just moving your body. They’re a way to fight feeling like an imposter and go into your interview feeling strong12.
From ‘Fake It Till You Make It’ to ‘Become It’
Changing how you see yourself is an art of real confidence. I learned that confidence is more than just looking strong. It’s about truly becoming the confident person you want to be13.
Amy Cuddy’s research changed how we think about confidence. It moved from “fake it till you make it” to “fake it until you become it”14. This change is key for overcoming imposter syndrome, a big challenge for many professional women.
Building Authentic Confidence
Real confidence isn’t about pretending. It’s about building inner strength through intentional actions. Your body language is key in this journey14:
- Practice power poses regularly
- Recognize your inherent worth
- Challenge negative self-talk
Overcoming Imposter Syndrome
Imposter syndrome can stop you from growing professionally. By doing power poses often, you change how you see yourself15. People who keep an open posture feel more connected and confident, up to 15% more15.
“Your body language shapes who you are” – Amy Cuddy
Up to 90% of women want to boost their self-esteem through body language14. By using power poses, you’re not just changing how others see you. You’re also changing how you see yourself.
Essential Pre-Interview Power Poses
Getting ready for a job interview is more than just practicing your answers. My focus is on poses that boost your confidence. These poses turn nervous energy into strong body language. They can change how you feel and show confidence before you enter the interview room16.
- Goddess Pose: A yoga-inspired stance that opens your chest and creates a sense of strength
- Tree Pose: Enhances balance and mental focus
- Cobra Pose: Expands your body and signals confidence
Trying out these poses can really help your mind. Body language is key in how we’re seen. In fact, 93% of communication in interviews is nonverbal16. Standing tall shows confidence, with 70% of interviewers seeing it as a sign of self-assurance16.
Pose | Benefits | Duration |
---|---|---|
Wonder Woman | Increases confidence | 2 minutes |
Goddess Pose | Reduces stress | 1-2 minutes |
Tree Pose | Improves focus | 30-60 seconds |
These pre-interview techniques are not just about how you stand. They’re about changing how you feel inside. By doing these poses, you can lower stress hormones and raise testosterone. This naturally boosts your confidence16.
“Your body language speaks volumes before you say a word.” – Interview Confidence Expert
Make these poses a regular part of your routine. This will create a strong pre-interview ritual that helps you succeed.
Creating a Power Posing Routine
Creating a power posing routine can boost your confidence before an interview. It combines strategic body positions and positive thoughts. This makes a strong ritual for success17.
Two-Minute Power Pose Practice
Consistency and time are key for a good power posing routine. Studies show that holding poses for 2 minutes can greatly improve your mood18. Here’s a simple routine:
- Find a private spot like an empty room or restroom
- Pick 2-3 big power poses
- Stay in each pose for 60-90 seconds
- Take deep breaths and keep the pose
Combining Poses with Positive Affirmations
Adding positive affirmations to your routine can boost your confidence by 30%17. Match affirmations with your poses:
Power Pose | Corresponding Affirmation |
---|---|
Wonder Woman Pose | I am strong, capable, and confident |
Hands on Hips | I belong here and I am qualified |
Raised Arms | I am ready to succeed |
Remember, a regular power posing routine can lower anxiety and boost confidence. It helps you look confident in big situations19. Keep practicing!
Common Mistakes to Avoid When Power Posing
Power posing can really boost your confidence. But, it’s important to do it right. Many people make mistakes that can ruin the effect20.
Here are some common mistakes to avoid:
- Overdoing self-touching gestures, which signal low confidence20
- Fake smiling that appears disingenuous20
- Over-nodding, making you seem uncertain20
- Creating physical barriers during interactions21
Authenticity is key. Power posing is about feeling confident, not just looking it. When you’re nervous, you might act shy, which interviewers see as insecurity21.
Good body language is very important. Speaking in a lower pitch and not smiling too much can make you seem more in charge20. Also, 26% of hiring managers might not choose you because of bad body language21.
“Your body language speaks volumes before you say a word.”
To get better at power posing, try these tips:
- Use open palm gestures instead of pointing
- Maintain a confident stance with feet shoulder-width apart
- Practice poses that open your chest and create a taller appearance22
Power posing is about feeling confident from inside. With practice, you’ll change how you carry yourself and improve your professional image22.
Transforming Nervous Energy into Confident Body Language
Nervous energy can be a powerful ally if you learn to use it right. In job interviews, many feel very anxious. This can hurt how well they do23.
It’s important to turn this nervous energy into confident body language. This shows you’re competent and sure of yourself.
It’s key to understand how nervousness and excitement are connected. Both make your heart beat faster and make you more alert. By seeing anxiety as excitement, you can use it to your benefit24.
Here are some ways to change nervous energy into confidence:
- Deep breathing to calm your body
- Power poses to feel more confident
- Imagine yourself doing well in the interview
- Use fidgeting for something useful
Body language is very important in interviews. It’s judged 55% of the time, so it’s key to look confident24. Good eye contact, posture, and controlling nervous habits can change how you’re seen23.
“Your body language shapes who you are.” – Amy Cuddy
Confident body language isn’t about getting rid of nervousness. It’s about using it as positive energy. Practice these tips often, and you’ll feel more natural and confident.
By learning to change nervous energy, you’ll show your strength and professional skills in interviews.
Building Long-term Confidence Through Regular Practice
Building confidence takes time and effort. Daily power posing can change how you feel about yourself25. By using simple body language, you can build your confidence over time.
Creating Sustainable Daily Power Posing Habits
To build lasting confidence, start a power posing routine. Here are some tips:
- Practice power poses for two minutes each morning26
- Use visualization before big meetings25
- Track your daily confidence wins
- Celebrate small wins to boost your self-image25
Measuring Your Confidence Progress
It’s important to track your confidence growth. Here are ways to do it:
- Keep a confidence journal
- Notice how you feel before big events25
- Think about how you feel in work situations
“Confidence is not ‘they will like me’. Confidence is ‘I’ll be fine if they don’t'” – Unknown
Studies show daily power posing boosts your confidence. Just two minutes a day can help you feel more sure of yourself2625. These habits can change your life for the better.
Conclusion
Power posing changes how we feel and act, not just what we say. It’s a big step in growing personally and professionally27. Just three minutes of the right poses can make you feel less stressed and more confident27.
Learning to be confident in interviews is a personal journey. Each pose we talked about helps you feel more real and sure of yourself. About 70% of job seekers feel nervous in interviews, but these tips can help you feel better28.
Using mental pictures and good body language can make you feel up to 50% more confident28. This turns nervousness into a strong presence.
My advice is to practice often. Add these poses to your daily life and see your confidence grow. Confidence is something you can learn, not just have naturally. Using these methods helps you grow not just for interviews, but for life.
Your journey to success in interviews begins with knowing your own strength. Power posing is not just a trick. It’s a proven way to find your inner strength and show confidence in any situation.
Source Links
- Power posing – https://en.wikipedia.org/wiki/Power_posing
- 7 Power Poses to Skyrocket Work Confidence in 2025 – https://www.wikijob.co.uk/wellbeing/personal-development/power-poses-for-workplace-confidence
- Fake it till you make it : The Surprising science of Body language – https://www.linkedin.com/pulse/fake-till-you-make-surprising-science-body-language-sambasivam-e10vc
- Your Body Language May Shape Who You Are by Amy Cuddy – www.alexanderjarvis.com – https://www.alexanderjarvis.com/your-body-language-may-shape-who-you-are-by-amy-cuddy/
- Importance of “Power Pose” – How Posture Completes Your Look – https://www.powersutra.co/blogs/news/importance-of-power-pose-how-posture-completes-your-look?srsltid=AfmBOoorRv2Y-it7aSm70_waDnaxe3oxfxugjM_sl1m92R-vOnMD2J-h
- Importance of “Power Pose” – How Posture Completes Your Look – https://www.powersutra.co/blogs/news/importance-of-power-pose-how-posture-completes-your-look?srsltid=AfmBOoocU8Tm-JQVY6yCNyjawddEEPydl5R5pG5E8eJ73NT7Y8R9htJC
- The 60-Second Confidence Boost You Need to Try Today – https://vocal.media/motivation/the-60-second-confidence-boost-you-need-to-try-today
- How Power Posing & Embodiment Practices Improve Self-Confidence – TataTime – https://tatatime.in/how-power-posing-embodiment-practices-improve-self-confidence/
- Importance of “Power Pose” – How Posture Completes Your Look – https://www.powersutra.co/blogs/news/importance-of-power-pose-how-posture-completes-your-look?srsltid=AfmBOoo6k-wZJ1TBQTZiab6xt4l_0ZtTyC1IHT8qh89RgmHXFjMIncqx
- The Connection Between Posture and Mental Health – https://www.thejoint.com/2025/01/20/the-connection-between-posture-and-mental-health
- Breaking Down Amy Cuddy’s TED Talk: The Power of Power Poses – https://thespeakerlab.com/blog/amy-cuddy-ted-talk/
- Amy Cuddy’s Power Poses For Confidence — 7SY – https://www.sevensundaysyoga.com/yoga/amy-cuddy-power-poses-to-create-confidence?srsltid=AfmBOoqIbWcs1UII4CUhbEdnhdWeXpghYKL1Fckzi66I92Yd-RMzC6qe
- Amy Cuddy’s Power Poses For Confidence — 7SY – https://www.sevensundaysyoga.com/yoga/amy-cuddy-power-poses-to-create-confidence?srsltid=AfmBOoohhyMs8oDAggwKMb5w15bmuqt3-6b__N2sG0dH8cWH_4ixRwfH
- •TED TALKS•, Amy Cuddy: Your body language shapes who you… – https://www.lingq.com/en/learn-english-online/courses/88164/amy-cuddy-your-body-language-shapes-wh-241471/
- Fake It Till You Make It? How to Think, Feel, and Lead with Confidence – https://www.linkedin.com/pulse/fake-till-you-make-how-think-feel-lead-confidence-eugene-toh-qxjjc
- Body Language Tips for Interview Success – https://www.finalroundai.com/blog/body-language-tips-for-interview-success
- Importance of “Power Pose” – How Posture Completes Your Look – https://www.powersutra.co/blogs/news/importance-of-power-pose-how-posture-completes-your-look?srsltid=AfmBOor6grbQwuB24EUCs-URihORvb-HBZuR2-_Pm8C_HkV0BDPhfTxB
- Amy Cuddy’s Power Poses For Confidence — 7SY – https://www.sevensundaysyoga.com/yoga/amy-cuddy-power-poses-to-create-confidence?srsltid=AfmBOoqtT2Z8bVZBCTt4JTja_OchEnm39xOIp4EHl4mGVYOFXvJ3w-LK
- Power pose your way to a quick confidence boost – CampusWell – https://www.campuswell.com/power-pose-confidence/
- 23 Confident Body Language Cues Every Woman Should Know – https://www.skinnytheory.com/blog/23-confident-body-language-cues-every-woman-should-know
- 14 Easy Interview Body Language Hacks To Land Your Next Job – https://www.scienceofpeople.com/body-language-interview/
- Hand on Hip Pose: What It Means and How It Can Make You More Confident – https://www.wikihow.com/Hand-on-Hip-Pose
- What do you do if you’re nervous about a job interview? – https://www.linkedin.com/advice/3/what-do-you-youre-nervous-job-interview-skills-personal-development-2oz2e
- Interview Body Language Errors that Ruin your Interview – https://careerconsult.com.au/body-language-interview-errors/
- Presence: 7 Confidence-Building Daily Tips from Amy Cuddy to Own Your Power 🧍♀️💥 – https://medium.com/mr-plan-publication/presence-7-confidence-building-daily-tips-from-amy-cuddy-to-own-your-power-️-780fcc562651
- Amy Cuddy’s Power Poses For Confidence — 7SY – https://www.sevensundaysyoga.com/yoga/amy-cuddy-power-poses-to-create-confidence?srsltid=AfmBOopeZa1q_7zsRsyMYhuRsyUaNk5wZdBscPmbG5zY70SQ2JacapO7
- Master Interview Confidence with Proven Anxiety-Busting Tips – https://jobfrogresumes.com.au/how-to-beat-job-interview-nerves/
- Online Counselling | Online Therapy| Marriage Counsellors | TalktoAngel – https://www.talktoangel.com/blog/5-effective-tips-to-manage-interview-anxiety

Sadaf Sehar is the founder of Working Kitty, a platform dedicated to empowering working women. With over a decade of corporate leadership experience, she brings invaluable insights. Passionate about creating inclusive workplaces, Sadaf aims to guide women through workplace challenges. Her website covers dressing, work-life balance, career counseling, and more. Sadaf is a powerful advocate committed to helping women thrive professionally.