Presence

"Your body language shapes who you are." What if changing your posture could transform your confidence and communication ability?

1. Body Language Speaks Louder Than Words

Our body sends messages that often override what we say. People naturally pick up on these nonverbal cues, which impact how they perceive us. For instance, soothe a crying baby with aggressive body movements, and the message of comfort gets lost despite your tone of voice.

A Harvard study found that aphasic individuals (who struggle with speech comprehension) were better at identifying lies. These participants focused entirely on body language rather than on spoken words, revealing how our physical expressions reveal authenticity – or the lack of it.

If your words and body language don't match, your audience will notice and lose trust. An inspirational speech loses impact if you're slouching or tensing. Matching your posture to your message fosters authenticity and builds trust.

Examples

• Wide eyes and hunched shoulders might contradict comforting words to a baby.
• Aphasic participants excelled in detecting deception through nonverbal signs.
• A workplace presentation delivered with tense gestures may feel unconvincing.

2. Affirming Core Values Shields You from Stress

Defining and reaffirming what truly matters to you creates resilience under stress. This involves reflecting on your values and linking them to a personal story.

In a study led by psychologist Geoffrey Cohen, participants choosing and writing essays about their core values felt calmer under pressure. When faced with stressful tasks like public speaking or solving problems under scrutiny, those who affirmed their values exhibited lower stress hormone levels compared to those who didn’t.

This practice helps ground you. By connecting with meaningful aspects of life, you're less likely to feel overwhelmed at daunting moments like delivering a difficult speech or navigating a tough meeting.

Examples

• Writing about "service" to others helps maintain focus under stress.
• Participants who reflected on values showed lower cortisol levels in tense situations.
• Students anchoring themselves to creativity or perseverance felt less stressed during exams.

3. Imposter Syndrome Is Surprisingly Common

Thinking you’re a fraud? You’re not alone. Many successful people struggle with imposter syndrome – doubting their achievements and fearing exposure as "fakes."

Psychologist Pauline Clance first explored this phenomenon when she noticed even thriving professionals often attributed their success to luck. Her research showed the condition affects both women and men, though men discuss it less.

Realizing imposter syndrome is widespread can help. If everyone experiences occasional self-doubt, it’s more about human nature than personal failure. Catching and acknowledging these thoughts frames them as temporary and not indicative of your true abilities.

Examples

• Successful individuals like Pauline Clance herself grappled with feeling unworthy.
• A majority of high-achieving women in Clance's study admitted self-doubt.
• Men statistically experience imposter syndrome too but tend to stay silent about it.

4. Powerlessness Fuels More Powerlessness

Feeling powerless impacts our approach to life. It triggers over-caution, reducing curiosity and the willingness to take risks. This learned helplessness can snowball into ongoing inaction.

Research shows this results from the "inhibition system" dominating our brains. When focused on negative experiences, we see threats everywhere instead of opportunities. Yet thinking about a time you felt strong and empowered can reverse this spiral, strengthening the "approach system" that drives action.

Recalling positive moments tied to your core values works wonders in reclaiming personal power. For instance, remembering when you stood up for what you believed in can revive buried confidence.

Examples

• After quitting sports, one student felt trapped in a powerless cycle until revisiting past achievements.
• Psychology research shows dwelling on negatives strengthens the brain's caution mechanisms.
• Remembering acts of honesty or bravery reactivates the brain's exploratory systems.

5. Movement Signals Strength or Weakness

Your gestures make an impression. Large, open movements project confidence. Small or defensive postures suggest hesitation or fear. The Haka, a traditional Maori dance, exemplifies how powerful body movements can look and feel empowering.

In a study, participants rated abstract figures' confidence levels just by their animated movements. Broad gestures and bouncy steps were seen as confident, while withdrawn or tight motions signaled vulnerability.

When addressing others, your body must align with self-belief. Keep gestures natural yet expansive to appear confident and decisive.

Examples

• The Haka intimidates opponents while fueling self-empowerment.
• Tight crossing of arms is universally read as anxiety or defensiveness.
• Expansive hand movements during speeches signal enthusiasm and authority.

6. Breathing Calms Your Nervous System

Need to calm down on command? Tap into your parasympathetic nervous system (PNS). Slow, deep breaths tell your brain that the environment is safe and encourage relaxation.

Deep breathing exercises are simple: inhale deeply, pause, and exhale longer than you inhaled. Testing this, researchers found slow breathing reduced stress symptoms and even promoted optimism.

Practicing relaxed breathing before a speech steadies your voice and posture. A composed body translates to a composed audience.

Examples

• Biologists linked deep breathing to lower anxiety and higher optimism.
• A slow exhale triggers calming mechanisms in the vagus nerve.
• Stressful meetings become manageable through a few controlled breaths.

7. Posture Impacts Behavior and Social Participation

The way you sit or stand affects how engaged you feel socially. Professor Cuddy noticed her quietest students often had withdrawn postures, sitting in corners with slouched shoulders.

Encouraging these students to straighten their posture and lift their heads improved their participation. A 2010 study supported this idea, showing that adopting "power poses" makes people more willing to take risks and seek interaction.

Observing your daily posture might reveal why you hesitate in group discussions or avoid networking opportunities. A small adjustment creates lasting change.

Examples

• Harvard students with upright postures participated more in discussions.
• Power poses made study participants more likely to take risks in experiments.
• Hunched postures reinforced social withdrawal and inaction.

8. Power Posing Prepares You for Challenges

Strike a power pose before facing obstacles. These expansive positions – like hands on your hips or arms raised victoriously – prime your brain for confidence.

Cuddy recommends doing this in private spaces before high-stakes events. Even sitting with an upright spine triggers the same boost. During challenges, maintain open, steady stances.

Incorporating power poses into a routine, even briefly, builds confidence reserves that you can draw from later.

Examples

• Power poses before interviews or speeches reduce tension.
• Open poses decrease feelings of powerlessness in unplanned confrontations.
• Morning power poses set a confident tone for the day.

9. Body and Mind Influence Each Other

Your body language and emotions are connected in a loop. Projecting weakness physically can cause mental doubts. Conversely, adopting assertive postures can create self-belief.

During presentations, keeping your gaze forward and posture tall conveys reliability to the audience and reinforces your self-assurance. Applying these principles consistently reshapes how you interact.

Everyday physical habits, such as an upright stance or unhurried gait, cascade into emotional strength and readiness.

Examples

• Hunched shoulders reinforce feelings of fatigue or low self-worth.
• Eye contact combined with clear body language grows a sense of trust.
• Walking or sitting tall regularly triggers empowered mindsets over time.

Takeaways

1. Start each day with two minutes of power posing – lift arms in a victorious pose or stand with hands on hips to focus your approach system.
2. Use breathing exercises before or during stressful situations. Take long, slow breaths to calm your system and radiate self-assuredness.
3. Set regular phone reminders to check and adjust your posture – stand or sit tall with open shoulders to reinforce optimism and readiness.