Power Posing: Catalyst for success
Have you ever noticed how your boss sits in a meeting? Does she cross her arms behind her head, leaning back in her chair? She is probably - consciously or unconsciously - striking a power pose.
Do it too! You will notice how positively this pose affects your thinking and your mental state. This is because certain postures strengthen our psyche. In this interview, pme Academy trainer Ute Falkner explains why this is the case.
What is a power pose?
A power pose is a posture that demonstrates self-confidence. For example, the "sprinter pose": I make myself tall, lift my chin slightly, open my chest and stretch my arms high into the air. This pose is familiar from runners who win a race. When they cross the finish line, they automatically raise their arms in the air.
What is the idea behind the concept of power posing?
We know that our emotional state affects our posture. If I'm sad, for example, I make myself small and slump my shoulders. If I'm happy, I walk tall and proud.
The concept of power posing comes from embodiment research, which turns the tables, so to speak, and asks: How does my body language affect my psyche? When I straighten up and adopt a strong pose, it has a positive effect on my behavior and my thinking.
We know power posing from the animal world: the gorilla who wants to show dominance drums on his chest, the peacock does a cartwheel. Is power posing also about showing off? I am the strongest?
No, it's not about being particularly loud or unpleasant or completely taking over the room. Power posing is about empowering yourself and exuding self-confidence.
How can I train power posing?
Power posing is easy to incorporate into your daily routine. Practice a power pose for two minutes every day. You will soon notice that posing has a positive effect on your thinking. Even if you feel strange at first, you should keep at it.
"Fake it until you become it" is a slogan coined by American social psychologist Amy Cuddy, who has done a lot of research on the subject of power posing. She has proven that testosterone levels rise by 25 percent in people who regularly power pose - in other words, the so-called power hormone increases. In contrast, cortisol levels, the "stress hormone", fall by 20 percent. In a series of tests with job applicants, Amy Cuddy also found that people who adopt a power pose before a job interview are more likely to get the job than those in the comparison group.
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How can I use power posing in everyday life?
I personally use power posing regularly, for example just before I give a presentation or run a workshop. If I'm lucky, I can find a place to retreat to, or I simply go to the toilet for a moment. I also use it when I notice that the mood is changing in a meeting and a conflict is brewing.
In my training sessions on resilience and mindfulness, I practise power posing with the participants. I like to play music for this, for example "Simply the best" by Tina Turner.
Incidentally, power posing also helps children, for example before they write an exam. Or think about Christmas when the family is coming: with a power pose, you can deal with challenging situations better and stay calm and composed. Give it a try!
Ute Falkner is a certified trainer and health consultant specializing in mindfulness, resilience and relaxation techniques. Her favorite power pose is "Wonder Woman". She stands upright with her legs hip-width apart, her chest open and her hands resting powerfully on her hips.
