Seven power poses to pump up your presentation confidence

What is power posing?

When you face stage fright before a presentation, you can power pose to influence your hormone balance. This can help you feel more confident and therefore perform better. Making a power gesture, such as stretching your arms out like a superhero, reduces the stress hormone cortisol and increases testosterone and adrenaline, both associated with risk-taking. These chemical changes strengthen your resolve when entering an intimidating social situation, like public speaking. You only need to hold these poses for a couple minutes to notice positive effects.

Tell your story with captivating presentations

Powerpoint empowers you to develop well-designed content across all your devices

Learn more

Power posing was first examined in the early 2010s by researchers from Columbia and Harvard. It was introduced to the general public when social psychologist Amy Cuddy gave her TED Talk “Your body language may shape who you are.” While it’s still an ongoing study, power posing proves to bolster confidence when people need it time and time again.

Body language communicates power dynamics. You don’t need a PhD to know the difference between a submissive gesture and a dominant one. When you cross your arms and legs or hang your head low, you make yourself appear small and submissive—not only to others, but to yourself. On the flip side, when you hold your arms out wide, sit with your legs open and head held high, you make yourself appear big and dominant—to others and yourself.

Power posing challenges people to use this body language knowledge to make themselves look and feel more powerful when they feel the exact opposite.

Seven power pose examples

Either during, or just a few minutes before your presentation, go into an empty room and pose. Smile, pose, and get those confident thoughts flowing. It doesn’t matter how nervous or silly you feel at first—holding these stances will influence your hormones to calm your presentation anxiety and make you feel more confident.

There is no single pose guaranteed to work better than others. Try out a few and see which one makes you feel more powerful.

1. Flying superhero

Ball up one or both of your fists and punch them straight up into the air so you feel like a superhero flying through the sky.

2. Peter Pan

Place both hands on your hips, stand with your legs apart, plant your feet, and hold your head up high and think, “Oh, the cleverness of me!”

3. Performer

Open your fingers out wide and stretch your arms to the sky in a victorious “V” shape, like a runner crossing the finish line, a gymnast dismounting, or a rock star singing in an amphitheater.

4. Boss

Just like former US President Obama, sit in a chair with your hands behind your head and legs up on the desk. Tell yourself, “I’m in charge”.

5. Cowboy

Stand with your legs shoulder width apart, shoulders relaxed and at your sides, and hands ready to fast draw on anyone who gets in your way.

6. Mr. Clean

While arms crossed with shoulders hunched forward conveys weakness, arms crossed with shoulders rolled back conveys strength.

7. Loomer

If there’s a table in front of you while speaking to an audience, lean forward and place your hands on the counter. This is a sign of dominance and signals power.

Power pose before your next presentation

You now know how body language effects power dynamics, both externally and internally. Use this knowledge to become a better presenter. Next time you get butterflies in your stomach or nervous nausea before a speech, try some power poses beforehand to strengthen your confidence. Be powerful.