Fake It Till You Make It: 10 Power Poses That Rewire Your Brain for Confidence

You walk into the high-stakes meeting feeling anxious, small, and uncertain. Your shoulders are hunched. Your arms are crossed protectively. Your body is screaming “I don’t belong here” before you even speak.

Meanwhile, confident people walk in differently—chest open, shoulders back, taking up space. They look confident, so they feel confident, which makes them act confident, which creates actual confidence. It’s not magic. It’s body-mind connection.

Your body doesn’t just reflect your mental state—it creates it. Stand powerfully, and your brain receives signals that you’re powerful. Shrink physically, and your brain interprets that you’re threatened. Your posture literally changes your neurochemistry, hormone levels, and emotional state.

These ten power poses aren’t about pretending to be confident—they’re about using your body to create genuine confidence. They work because your brain can’t distinguish between confidence that starts in your mind and confidence that starts in your body. Either way, the neural pathways are the same.

“Fake it till you make it” gets criticized as inauthentic, but the science shows it’s not faking—it’s priming. You’re using physical posture to activate the psychological state you need. Two minutes in a power pose measurably increases confidence, reduces stress hormones, and improves performance on challenging tasks.

You don’t need to feel confident to stand confidently. You stand confidently, and the feeling follows. Your body leads; your mind follows. After enough repetitions, the confidence becomes automatic—no longer faked, but genuinely made.

Ready to rewire your brain through your body?

The Science Behind Power Poses

Dr. Amy Cuddy’s research at Harvard Business School (though debated and refined over the years) suggests that holding expansive postures for two minutes can increase testosterone (dominance hormone) and decrease cortisol (stress hormone), creating feelings of confidence and power.

Even critics of the hormonal claims acknowledge that power posing improves subjective feelings of confidence and power. Regardless of whether hormones change, people consistently report feeling more confident after power posing.

Embodied cognition research shows that body posture influences mental state. Your brain interprets your body’s signals and adjusts your emotional state accordingly. Stand like a winner, and your brain thinks you’re winning.

Social psychology research shows that people who adopt confident body language before challenging situations perform better than those who don’t, regardless of actual competence levels. The pose creates the performance.

These poses work because your body and mind are connected in a feedback loop. Change your body, and your mind changes to match.

The 10 Power Poses That Build Confidence

Pose #1: The Wonder Woman/Superman (The Classic Power Pose)

What It Is: Stand with feet hip-width apart, hands on hips, chest open, shoulders back, chin slightly lifted. Hold for 2 minutes.

Why It Rewires Your Brain: This expansive posture signals dominance to your brain. Taking up space physically makes you feel you deserve to take up space socially and professionally.

When to Use It: Before presentations, interviews, difficult conversations, or any situation where you need a confidence boost. Do it privately (bathroom, office, car) before the event.

The Neuroscience: Expansive poses activate the “approach” system in your brain (moving toward challenges) rather than the “avoid” system (withdrawing from challenges).

Real-life example: Sarah, 34, uses Wonder Woman pose before every client presentation. “Two minutes in the bathroom, hands on hips, chest open. I walk into presentations feeling like I can handle anything. My performance reviews improved because my confidence increased. The pose literally changes how I show up.”

Pose #2: The Victory V (Arms Raised in Triumph)

What It Is: Stand with arms raised in a V above your head, like you just won a race. Feet wide, chest open, face tilted slightly up. Hold for 2 minutes.

Why It Rewires Your Brain: This is the universal victory pose across cultures. Your brain associates this posture with winning, triggering confidence chemicals even when you haven’t actually won anything yet.

When to Use It: Before competitions, negotiations, performance reviews, or when you need to channel victory energy. Do it privately for maximum effect.

The Neuroscience: Mirror neurons activate when you see or adopt victory poses, creating the neural patterns associated with actual success.

Real-life example: Marcus, 41, does Victory V before salary negotiations. “Arms up, big smile, hold for two minutes. I walk into negotiations feeling like I’ve already won. My last three negotiations exceeded my targets. The pose primes me to ask for what I deserve confidently.”

Pose #3: The Loomer (Leaning Forward with Hands on Table)

What It Is: Stand at a table or desk, lean forward with hands planted wide on the surface, elbows slightly bent. Take up horizontal space. Hold for 2 minutes.

Why It Rewires Your Brain: This pose signals territorial dominance. You’re claiming space as yours. Your brain interprets this as “I belong here and deserve to be heard.”

When to Use It: Before meetings where you need to assert authority or ownership. During breaks in long meetings to reset your confidence. When working alone but needing a power boost.

The Neuroscience: Expansive horizontal space-taking activates regions associated with resource control and territorial confidence.

Real-life example: Lisa, 36, uses the Loomer during strategy sessions. “I stand at the conference table between agenda items, hands planted, leaning forward. It resets my presence. People listen more when I return to my seat. The pose reminds me I belong at the table.”

Pose #4: The CEO (Sitting with Hands Behind Head)

What It Is: Sit in a chair, lean back slightly, hands clasped behind head, elbows wide, feet on desk or floor. Expansive and relaxed. Hold for 2 minutes.

Why It Rewires Your Brain: This “I’m in charge here” pose signals relaxed authority. You’re comfortable enough in your power to be open and expansive.

When to Use It: Before phone calls where you need authority. During work breaks to reset confidence. When preparing for leadership situations.

The Neuroscience: Combining expansiveness with relaxation signals secure dominance rather than threatened defensiveness.

Real-life example: David, 45, uses the CEO pose before difficult phone calls. “Lean back, hands behind head, elbows wide. My voice comes out more authoritative. Clients respond differently when I’m physically positioned as confident, even though they can’t see me. The pose changes my vocal tone.”

Pose #5: The Starfish (Lying Flat, Arms and Legs Spread Wide)

What It Is: Lie on your back on the floor, spread arms and legs wide in an X shape. Take up maximum space. Hold for 2 minutes.

Why It Rewires Your Brain: This extreme expansiveness floods your brain with power signals. You’re vulnerable (on your back) yet expansive (taking up space), creating relaxed confidence.

When to Use It: Morning routine to start your day confidently. Before bed to release stress and claim space. Anytime you feel small or contracted.

The Neuroscience: Maximum space-taking creates maximum activation of confidence-related neural pathways.

Real-life example: Jennifer, 39, does the Starfish every morning. “Five minutes on my bedroom floor, arms and legs spread wide. I start every day claiming space. It sets a confident tone that carries through the day. I’m less likely to shrink in meetings because I started the day expansive.”

Pose #6: The Chest Opener (Standing with Arms Behind Back)

What It Is: Stand tall, clasp hands behind your back, pull shoulders back to open chest, lift chin slightly. Hold for 2 minutes.

Why It Rewires Your Brain: Opening your chest physically makes you breathe deeper and fuller, which signals safety to your brain. Closed chest = threatened. Open chest = secure.

When to Use It: Before public speaking. When you notice yourself hunching. During breaks in stressful days. Any time you need to open up emotionally.

The Neuroscience: Deep breathing from chest opening activates the parasympathetic nervous system (rest and digest), reducing anxiety while maintaining alertness.

Real-life example: Amanda, 37, uses Chest Opener before presentations. “Pull my shoulders back, open my chest, breathe deeply. My presentation anxiety decreases immediately. The audience responds to my open posture. The pose makes me approachable while confident.”

Pose #7: The Wide Stance (Feet Wider Than Hip-Width)

What It Is: Stand with feet significantly wider than hip-width, weight evenly distributed. Hands can be on hips or hanging naturally. Hold for 2 minutes.

Why It Rewires Your Brain: Wide stance creates a stable base, signaling to your brain that you’re grounded and secure. Physical stability creates emotional stability.

When to Use It: During standing conversations where you feel intimidated. Before walking into challenging situations. While waiting for anxiety-inducing events.

The Neuroscience: Proprioceptive feedback from stable stance activates brain regions associated with security and groundedness.

Real-life example: Robert, 43, uses Wide Stance during networking events. “Feet wide, grounded, stable. I feel less like I’ll be knocked off balance by challenging conversations. The stance makes me stay in conversations instead of fleeing. Physical groundedness creates social confidence.”

Pose #8: The Cobra (Lying on Stomach, Chest Lifted)

What It Is: Lie face down, place hands under shoulders, push upper body up while keeping hips on the ground (yoga cobra pose). Chest open, head up. Hold for 2 minutes.

Why It Rewires Your Brain: This pose combines chest opening with slight backbend, signaling openness and confidence. It’s expansive while also being a yoga pose that reduces stress.

When to Use It: Morning or evening routine. After long periods of hunching over computer. When feeling defensive or closed off.

The Neuroscience: Backbends are shown to reduce depression and anxiety while increasing energy and confidence. The chest opening signals safety to the amygdala.

Real-life example: Patricia, 40, does Cobra pose every morning. “Two minutes face down, chest lifted. It opens my heart physically and emotionally. I’m less defensive in meetings. The pose literally undoes the physical hunching I do when anxious.”

Pose #9: The Performer (Arms Spread Wide, Palms Up)

What It Is: Stand with arms spread wide to the sides, palms facing up or forward, chest open. Like accepting applause. Hold for 2 minutes.

Why It Rewires Your Brain: This receptive yet expansive pose signals openness to positive input while maintaining confidence. You’re worthy of receiving good things.

When to Use It: Before situations where you need to receive (compliments, feedback, opportunities). When feeling unworthy. Before asking for what you need.

The Neuroscience: Palms-up positioning activates receptivity circuits while expansiveness maintains dominance circuits, creating confident receptivity.

Real-life example: Michael, 38, uses the Performer before asking for things he needs. “Arms wide, palms up, chest open. It primes me to receive. I ask for raises, opportunities, support more confidently because the pose reminds me I’m worthy of receiving. My ask success rate tripled.”

Pose #10: The Expansive Sit (Wide Leg Spread While Sitting)

What It Is: Sit in a chair with legs spread wide (wider than shoulders), arms resting on armrests or knees, taking up space. Hold for 2 minutes.

Why It Rewires Your Brain: This traditionally masculine power pose works for anyone. Taking up space while sitting signals comfort with your presence in that space.

When to Use It: During meetings (appropriately). While working at your desk when confidence flags. Before seated negotiations or conversations.

The Neuroscience: Space-taking while seated activates similar dominance pathways as standing poses, useful when you can’t stand.

Real-life example: Stephanie, 35, uses Expansive Sit during long meetings. “I notice when I’m contracting—legs crossed, arms tight. I deliberately spread out: legs wide, arms on armrests. My contribution to meetings increased because I physically claimed my right to space. The pose makes me feel I have the right to speak.”

Your Power Posing Practice

Before High-Stakes Situations:

Choose one pose
Find private space (bathroom, car, empty office)
Hold for 2 full minutes
Breathe deeply
Walk into situation carrying that posture

Daily Confidence Building:

Morning: Do 1-2 poses to start your day (Starfish, Chest Opener)
Midday: Reset with 1 pose during lunch or break (Wonder Woman, CEO)
Evening: Release stress with 1 pose (Cobra, Starfish)

In-the-Moment Adjustments:

Notice when you’re shrinking (hunched shoulders, crossed arms, closed chest)
Adjust to expansive posture (even subtle shifts help)
Breathe deeply into new posture
Hold for 30 seconds to 2 minutes

Combining Poses for Maximum Impact

The Confidence Sequence (6 minutes):

Wonder Woman (2 minutes)
Victory V (2 minutes)
Chest Opener (2 minutes)

The Morning Power Routine (10 minutes):

Starfish (3 minutes)
Cobra (3 minutes)
Wide Stance (2 minutes)
Victory V (2 minutes)

The Pre-Presentation Protocol (5 minutes):

Chest Opener (2 minutes)
Wonder Woman (2 minutes)
Wide Stance (1 minute, right before walking in)

What Changes After 30 Days of Power Posing

Week 1:

Immediate confidence boost before specific situations
Awareness of how often you shrink physically
Slight increase in overall confidence

Week 2:

Faster confidence activation (poses work more quickly)
Beginning to notice and correct low-power postures automatically
More willingness to take up space

Week 3:

Confident posture becoming more automatic
Less need for pre-event power posing (carrying posture naturally)
Others noticing your increased presence

Week 4:

Significantly increased baseline confidence
Automatic body positioning in power poses
Measurable performance improvements in challenging situations

90 Days:

Power posture is your default
Confidence feels natural, not forced
Significant life changes from increased confidence (promotions, better relationships, more opportunities)

The Controversy and the Truth

Power posing research has been debated. Some studies replicate hormonal changes; others don’t. But here’s what’s consistent across all research:

What’s Proven:

People feel more confident after power posing
People perform better on challenging tasks after power posing
Expansive postures reduce anxiety
Body language influences emotional state

What’s Debated:

Whether hormones change significantly
The exact mechanisms of why it works

The Bottom Line: Even if hormones don’t change, subjective confidence and actual performance do. That’s enough. You don’t need hormonal proof to use a technique that reliably makes you feel and perform more confidently.

Your Power Posing Starts Now

You don’t need to believe in the science to try it. Just two minutes. One pose. Before one challenging situation.

Today:

Choose one pose from this list
Hold it for 2 minutes in private
Notice how you feel after
Walk into your next challenge carrying that posture

This Week:

Power pose before 3 challenging situations
Track how you feel and perform
Notice differences

This Month:

Daily power posing practice
Pre-event power posing
Automatic posture correction

Your brain doesn’t care if you “feel” confident when you start power posing. It responds to the signals your body sends. Stand powerfully, and confidence follows.

Which power pose will you try first?

20 Powerful Quotes About Confidence and Body Language

“Your body language shapes who you are.” — Amy Cuddy
“Fake it till you become it.” — Amy Cuddy
“The most important thing in communication is hearing what isn’t said.” — Peter Drucker
“What you do speaks so loudly that I cannot hear what you say.” — Ralph Waldo Emerson
“Our bodies change our minds, our minds change our behavior, and our behavior changes our outcomes.” — Amy Cuddy
“Confidence is not ‘they will like me.’ Confidence is ‘I’ll be fine if they don’t.'” — Christina Grimmie
“The way you carry yourself will often determine how you are carried by others.” — Unknown
“Your posture is the window to your personality.” — Unknown
“Stand up straight and realize who you are, that you tower over your circumstances.” — Maya Angelou
“Confidence comes from discipline and training.” — Robert Kiyosaki
“When you change your body language, you change your confidence, which changes your outcomes.” — Unknown
“Don’t shrink to make others comfortable.” — Unknown
“Take up space. You deserve to be here.” — Unknown
“Your body believes what your mind tells it, and your mind believes what your body tells it.” — Unknown
“Confidence is silent. Insecurities are loud.” — Unknown
“How you stand speaks before you do.” — Unknown
“Powerful people take up space. Take yours.” — Unknown
“Your posture affects your mood more than your mood affects your posture.” — Amy Cuddy
“Presence is the ability to be confident and comfortable in the moment.” — Amy Cuddy
“Don’t let your body language betray your worth.” — Unknown

Picture This

It’s one year from today. You’re giving the presentation that leads to your promotion. You walk into the room confidently—shoulders back, chest open, head high. You take up space because you know you belong.

You think back to one year ago when you read this article about power poses. You were skeptical. “Standing differently for two minutes can’t possibly change anything meaningful,” you thought.

But you tried Wonder Woman pose before one meeting anyway. Just two minutes in the bathroom, hands on hips, chest open.

The meeting went better than expected. You spoke up more. Your ideas were heard. You felt different—not because anything external changed, but because your internal state shifted.

You started power posing before every challenging situation. Before presentations, negotiations, difficult conversations. Two minutes of physical posture that created mental confidence.

Over twelve months, those two-minute sessions compounded. You stopped shrinking physically in meetings. You started taking up space naturally. Your default posture became confident instead of contracted.

Colleagues noticed. “You seem more confident lately,” they said. Your boss noticed. “You’re ready for more responsibility,” she said.

The promotion wasn’t just about competence—you were always competent. It was about presence, confidence, and the willingness to take up space. All things power posing trained you to do.

You didn’t fake confidence until you made it. You used your body to create real confidence that became authentic. The poses weren’t lies—they were training wheels for the confident posture that eventually became automatic.

That version of you—naturally confident, commanding presence, taking up space—is one year away. The journey starts with two minutes in one power pose.

Will you try it?

Share This Article

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Let’s create a culture where people understand that confidence can be built from the outside in. It starts with you sharing these poses.

Disclaimer

This article is provided for informational and educational purposes only. The content is based on research about body language, confidence, and embodied cognition. It is not intended to serve as professional medical advice, psychological therapy, or treatment.

The research on power posing, particularly the work of Dr. Amy Cuddy, has been subject to scientific debate and replication challenges. While some studies support the benefits of power posing for subjective feelings of confidence and performance, the evidence for hormonal changes (testosterone and cortisol) is less consistent. This article represents the current state of research but acknowledges ongoing scientific discussion.

Individual responses to power posing vary. While many people report increased confidence and improved performance, not everyone will experience the same benefits. Results depend on numerous factors including context, personality, and how poses are practiced.

Power posing is not a substitute for developing genuine competence, skills, or knowledge. Confidence without competence can be problematic. Use power posing as one tool alongside skill development, not as a replacement for it.

If you are experiencing severe anxiety, social phobia, or other mental health conditions that significantly impact your confidence, please seek support from licensed mental health professionals. Power posing may be a helpful supplementary tool but is not sufficient treatment for clinical conditions.

Some poses may not be appropriate in all professional or cultural contexts. Use judgment about when and where to practice power poses. What’s acceptable in one environment may not be in another.

Physical posture adjustments should be done carefully, especially if you have mobility limitations, injuries, or chronic pain conditions. Modify poses as needed for your body. Consult healthcare providers if you have concerns about specific physical positions.

The real-life examples shared in this article are composites based on common experiences and are used for illustrative purposes. They represent typical patterns but are not specific individuals.

By reading this article, you acknowledge that confidence-building is multifaceted and may benefit from professional guidance. The author and publisher of this article are released from any liability related to the use or application of the information contained herein.

Stand powerfully. Build confidence. Combine physical practices with genuine skill development.