The Truth About the Power Pose
Over the past decade, the power pose has faced controversy and scientific scrutiny, leaving many people confused about its efficacy and many turning their backs on a simple practise that can yield positive results. This article sums up the debate, clears the myths and explains the current scientific findings so that you can leverage positive feelings with simple postural change.
What is a Power Pose?
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Popularised by Amy Cuddy, the power pose is tied up in the idea that how we use our body language can change the way we feel due to a body-brain feedback loop. This is part of a larger theory called embodied cognition, with research drawn from the areas of psychology and neuroscience. It’s not just body language that can make a difference in how we feel; how we use our voice and facial expression also matters, but in this article, let’s focus on the power pose and clear up some of the myths.
Arms Akimbo, Akimbo is a Middle English phrase meaning at a sharp angle
Most people associate the power pose with arms and legs stretched outwards or arms akimbo (hands on hips), but it doesn’t have to be either; a power pose is simply a powerful stance. If you stand with hands by your sides and legs together (neutral stance), step out even slightly, or move your arm/s away from your body, you’re in a more powerful pose. And when your body contracts, with shoulders rounding and legs and arms together or crossed, you’re in a less powerful stance—a low power pose. It’s important to visualise this concept with a neutral stance against a high or low power pose to know how to use it for your advantage. Think of being more or less expansive than a neutral pose. Arms stretched outwards and arms akimbo are quite aggressive positions, so I suggest steering clear of them while interacting with others.
Amy Cuddy popularised the term power pose in her 2012 TED Talk, Your Body Language may shape who you are, based on Cuddy's research in 2010 with Dana Carney and Andy Yap. They found a link between power posing, an increase in testosterone, a decrease in cortisol (stress hormone) and an increase in feeling powerful.
In her 2012 talk, Cuddy suggested that pre-power posing, in an expansive stance, for a couple of minutes before an important event can make you feel more powerful. Other research has backed this general idea with several studies finding a link between a more powerful stance/posture and feelings of power, positivity and better performance.
Botox Studies and the Facial Feedback Hypothesis
Furthermore, compelling evidence is drawn from neuroscience surrounding the body-brain feedback loop, especially when it comes to facial expression. Botox studies investigating what happens in the brain before and after injections have found that lack of movement in the face due to temporary paralysis from Botox injections affects the way we experience emotion. In other words, freeze the muscles around the crow’s feet, and you subdue the experience of happiness. On the other hand, freeze the muscles between the eyebrows, and you experience fewer negative emotions because movement in this area of the face is associated with sadness, fear and anger. Botox is sometimes used as a treatment for depression and in people with obsessive-compulsive disorder, who experience high levels of disgust emotion.
Power Pose Controversy
There has always been some controversy surrounding the efficacy of the power pose, with criticism from armchair sceptics and researchers. In 2015, a replication study using a larger sample of subjects failed to find the same physiological changes (testosterone and cortisol); however, they did see an increase in the subject's perceived feelings of power.
A 2016 study then concluded Cuddy and colleagues reported selected findings, and when differences are considered, the effects of the power pose fail to exist. Several more studies added to the controversy with different results.
This scientific process of checking findings and replication studies is normal. That’s how we gain knowledge, build upon results, and prove or disprove hypotheses and theories. However, in this case, the criticism was aggressive and likened to bullying and a witch hunt. Researchers who supported the idea were afraid to speak out, fearing becoming a target. If Cuddy had been male and less popular, would the critics have been as harsh?
Many supporters of the power pose turned their backs, distancing from it, including Dana Carney, the lead author of the original research. Since the initial research, I have practised the pre-power pose and espoused its efficacy, teaching clients about the theory and the controversy and updating my teachings according to the changes in scientific findings. Many of my colleagues avoided the topic altogether, but why? It’s interesting, it might work, and updating scientific discoveries is normal—this is science. Let’s tell it as it is, keeping up with and sharing current research findings.
My Belief in the Power Pose
My personal belief in the power pose comes from a place of personal experience. I needed to feel more powerful because, in some respects, I lacked confidence. I did feel more powerful using a more expansive stance and trained myself to avoid low power poses. I also felt the need to compensate for being petite, especially when working in an organisation where I was the only female in the board room, surrounded by burly blokes. It’s easy to go unnoticed and feel unheard in those circumstances. The power pose and tweaks to my voice—what I call a vocal power pose, worked. So much so that I became more confident without the need to fake it. I accepted that the increase in powerful feelings could be a placebo effect and explained this to clients.
Current Science and Power Posing
Unfortunately, many don’t keep up with research findings. Because of the harsh criticism and its place in the media, since Amy Cuddy was semi-famous, many walked away with the idea that the power pose doesn’t work.
Behind the scenes, the scientific debate had continued with much discord. In 2017, the journal, Comprehensive Results in Social Psychology (CRSP) set out to end the discussion, scrutinising all the evidence. They found that while there were no behavioural and hormonal effects, there is a clear relationship between power posing and subjective feelings of power (‘felt power’).
At the same time, other researchers scrutinised the distribution of statistically significant data in power posing research. By 2018, conclusions found that although the evidence did not support behavioural and hormonal claims, power posing can facilitate significant benefits of felt power in individuals.
2019 Important Observation: The neutral pose
In 2019, Marcus Credé made an important observation—studies had failed to include a neutral pose. Instead of comparing a high or low power pose to a neutral condition, researchers compared high power poses to low power poses. Further research scrutiny brings us to the current stance (pun intended) surrounding the power pose.
Current Stance
Pooling all the evidence together, we know the power pose, now called ‘postural feedback’ does create inner feelings of power for the user, but not in the way we previously thought. It’s more straightforward and practical than we thought. We don’t need to make ourselves more expansive and pre-power pose before an event; all we need to do is avoid contractive posture (low power pose).
Posture does matter and can influence how we feel. Being more expansive than being in a contractive stance is not as significant in yielding positive effects as being in a neutral stance and avoiding a contractive posture. So the absence of a low power pose is essential in creating these inner feelings of power.
If we turn this around and look at it from another perspective—how people perceive us—there are more benefits to avoiding contractive posture. Low power poses signal a lack of confidence and defeat. When you communicate with others while in a contractive stance, it appears that you’re not confident in your message. So why then should they have confidence in what you say?
So from a personal perspective and to increase positive perceptions towards you from others, condition yourself to avoid contractive posture by being aware of your body language and making minor postural adjustments until an upright open posture becomes your norm.
If you’d like help in improving your nonverbal behaviour or are interested in professional development training for your organisation, please get in touch.
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