body language hacks_ be confident and reduce stress in 2 minutes
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20/4/2014 Body Language Hacks: Be Confident and Reduce Stress in 2 Minutes
http://jamesclear.com/body-language-how-to-be-confident 1/15
JamesClear
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How to Be Confident and Reduce Stress
in 2 Minutes Per Day
There is a simple strategy that you can use to reduce anxiety, improve your ability to
deal with stress, and boost your confidence.
The best part? It works immediately and only takes two minutes to do.
Here’s the deal…
Your Hormones and Your Confidence
Recent research coming out of Harvard University, The University of Oregon, The
University of Texas and many other places is revealing that powerful and effective
leaders not only share similar mindsets, but also similar hormone levels. More
specifically, powerful leaders tend to have higher levels of testosterone and lower levels
of cortisol.
Higher levels of testosterone (in both men and women) lead to increased feelings of
confidence. Meanwhile, lower levels of cortisol lead to decreased anxiety and an
improved ability to deal with stress.
Here’s what that means: if you enjoy these hormone levels, then you are biologically
primed to be more assertive, confident, and relaxed. At the same time, you will be less
reactive to stress and more likely to handle pressure situations well. In other words, the
correct hormone levels can make you feel more confident and less stressed.
by James Clear — Get free updates of new posts here
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Sounds good, right?
What is particularly important about testosterone and coritsol is that your levels of each
hormone can change rapidly depending on the social, physical, and environmental cues
that surround you.
What does this have to do with feeling more confident?
Well, it turns out that one of the physical cues that impacts these two hormones is body
language. And if you understand how to improve your body language, then you can
increase your testosterone, decrease your cortisol, and “magically” feel more confident
and risk tolerant.
Let’s talk about the link between body language and confidence…
Body Language: The “Power Poses”
Amy Cuddy is a researcher at Harvard University who studies body language and the
impact it has on your hormones.
Cuddy and her team have classified different body positions as “high power” or “low
power” poses. In general, the high power poses are open and relaxed while the low
power poses are closed and guarded.
Below is an image showing the different types of power poses.
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High Power body language is open and relaxed. Low Power body language is closed and guarded.
Cuddy and her research team studied the impact of high power and low power poses by
conducting a research study on 42 students. (Original article available here.)
Here’s how the study went down…
First, a saliva sample was taken from each subject and their testosterone and
cortisol levels were measured.
Second, the subject was asked to sit in either a high power pose or a low power pose
for two minutes.
Third, a second sample of saliva was taken from each subject and their testosterone
and cortisol levels were measured again.
When the researchers looked at the results, they were stunned by the impact that body
language had on the hormones within the body. High power poses increased
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testosterone by 20 percent and decreased cortisol levels by 25 percent.
Here’s a graph showing the results…
High power poses increased testosterone levels by 20% (which boosts confidence) while simultaneously decreasing
cortisol levels by 25% (which reduces anxiety).
This brings us to the most important question…
How can you make this actionable in your life?
Stand Like This for 2 Minutes Per Day
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From Left to Right: Lynda Carter poses as Wonder Woman (Image courtesy of ABC TV and Amazon Archives).
Christine Lagarde, Managing Director of the IMF stands in a high power pose (Image courtesy of Amy Cuddy).
Beyonce strikes a high power pose during a performance (Image courtesy of Getty Images).
The most well–known and versatile high power pose is nicknamed “The Wonder
Woman” pose. You simple stand tall with your chest out and your hands on your hips.
The images above show powerful women like Christine Lagarde and Beyonce in classic
“Wonder Woman” pose.
Just to be clear: despite the nickname and the photos, the impact of these poses is just
as relevant to men as it is to women.
Making This Work in Real Life
If you’re aware of it, body language is easy to adjust throughout your day.
But if you’re anything like me, you’ll get busy with other tasks and completely forget to
check your body language. Because of this, I’ve found it most useful to insert a high
power pose into my morning routine for 2 or 3 minutes and then move on with the rest
of my life.
Here’s a pattern that I have been playing with recently…
Each morning, I’ll wake up and stand in a high power pose for two minutes. While I’m
doing that, I’ll close my eyes, breathe in deeply for a count of 3, hold for 1, and then
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breathe out fully for a count of 5. In this way, I combine breathing exercises, meditation,
and power poses for a relaxing and confidence–boosting start to the day.
Plus, it only takes 120 seconds. It’s kind of hard to say you don’t have time for it.
For more ideas on how to improve your morning routine, read this: 8 Ways to Improve
Your Morning Routine
What You Should Do Now
It’s easier to act your way into a new way of thinking than to think your way into a
new way of acting.
—Millard Fuller, Founder of Habitat for Humanity
Just to be clear: I don’t believe that body language is the end–all, be–all of becoming
more confident.
That said, it is pretty clear that confidence is a two–way street that involves both your
mind and body. Sure, your personality and your emotional state will impact your
confidence levels, but it’s obvious that assuming better body language, taking up space,
and expanding your physical presence can play an important role as well.
Most importantly, you now have another tool in your toolbox to use whenever you need
it.
If you’re feeling stressed a few minutes before your next presentation, interview, or
meeting — take a moment to adjust your posture and stand in a powerful position. Put
your hands on your hips, keep your chin up, and your chest out. Doing this for just two
minutes will raise your testosterone and increase your confidence, while also decreasing
your cortisol and improving your ability to handle stress.
Your behaviors and emotions are firmly tied. The most powerful leaders don’t merely
think a certain way, they carry themselves a certain way. You should do the same.
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Watch Amy Cuddy’s 20–Minute TED Talk
Want more? You can watch Amy Cuddy talk about her research and the impact of body
language in her 20–minute TED Talk. It’s well worth the time.
21 Comments
James Clear writes about using behavioral science to master your habits and improve
your mental and physical health. If you enjoyed this article, join his free newsletter.
Published on July 25, 2013
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Jad says:
This made me think of all the actors on the silver screen who’ve played the role of a super
hero like Superman or Wonder Woman. Great confidence boosting for sure.
It makes me think of something C.S. Lewis said about acting; “Do not waste time bothering
whether you ‘love’ your neighbor; act as if you did. As soon as we do this we find one of the
great secrets. When you are behaving as if you loved someone, you will presently come to love
him.”
REPLY
Joan Nemeth says:
Yup, practice makes perfect! And isn’t love the most powerful force in the Universe?
Caring for (loving) ourselves to the point of knowing we are capable of using the true
power within us is the key to being able to share who and how we are.
Joan
REPLY
Paulo says:
James,
Great article. I am new to your Superhumans, but liking it very much.
Amy,
Amazing studies, science, stories and presentation!
Please, keep “becoming” it and helping us to do the same.
Thank you. Cheers!
REPLY
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Esther L. says:
I came to think about how much these “high-power” postures are the same as the postures in
which you can breathe properly, and “low power” postures are the ones in which you can’t.
Do you think there is a link between breathing correctly and the hormones level, or it is just
another benefit of these postures?
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Cath says:
Thank you for another brilliant article. I agree that the Cuddy talk is excellent (another
triumph for TED). If anyone is interested in pursuing the idea, I came across this earlier …
http://fit.webmd.com/teen/move/slideshow/slideshow-yoga-for-energy … a bit more
demanding than your powerpose meditation, but nothing too strenuous !
REPLY
Nathaniel Eliason says:
When I teach public speaking this is one of the first things I tell people. The way you stand
and present yourself to the audience has a huge impact on how well you do. It’s great to see
otherwise timid people turn much more confident in themselves just by standing a little
differently.
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Susan Gunn says:
Who would have thought posture would affect our mood so much? Just a small conscious
adjustment can help us at any time. I am always amazed how much we have the power to
change from negativity to positivity — although it takes a lot of arduous work to do so —
change IS within ourselves. It is a process of habit and self-monitoring. It is not an easy
undertaking. Maybe thats why so many people don’t do it and seek outside themselves for
quick fixes and cures.
Thank you for yet another powerful, yet simple, nudge, James.
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REPLY
Adriana Gil says:
Hello James — I just want to thank you so much for these posts. My life has been changed
since I read one of your posts two weeks ago. Your posts inspired and motivated me so much.
REPLY
Alberto Huerta says:
Great article man and a very interesting study…How do you come up with this topics? I really
like the diversity on your writting, even tough staying in the same general area.
And regarding the poses, even tough i knew that poses affected the image you send to others i
didn’t know it had that much of an impact INSIDE our bodies. Great information and if
applyied correctly, very useful.
REPLY
elizabethe says:
Thanks James!
So, I’ve seen a few TED talks. Is it some kind of unwritten rule/goal of the TED talk that the
speaker has to have a near tears moment while recounting a past experience?
REPLY
Joan Nemeth says:
Hi elizabethe,
Not necessary, and I imagine not at all a goal; but a great speaker is often motivated
to share the deepest vulnerabilities within them to help make profound changes in
themselves and others. That is usually their goal, to make a difference in people’s
attitudes and feelings because there has been a change in their own.
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When I participate in poetry presentations and I read my poetry or I hear the
sincerest offerings of others in reading theirs, I don’t set out to cry or get “choked-
up”, but I find that what is being expressed is beyond the mundane. It touches
me/us in profound ways.
The stances we take in life, standing or sitting, as the pictures James has shared
reveal what we are feeling, really the heart of us. Are we broken and dejected or
confident and hopeful? So too, our words spoken or written can deflate and cripple
us or uplift and sustain us. Each are powerful in their specific ways to influence us
and allow us to see our inner state of being.
Ultimately, there is no separation between the mind and body, or even for that
matter, the driving force of who we are. We are open books, the question is, are we
taking the time to read us?
Joan
REPLY
Eniale says:
Also thank you Joan for clarifying the comment by Elizabethe. I am so
gratified not only by the content but that these people are passionate about
sharing their research ideas etc. To stand there and be “vulnerable” to an
audience and millions more via the super highway.
You get it. I so do appreciate the eloquence of your insight.
Thx
REPLY
Joan Nemeth says:
Thank you for sharing the beginning of your day with us, Eniale,
and for your kind words!
I know what you mean. When we take the time to check in and
protect the preciousness of our day, not so much from others as in
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the keeping who we are in tact, it’s a ritual worth maintaining.
Breath work is essential, even as simple as three determined and
observed breaths. The consciously done inhalation and exhalation
can set our tone for the day.
I was a breath work facilitator for Denis Ouellette’s Integral
Breathwork, TM. We taught many short and sweet little exercises
to optimize your health and sense of well being.
Joan
REPLY
Eniale says:
Thank you James. I have watched her on TED, I’ma regular. I also as you suggested do it
first thing upon waking. I sit up in bed, however, and watch my breath, create an energy
field with the palms of my hands and surround myself with the light as an all day protective
field. Then I make affirmation I’ve personally want to make shifts within. Nothing long and
tedious. I say one as I’m counting down from ten into a hypnotic state..Remaining there for
as long as I am comfortable with it, I do not force but do want to expand the time, naturally.
Then I count from five to awaken from the self-hypnosis. Stretch and go about my day. I will
afterwards stand for two minutes because standing is a way we engage and I have a tendency
to invert at the chest area.
I feel ready for the day all day, and also repeat aspects of the morning as I think of it,
especially breathing, we forget to breath, and self talk again something I want to reinforce.
Anxiety is something I’m working on. From “Daring Greatly” by Brenee Brown.
Perhaps my meditation will help someone to formulate their own.
Thank you for allowing me to share.
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Chris says:
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Amy Cuddy’s TED talk is one of my favourites.
I’ve incorporated the power pose into my morning ritual… but hope my wife and daughter
never see me in the Wonder Woman costume
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Leon says:
James, going to try this technique tomorrow morning!
REPLY
James Clear says:
Awesome! Good luck with it, Leon. Thanks for reading!
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Andrea says:
I am generally confident, and I know I stand in power poses
much of the time. I am curious about a few things: 1. The first and
second poses in the top row of power poses usually “irk” me when I
first encounter someone in that pose. They seem fake, as if someone
is trying to communicate their power although they deep down don’t
actually have any. 2. When I am actively listening to someone,
especially if my response requires a lot of empathy, openness, and
compassion for whatever the person is talking about, I find myself,
many times, in a pose quite similar to the first one on the bottom
row. I don’t consciously do it; I just realize I am standing like
that. I feel like it is disarming me so that others can feel that
they can speak freely to someone who doesn’t see themselves as
“higher” than they are. I find that, generally speaking, people are
quite open with me, and many times I am standing in a pose like
that. (Perhaps without my arms crossed though?) Would either of
those thoughts jive with the research? What do you all think about
both points? I’m seeking to understand what it my reactions mean.
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-Andrea
REPLY
Josh says:
Missed the part where cortisol helps you release energy quickly. And the part where elevated
testosterone levels are linked to shorter lifespans. It’s all still about balance.
REPLY
James Clear says:
Great points, Josh. I’m a big fan of balance, so I’m glad you brought this into the
discussion. I’ll have to do some more writing and research on that.
Thanks for reading!
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Wilson Amoako says:
Extraordinary.
REPLY
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