I can remember it clearly. I was in a meeting with a leader at my company, someone who was known as a problematic person who always took up a lot of space. Usually, I would feel overtaken by his personality, unable to access my voice and say what I needed to say. On this particular day, something had changed.
I had recently learned about the importance of body posture and how it influences our mood. With this in mind, I entered the meeting, remembering to use a grounded posture with my feet flat on the floor, my back straight, and my hands resting calmly in my lap. To my surprise, it changed the narrative of the interaction. For the first time, I had a place at the table in conversation with this challenging person and was able to express what was needed. I left the meeting feeling better about myself and had a newfound feeling of effectiveness because I was able to have the conversation that needed to happen.
Our bodies and minds are intricately connected.
We often think of body language as a reflection of how we feel—slouching when we're tired, crossing our arms when we’re defensive, or standing tall when we’re confident. But what if you could flip this around? What if, instead of waiting for your emotions to dictate your posture, you could intentionally change your body language to influence your mood—and your effectiveness at work?
This idea, known as embodied cognition, suggests that our physical posture and actions are not merely reflections of our inner state—they actually shape our emotions, thoughts, and behaviors. By intentionally adjusting our body posture, we can harness the power of body disposition to access different emotions to shift our mindset and perform better, whether in leading a team, managing clients, or navigating daily office life.
How Body Postures Influence Emotions
The connection between body and mind is deep-rooted in neuroscience. Research shows that altering posture triggers different physiological and psychological responses. For example, adopting an expansive “power pose” (like standing with your feet apart and your hands on your hips) can increase feelings of confidence and assertiveness by raising testosterone levels and lowering cortisol, the stress hormone. Even a simple act, like sitting up straight, can make you feel more engaged and focused, while slouching tends to make you feel tired or disengaged.
Examples of postures to access emotions at work:
Grounded Mindful Posture (promoting calm and focus): Maintaining focus and calm is critical in fast-paced or stressful environments. A grounded posture can help you stay centered during chaotic moments. Sit with your feet flat on the floor, back straight, and hands resting comfortably on your thighs, and allow yourself to feel connected to the ground beneath you. This grounded posture calms the mind, lowers stress, and enhances your ability to focus and make clear decisions.
The Power Poses (promoting confidence and ownership): Whether heading into a crucial meeting or preparing for a presentation, body posture can help you feel more in control and ready to lead. Try the classic power pose: stand tall with your feet shoulder-width apart, hands on hips, and chest open. Hold this for two minutes before stepping into a high-pressure situation. This pose primes you to feel strong, grounded, and assertive. It helps create an aura of confidence that others will also pick up on.
Assertive Posture (promoting getting work done): If you are entering crunch time on a project, need to make a decision or light a fire under coworkers to get results, lean your body forward, like the point of an arrow reaching for the center of the target visualizing the goal you have in mind in the distance. This posture sends an assertive signal that you mean business and there is no room for procrastinating.
Expansive Movement (promoting creativity and open-mindedness): Innovation and creativity often thrive when we feel open and receptive. Avoid closed-off postures like crossing your arms or slumping if you're brainstorming or problem-solving. Instead, stand up, start moving around with an open chest, and move your arms and legs in unpredictable directions. Generating energy (and, if in a meeting, likely laughter) will promote idea flow and out-of-the-box thinking and help you feel more engaged and free to explore new ideas.
Practical Steps to Incorporate Body Postures into Your Workday:
The beauty of using body posture to manage emotions and improve work performance is that it's both simple and practical. Here are a few easy ways to get started:
Morning Posture Rituals: Before diving into your to-do list, spend five minutes in a power pose or grounded posture to set your tone for the day.
Posture Breaks: Throughout the day, take short breaks to check in with your body posture. Are you slouching or crossing your arms? Adjust accordingly to realign with the emotions you want to feel.
Pre-Meeting Posture Check: Before any important meeting or presentation, take a minute to stand or sit in an assertive, confident posture to boost your presence.
The Bottom Line: Posture as a Productivity Hack
In the fast-paced world of work, emotional resilience and adaptability are essential. By using your body as a tool to access different emotions, you can gain more control over how you show up in the workplace. Whether you need confidence to lead, creativity to innovate, or calm to navigate challenges, the correct body posture can unlock these states and enhance your effectiveness. So, the next time you face a work challenge, remember—sometimes, all it takes is a simple shift in posture to change the way you think and feel.
Try it for yourself: What posture will you adopt today to be more effective at work?
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