The Superhero Pose: Your Secret Weapon for Confidence

Photo by Ali Kokab on Unsplash

“There’s a scientific study that shows that if you stand... in superhero pose for just five minutes before a job interview, a big presentation, or a really hard task, you will not only feel more confident, you will perform measurably better.” –Amelia Shepherd, Grey’s Anatomy

I assume my secret love affair with Grey’s Anatomy has just slipped its way out of the closet! The superhero pose strategy is perhaps one of the greatest things I’ve learned from that show, other than learning the secret sex lives of Doctors in on-call rooms, and the fact that all of the characters you love will eventually die or abandon you. But let’s set aside the heartbreak and focus on the glorious empowerment that is the superhero pose.

We all know that our body language most often speaks louder than what pours out of our mouths, and typically, our emotions will have an immense affect our body language. For example, when you’re feeling sad and depressed, and you have just polished off a tub of cookie dough ice cream and an entire can of pringles, you tend to want to clump yourself into a little ball making yourself as tiny as possible. You embrace yourself tightly because in those moments of melancholy, you believe yourself to be your only friend in the universe. Besides, in this position it might be easier to fall asleep while your stomach attempts to digest your recent binge. On the contrary, when you’re feeling extreme confidence, you stand taller, your swagger is on fleek, and nothing in the world can wipe that smile off your face. Or when you’re excited, your body doesn’t seem to want to stop moving because you can hardly contain yourself. Occasionally people mistake this for the pee-pee dance.

While we can appreciate that our feelings affect how our bodies move, the opposite is also true. You can actually dictate how you are feeling by changing your body language, and, you can also change how others perceive you simply by the way you carry yourself! Mind. Blown. Boom! By intentionally tweaking the way you stand, sit, walk, relax and exist, you have the power to regulate your mood and create a more positive outlook on your day or any given situation. I believe the single most effective strategy you can use to instill confidence in yourself is the superhero pose. Studies have shown that standing in this pose for even two minutes can increase testosterone levels by 20% and reduce cortisol levels by 25% causing you to feel more confident and less stressed. Seriously, who doesn’t need a little more confidence in their lives?

How to Channel Your Inner Superhero

Ready to give it a shot? Here’s your step-by-step guide to leveling up your confidence:

1. Stand tall. Feet slightly wider than shoulder-width apart.

2. Hands on hips. Elbows pointing outward like you’re about to star in the next Marvel movie.

3. Chest out. Because heroes don’t slouch.

4. Chin up. Gaze just above eye level like you’re scanning the horizon for danger—or opportunities.

5. Breathe deep. In through your nose, out through your mouth. Bonus points if it’s a dramatic exhale.

6. Hype yourself up. Repeat power phrases like:

   • “I am unstoppable!”

   • “I’ve got this!”

   • “I am the Superman of this room!”

Yes, talking to yourself might feel silly, but isn’t it sillier to not try a scientifically-backed confidence booster?

Your Mission

The next time you’re facing a high-stakes moment—a presentation, a first date, or that dreaded conversation with your boss—strike the superhero pose. Bonus points if you throw in a cape for dramatic effect.

And if you find yourself adopting this as a regular pregame ritual, let me know! I’d love to hear how it transforms your vibe—and your life.

For more inspiration, check out Amy Cuddy’s iconic TED Talk, "Your Body Language May Shape Who You Are".

Now go out there, stand tall, and unveil the superhero within you. You’ve got this!

Originally posted 8/25/2016