Amy Cuddy Power Pose Interview Warm Up

Prepare for high-stakes evaluations using Amy Cuddy's pre-interview routine to build genuine presence through posture and mental alignment.

5 time blocks, 13 minutes in total.

Time blocks

Screen-Free Posture Audit: 5 min
Put your phone away and avoid hunching over while waiting
Core Values Alignment: 3 min
Reflect briefly on one or two core personal values
Two-Minute High Power Pose: 2 min
Hold an expansive posture in a private space with hands on hips
Deep Nasal Breathing Reset: 2 min
Take steady nasal breaths to settle heart rate and physical tension
Open Posture Entrance: 1 min
Walk into the interview room with open shoulders and warm eye contact

About this routine

Social psychologist Amy Cuddy popularized the concept of presence in high-stakes evaluations through her research at Harvard Business School. Amy Cuddy's pre-interview routine focuses on changing your internal state right before walking into a room or joining a digital call. By adjusting nonverbal behavior before an interview starts, candidates can feel more assertive, comfortable, and authentic.

The sequence begins by eliminating low-power postures in the waiting area. Looking down at a smartphone causes involuntary hunching, which reinforces feelings of powerlessness in your nervous system. Switching to an upright posture and reflecting on core personal values grounds your confidence in real strengths rather than outcome pressure.

The core anchor of this warm up is two full minutes of expansive power posing held in a private space such as a restroom or empty hallway. Research shows that adopting open, space-occupying body positions increases feelings of personal agency and lowers self-reported stress. Pairing this pose with slow nasal breathing creates a quiet steadiness before your entrance.

Why this routine works

Reduces physical markers of acute stress before high-stakes meetings
Prevents involuntary slouching caused by checking mobile screens
Anchors mental focus in authentic personal values and strengths
Establishes open nonverbal presence before entering the room

FAQ

What is Amy Cuddy's pre-interview routine?

It is a 13 minute warm up involving posture awareness, core value reflection, two minutes of high-power posing, and deep breathing before an interview.

How long should you power pose before an interview?

Amy Cuddy recommends holding an expansive high-power pose for two full minutes in a private space prior to entering the evaluation.

Where should you do power posing before a job interview?

Find a private area such as a bathroom stall, an empty hallway, or a stairwell where you can hold expansive positions undisturbed.

Sources

Cuddy, A. (2015). Presence: Bringing Your Boldest Self to Your Biggest Challenges. Little, Brown and Company.
Cuddy, A. (2012). Your body language may shape who you are. TED Global.