Amy Cuddy Professional Introduction Warm Up

Amy Cuddy presence routine uses expansive body language, value reflection, and breath control to prepare for high stakes presentations. This ten minute warm up builds confidence before entering an important meeting or introduction.

5 time blocks, 10 minutes in total.

Time blocks

High-Power Posture Hold: 2 min
Stand tall with hands on hips or arms open to expand your posture
Core Values Reflection: 3 min
Write down or reflect on one core value that defines who you are
Tension Release Shakeout: 2 min
Shake your hands and drop your shoulders to release physical tightness
Diaphragmatic Breath Anchor: 2 min
Inhale slowly through your nose and exhale fully to steady your voice
Presence Intent Focus: 1 min
Shift focus from outcome anxiety to expressing your authentic self

About this routine

Social psychologist Amy Cuddy researched how physical posture and self-affirmation influence mindsets before stressful evaluations. Her work demonstrates that taking expansive postures and reflecting on core personal values reduces state anxiety and enhances personal presence. The Amy Cuddy presence routine adapts these findings into a practical warm up before job interviews, client pitches, or key introductions.

The sequence begins with two minutes of holding high power postures, such as standing tall with hands placed firmly on the hips. This is followed by a brief reflection on a central personal value, which grounds authentic delivery. Physical shakeouts and diaphragmatic breathing steady the nervous system and clear vocal tightness right before speaking.

Rather than focusing on performance anxiety or strict outcomes, the final step redirects attention to genuine self-expression. Using a timed morning routine format helps you pace each preparation beat smoothly, ensuring you step into high-stakes interactions calm and grounded.

Why this routine works

Builds physical presence before high stakes meetings
Lowers physical tension and steadies vocal delivery
Anchors self-confidence through core value reflection
Replaces outcome anxiety with authentic communication

FAQ

What is Amy Cuddy's presence warm up?

It is a ten minute preparation sequence combining expansive physical postures, core value reflection, tension release, and steady breathing to build confidence before speeches or introductions.

How long should you hold a power pose?

Research by Amy Cuddy suggests holding an expansive, open posture for two minutes before facing a high-stress situation or presentation.

Does power posing work before job interviews?

Yes, holding expansive postures and clarifying your personal values before an interview helps reduce state anxiety and increases feelings of authentic presence.

Sources

Presence: Bringing Your Boldest Self to Your Biggest Challenges (Book) by Amy Cuddy
Your Body Language May Shape Who You Are, TED Talk by Amy Cuddy