Amy Cuddy Workplace Confidence Reset

Calm pre-performance anxiety and prepare for high-stakes tasks using this 7 minute Amy Cuddy power pose routine.

5 time blocks, 7 minutes in total.

Time blocks

1. Find Private Space: 1 min
   Step into an empty office, stairwell, or private bathroom stall
2. High Power Stance: 2 min
   Stand tall with hands on hips or arms high in an open V position
3. Deep Diaphragmatic Breathing: 2 min
   Breathe slowly into your stomach while maintaining open posture
4. Core Value Priming: 1 min
   Identify one personal quality or core value you bring to the room
5. Spine Alignment and Entry Anchor: 1 min
   Roll shoulders back, drop arms, and walk into the room with poise

About this routine

Social psychologist Amy Cuddy introduced expansive postural prep to help individuals manage stress before high-stakes evaluations like job interviews or speeches. Her research demonstrates that adopting expansive body language for two minutes before a stressful event lowers cortisol and increases felt power. Following an Amy Cuddy power pose routine allows you to calm physical jitters and enter challenging conversations with grounded confidence.

This 7 minute reset works best immediately before walking into a boardroom, presentation, or difficult conversation. By stepping away to a private space, holding an open stance, and pairing it with steady breathing, you reset your nervous system. You focus on authentic strengths rather than fearful outcomes, allowing your true capabilities to show under pressure.

Why this routine works

• Reduces physical tension and physiological stress signals before key moments
• Increases feelings of personal power and self-efficacy under pressure
• Anchors upright posture and calm breathing before stepping into meetings

FAQ

How long should you hold a power pose before a meeting?

Amy Cuddy recommends holding an expansive power pose in private for two minutes right before a high-stakes meeting or presentation.

What is an example of an Amy Cuddy power pose?

Common power poses include standing tall with hands firmly on hips like Wonder Woman, or stretching arms wide in a V shape overhead.

Does power posing reduce stress?

Research by Amy Cuddy shows holding expansive postures helps reduce stress hormones like cortisol while improving feelings of calm and presence.