Can Your Body Language Change Your Hormones? The Science of Power Poses

Most of us are aware that body language communicates emotions, confidence, and social cues without a single word being spoken. But a deeper, more intriguing question has captured both scientific and public attention over the last decade: can your body language actually change your hormones? The idea is fascinating — that the way you sit, stand, or move might shift your biology, potentially lowering stress or boosting confidence through measurable hormonal changes.

This article, created for readers of betterhealthfacts.com, explores the science behind so-called “power poses,” the hormones cortisol and testosterone, and whether our posture and body language can genuinely influence our internal chemistry. We will examine both supportive and skeptical research, expert insights, and the practical takeaways for everyday life.

Understanding Body Language Beyond Communication

Body language is often thought of as a tool for expressing feelings, intentions, or attitudes to others. A slouched back may suggest fatigue or defeat, while an upright, expansive posture conveys confidence and dominance. Psychologists have long studied these nonverbal cues as part of human interaction.

But the idea that body language influences the self — that changing posture alters not only perception but also physiology — adds another layer of complexity. If true, this would mean our body is not just a reflection of our mind, but also a feedback system influencing hormonal balance and emotional state.

What Are “Power Poses”?

The term “power pose” was popularized by a 2010 study led by social psychologist Amy Cuddy. The researchers proposed that standing in expansive, open, and dominant postures for just two minutes could lead to measurable hormonal changes:

• Increase in testosterone, a hormone linked with dominance, assertiveness, and confidence.
• Decrease in cortisol, the primary stress hormone that rises during anxiety and pressure.

According to this hypothesis, striking a “superhero pose” with hands on hips and chest expanded might biologically prime a person to feel more powerful and less stressed before entering a challenging situation such as a job interview or public speaking event.

The Original Study and Its Impact

Cuddy and her colleagues’ study was small but impactful. Participants who assumed power poses reportedly showed higher testosterone levels and lower cortisol levels compared to those in closed, submissive postures. The findings suggested that the body could influence the mind and biology, not just the other way around.

“Tiny tweaks can lead to big changes,” Amy Cuddy famously said in her 2012 TED Talk, which went on to become one of the most viewed talks in TED history.

The idea resonated widely. It was empowering to think that something as simple as standing tall could shift hormones and confidence. Power posing quickly became a self-help phenomenon, embraced in business training, motivational speaking, and even classrooms.

The Replication Crisis: When Science Gets Re-Examined

However, as with many exciting psychological findings, the power pose study faced scrutiny. Attempts to replicate the hormonal changes in larger studies produced mixed results.

A 2015 large-scale replication study failed to find the same testosterone and cortisol shifts, though participants did report feeling more powerful subjectively. This raised doubts about whether posture truly alters hormones, or whether the effects are psychological rather than biological.

Dana Carney, a co-author of the original paper, later stated that she no longer believed the hormonal effects of power posing were robust, citing failures in replication and methodological concerns.

This marked a turning point in the debate: body language clearly influences perception and feelings, but the claim that posture alone can measurably change hormones like testosterone and cortisol was increasingly questioned.

What Does Current Science Say?

Today, the scientific consensus is more cautious. The majority of evidence does not support large or consistent hormonal changes due to brief posture shifts. Yet, that does not mean body language is powerless. Instead, the impact may lie in the psychological and social domains:

• Perception of confidence: Adopting expansive postures can make people feel more confident and powerful, even if hormones remain unchanged.
• Stress reduction: Some research suggests that upright posture during stressful tasks can reduce negative self-talk and improve resilience.
• Social feedback: Confident body language influences how others perceive and respond, creating positive feedback loops that may indirectly impact stress and well-being.

In other words, while the direct hormonal link remains weak, the experience of confidence and reduced stress can still have downstream effects on health and biology.

The Role of Cortisol: Stress Hormone Under the Spotlight

Cortisol is central to the power pose debate. It is released during stress and prepares the body for fight or flight. Chronically high cortisol is linked to anxiety, poor sleep, immune suppression, and even metabolic issues.

Some early studies suggested that expansive postures lowered cortisol, but later research found inconsistent results. Still, other forms of body-oriented interventions such as yoga, deep breathing, and posture training do show reductions in cortisol levels, likely because they combine physical positioning with relaxation and controlled breathing.

According to Dr. Kelly McGonigal, a health psychologist at Stanford, “It may not be about one pose or posture, but about how consistently embodying openness and relaxation can shift stress physiology over time.”

Testosterone: The Confidence Hormone

Testosterone plays a role in energy, assertiveness, and competitive drive in both men and women. While Cuddy’s original research suggested posture could boost testosterone, follow-up studies have largely failed to confirm these results. Testosterone levels are influenced more strongly by sleep, exercise, and diet than by brief body language changes.

However, the perception of increased confidence from standing tall can still improve performance in competitive or high-stakes settings, regardless of whether testosterone shifts biologically.

Body Language, The Brain, and Emotion

Even if hormones are not significantly altered, body language affects the brain through embodied cognition — the idea that physical actions and postures can shape mental states. For example:

• Smiling, even when not feeling happy, can improve mood by activating brain regions linked to positivity.
• Sitting upright during stress can reduce feelings of helplessness compared to slouching.
• Expansive postures may enhance feelings of personal power and reduce anxiety before speaking in public.

This suggests that posture influences emotional and cognitive processes through neural feedback, even if the hormonal evidence is weak.

Confidence, Stress, and Performance

From a practical standpoint, whether or not hormones shift, body language impacts outcomes that matter:

• People who adopt confident postures may be rated as more competent in job interviews.
• Students who sit upright may recall more information during exams compared to those slouched.
• Athletes who display dominant posture before a game may feel more motivated and focused.

These effects show that body language influences real-world performance, partly through psychological shifts and partly through social perception.

Critics and Limitations

Critics argue that the hype around power poses oversimplified complex human physiology. Hormones are regulated by many factors including sleep, nutrition, exercise, and long-term stress, not just posture. The media’s embrace of power posing as a quick fix exaggerated what science could prove.

Still, dismissing body language entirely would be misguided. While brief postures may not rewire hormones, consistent patterns of confident, open body language may support healthier stress responses and stronger self-belief over time.

Practical Advice: How to Use Body Language for Better Well-Being

So, should you strike a superhero pose before your next meeting? While you should not expect magical hormone changes, there are practical benefits to mindful posture:

• Stand tall and breathe deeply: Good posture with full breaths can calm the nervous system and reduce anxiety.
• Use open body language: Avoid crossing arms or shrinking into yourself, as this may reinforce feelings of insecurity.
• Smile intentionally: Smiling can improve mood and make interactions more positive.
• Practice posture in daily life: Whether walking, sitting, or speaking, adopt upright and balanced positions to project confidence.
• Combine with proven stress-reduction strategies: Pair posture awareness with mindfulness, exercise, and rest for holistic benefits.

Conclusion

The question “Can your body language change your hormones?” highlights the fascinating intersection of psychology, biology, and daily life. While early studies on power poses suggested shifts in cortisol and testosterone, later evidence challenged those claims, showing little consistent hormonal effect.

Yet the story does not end there. Body language undeniably influences how we feel, how we think, and how others respond to us. Confidence, stress resilience, and performance are all affected by posture and movement, even if the mechanism is more psychological and social than hormonal.

In the end, standing tall, breathing deeply, and adopting open postures may not magically alter testosterone or cortisol, but they can still empower us to face challenges with greater calm and confidence. And that outcome — whether hormonal or not — remains valuable for health and well-being.

As betterhealthfacts.com emphasizes, health is shaped by both science and everyday habits. Using body language as a tool for resilience and self-assurance is a simple, accessible step anyone can practice.