Boost Your Confidence in Just Two Minutes
Growing up, I loved Superman. I’d jump off couches in a single bound, a towel tied around my neck like a makeshift cape, believing I could fly just like the Man of Steel. Years later, when my kids were young, I’d even dress up like Clark Kent on Halloween and head into their school for lunch—complete with glasses, tie loosened and button-up shirt a bit askew to show my “Superman” T-shirt peeking through.
Those superhero moments were fun, but little did I know that striking a pose like Superman could boost confidence in real life.
As it turns out, standing like a superhero isn’t just for childhood games. It’s something you can do today to improve your confidence and performance when facing a challenge or when making the most of an opportunity that really counts.
From Grey’s Anatomy to the Boardroom
Grey’s Anatomy is one of TV’s most popular medical dramas, binge-watched by millions. In season 11 episode 14, Dr. Amelia Shepherd is about to perform a high-stakes surgery. She stands tall, feet apart, hands on her hips, striking a classic superhero pose. When a fellow doctor asks what she’s doing, she responds:
“I’m being a superhero.”
Dr. Shepherd goes on to explain that standing in this power pose for five minutes gives her the confidence and focus she needs before tackling the surgery. This isn’t just TV magic—there’s real science behind it. Like Amelia, you can use this technique before big moments in your own life, whether it’s a presentation, job interview, or any other nerve-wracking event.
From Job Interviews to Life-Changing Battles
I’ve used the superhero pose not once, but several times in my life. Two times, in particular, come to mind where it made a real difference.
The first time was about a decade ago when I was interviewing for a position at Cox Communications. I arrived early, feeling those familiar nerves creeping in. I knew I needed to calm my mind and find my confidence. So, I headed to the bathroom, entered a stall and struck my superhero pose. I stood tall, emptied my mind, and let the energy flow through me. After a couple of minutes, I felt a shift—confidence replaced the nerves. I walked into that interview ready to take on the world, and guess what? I got the job!
The second time I turned to the superhero pose was during one of the toughest battles of my life—my fight with cancer. Before my radiation and chemotherapy treatments, I again found myself in a bathroom, repeating that same routine. I emptied my mind, stood tall and struck the familiar pose. In that moment, I wasn’t just preparing for a meeting or an interview; I was preparing for a fight. The pose helped me focus my energy and channel strength I didn’t know I had; and today, I’m thrilled to say that I’m cancer-free.
Both experiences taught me something powerful: the superhero pose isn’t just a trick for job interviews or presentations—it’s a tool that can help you face life’s biggest challenges with confidence and strength.
The Science of Power Posing: Your Body Can Shape Your Mind
Life throws plenty of stressful situations our way—job interviews, presentations, difficult conversations. So, how can we face these moments with more confidence? One powerful tool is “power posing.”
Social psychologist Amy Cuddy gained widespread attention for her TED Talk, “Your Body Language Shapes Who You Are.” In her research, Cuddy found that standing in an expansive posture—like a superhero—can trigger changes in your body’s chemistry that help you feel more powerful.
Here’s what happens when you strike a power pose for just two minutes:
- Boosts Confidence: Power posers experience an 8% increase in testosterone, the hormone linked to assertiveness and dominance.
- Reduces Stress: At the same time, cortisol levels drop by 25%, helping you stay calm under pressure.
- Increases Risk-Taking: Those who hold power poses are more likely to take calculated risks, which can lead to greater success.
Dig deeper: Read Why You May Want to Stand Like a Superhero
Test it yourself: Your posture directly influences how you feel and act. In just two minutes, you can shift from feeling anxious to feeling powerful.
Why Power Posing Works: Key Benefits
Power posing works because it triggers physiological changes that help your mind and body align. Here’s why it’s such an effective confidence hack:
- Quick and Easy: While some studies suggest five minutes are needed, other indicate that you only need two minutes of standing tall to start feeling the effects.
- Improves Performance: Whether you’re giving a speech or heading into an interview, power posing boosts your self-confidence and presence.
- Reduces Anxiety: By lowering your stress levels, you’re able to think more clearly and approach challenges with a calm mindset.
How to Power Pose Like a Superhero
Want to give power posing a go? Here’s how to channel your inner superhero when you need a boost:
- Find a Private Space: Whether it’s a quiet room or even a bathroom stall, find a place where you can stand uninterrupted for two minutes.
- Strike the Pose: Stand with your feet shoulder-width apart, hands on your hips, chest out, and chin slightly raised—just like a superhero. Alternatively, you can stretch your arms into a victory pose with hands high in the air.
- Hold for Two Minutes: Ok, it’s going to feel awkward initially. Stick with it! The key is to hold the pose for a full two minutes. Breathe deeply and allow the confidence to settle in.
- Notice the Shift: Feel how the simple act of standing in a powerful position can change your mindset and prepare you for whatever’s ahead.
Parting Thoughts
Amy Cuddy’s TED Talk concludes with a powerful message: “Fake it until you become it.” That’s the beauty of power posing. Even if you’re feeling unsure or anxious, taking two minutes to stand like a superhero can help you feel like a superhero. You may start by faking confidence, but soon enough, you’ll actually become more confident.
So, the next time you’re facing something important take two minutes to strike your superhero pose. You’ll be amazed at how such a simple action can help you feel stronger, more focused, and ready to tackle the challenge ahead.
Remember this… Know, in your heart of hearts, that you were given this life because you’re strong enough to live it.
Inspire on!