Have you checked your posture lately. What would people say about your body language when you walk into a crowded room? If you glanced in the mirror (which I’m sure you never do) at some unsuspecting moment and didn’t change a thing would you see a powerful, confident and commanding leader or a slouchy push over?
Did you know that your body language can affect your testosterone and confidence levels, and that both can radically affect your success in the workplace and beyond? Power-posturing or “posing” can have positive impact not only on your hormone levels but also on your interactions with other people. Holding an open, expansive posture for just a few minutes a day, can significantly increase your testosterone and confidence levels.
A 2010 study by researchers Carney, Yap, and Cuddy1 more than indicate that so-called power-posing or posturing actually increases your body’s levels of testosterone while decreasing levels of cortisol (negative catabolic hormone associated with aging and disease). This means that you not only look and feel more powerful, but you actually are physically powerful.
So what are the benefits of power-posing?
Holding a power-pose for at least two minutes has been shown to cause others to perceive us as more confident and capable. This can have a profound effect on how others interact with us.
For example, one 2012 Harvard study2 found that power-posing “affects participants‘ presentation quality during a job interview, which influences judges‘ evaluations and hiring decisions,” and that, “The high-power posers, in contrast to low-power posers, appeared to better maintain their composure, project more confidence, and present more captivating and enthusiastic speeches, in turn leading to higher overall performance evaluations.”
In other words, people who power-posed before an interview saw more positive ratings and were more likely to be hired than were people who did not pose before the interview.
Making a habit of power-posing before any stressful, challenging or demanding situation is a great way to increase confidence, and thereby increase your success. And it’s easy – a power-pose can be held for just a few minutes each day, whether in the bathroom, at home before work, or in your office before a meeting.
Other Unconventional Ways to Boost Testosterone
Low testosterone levels are correlated with decreased confidence, drive, ability to concentrate, and cognitive abilities3.
As shown by studies published in the Journal of Hormones and Behavior4, the European Journal of Applied Physiology5 and elsewhere, prolonged stress produces cortisol, which reduces T levels. So take breaks and play sports, go for a walk, meditate, do yoga or do whatever else de-stresses you.
The International Journal of Sports Medicine found that, in young men, a six-second bout of sprinting increased serum total testosterone levels. Levels remained elevated during recovery.
Numerous studies have shown that resistance training is a powerful stimulant for testosterone production. So – if you are physically able – be sure to lift heavy things every now and again.
The rest intervals between sets can also stimulate different hormonal responses. A study published in the Journal of Strength & Conditioning Research6 found that resting 90 seconds between squat and bench press sets boosted post-workout T-levels the most.
The Journal of the American Medical Association reports that lack of sleep dramatically lowers testosterone7 in healthy young men. Peak testosterone levels coincide with rapid-eye movement (REM) sleep onset8. Getting 7-8 hours sleep a night – to make sure you get your REM sleep – will boost your T levels. I reserve the rite to nap!
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(1) Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Level & Risk Tolerance PDF
(2) The Benefit of Power Posing Before a High-Stakes Social Evaluation PDF
(3) Emotions and Weight Affect Testosterone Levels
(4) Stress Hormones Blocks Testosterone’s Effects
(5) Relationship Between Stress Hormones and Testosterone with Prolonged Endurance Exercise
(6) Effects of Very Short Rest Periods on Hormonal Responses to Resistance Exercise in Men
(7) Sleep Loss Dramatically Lowers Testosterone in Healthy Young Men
(8) The Effects of Testosterone on Sleep and Sleep-Disordered Breathing in Men: Its Bidirectional Interaction with Erectile Function