Power Pose

Length: 5 minutes (Ideally after waking up and/or before going to bed)

Goal: To increase self-esteem (e.g.: in preparation of a challenging meeting)

Source: Amy Cuddy, Rapid Eye Movement (REM), Louise Hay, and Neuro-Language Programming (NLP) 

Exercise:

Step 1

Check-in:

On a scale 1-10, how do you feel?

Step 2

Pose in front of a mirror 

Position your arms in victory V

Smile

Smile!

Smile!!!

Step 3

Say out loud to yourself (if possible) how you want to feel

(e.g.: I am self-confident!  I am respected! I am beautiful! I am intelligent! I am powerful! I am amazing!)

Looking into the mirror, confidently tell yourself “I love you!”

Step 4

Alternately look to your left and right sides, 12 times each, for 12 seconds.

Take a deep breath.

Step 5

Check-in:

On a scale 1-10, how do you feel? 

My explanation

What Is the Power Pose?

Source: Amy Cuddy, Louise Hay, David Servan Schreiber, and Neuro-Language Programming (NLP)

Back in 2018, I hit a wall. I was drained—emotionally, mentally, physically. Something inside me felt missing. I thought: “Is it my self-confidence?” Nope. I knew I was good at solving problems and rising to a challenge. That wasn’t the issue.

Fast forward two years, and I stumbled on this quote:

“Self-confidence is about your trust in yourself and your ability to deal with challenges, solve problems, and engage successfully with the world.” — Burton, 2015, via PositivePsychology.com

Boom. That’s when I realized—what I’d actually lost was my self-esteem. I’d been feeling small in crowds. Muted in meetings. I didn’t feel heard. I felt disrespected. And underneath it all… I was angry. But something in me kept pushing forward. That’s when I found Amy Cuddy’s TED Talk. In 20 minutes, she showed how a 2-minute exercise using body language could change how we feel about ourselves. Sounded simple enough. I figured—why not try?

How I Use It

At the time, a belief had taken root in my mind: “You’re not capable. You’re not competent.”

As David Servan-Schreiber and Daniela say: “Beliefs are formed either through experience, deduction—or by accepting what others say as truth.”

And this belief? It had been running my inner script. But Amy had a different message: “Fake it ‘til you become it.” So, I did.

I started doing the Power Pose twice a day: Once before heading to work, Once before bed, and especially before tough meetings.

After just one week, something began to shift: My posture felt lighter. My eyes lifted. My shoulders relaxed. Old triggers didn’t set me off anymore. I was walking taller—inside and out.

“Self-affirmation activates brain systems related to self-processing and reward. It’s reinforced by future-oriented thinking.” — NCBI, Social Cognitive and Affective Neuroscience, 2015

At the same time, I was already immersed in Louise Hay’s work. I knew the power of affirmations and how they shape the brain. Positive self-talk doesn’t just sound nice—it physically rewires neural pathways.

When It Helped Me

The more I practiced the Power Pose, the more my brain responded. But my curious mind wanted to push further…

So, I started to layer the tools:

• I smiled during the pose.
• I spoke affirmations aloud—Louise Hay style.
• Then, I used REM (Rapid Eye Movement) as a “save button,” just like my dad taught me.

And just like that… BANG!

A wave of energy pulsed through me—one I had never felt before. It was like I’d found the supercharged version of the Power Pose. I wasn’t just pretending anymore. I was becoming someone new.

Here’s the wild part: I didn’t even notice the self-esteem coming back right away. That’s how real transformation works. It creeps in quietly. You just start thinking,
“Huh… something feels good. Something must be shifting.”

The Connection to Self-Esteem and Happiness Hormones

“Self-esteem is your overall sense of value and worth… a measure of how much you appreciate and approve of yourself.” — Adler & Stewart, 2004, via PositivePsychology.com

The truth is, rebuilding self-esteem is a process. It’s not flashy. It’s not immediate. But it’s real. And it’s biological too: smiling triggers serotonin and endorphin and these hormones make you feel happier, more resilient, more you.

The Power Pose + Affirmations + REM = a full-body, full-mind reboot.

But here’s the key: it takes persistence and discipline. The effort is worth it. I promise.

Final Thought

As my father wisely told me:

“Try to put your rational mind on a break and just apply the tool.”

Honestly, one of the best pieces of advice I’ve ever received. Sometimes, your brain doesn’t need more logic. It needs action, movement, ritual.

Because from those tiny, daily acts… Your new self is born.