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Good posture allows your diaphragm to expand fully, promoting optimal oxygen intake. As a therapist and posture specialist, I understand the appeal of adding a cushion to your office or gaming chair.
By maintaining an open and upright posture, you can signal to your body that you are confident and in control, helping to reduce cortisol levels and promote a sense of calmness. Let's explore the intricate relationship between posture and hormones and how simple changes in how you carry yourself can lead to significant improvements in your overall health. Research shows that open, upright body positions increase testosterone and reduce cortisol, leading to improved confidence, energy, and libido. The body begins to produce more cortisol and less testosterone, even in healthy men. While Carney et al. (2010) found that holding brief postural displays of power leads to increased testosterone, decreased cortisol and greater economic risk taking, this failed to replicate in a recent high-powered study (Ranehill et al. 2015). Elevated cortisol suppresses testosterone production, meaning that over time, poor posture could be leaving you more fatigued, anxious, and less energetic. Science suggests that poor posture doesn’t just affect your spine—it can impact your hormones, including testosterone.
The way we position our bodies throughout the day can influence not only our physical health but also our energy, mood, and overall well-being. There has never been a more important time for us to stand up and show why science matters. The funders had no role in study design, data collection and analysis, decision to publish, or preparation of the manuscript.
First, hormone levels were measured at longer time intervals after the start of the posture manipulation than in previous studies. In addition, it remains unexplored whether these postures affect hormonal correlates of affiliative behavior, such as progesterone. This suggests that expansive postures are maladaptive in certain contexts, but also illustrates that adopting postures for longer durations may induce hormonal changes. Davis et al. (2017) have also raised the question of whether null-effects for hormones could be related to the timing and dose of the posture manipulation. Specifically, they suggest that future experiments should apply more precise hormone-measurement methods or assess the incremental effects of adopting a posture several times.
Her research demonstrates that even if we do not feel confident, when we alter our posture, by placing ourselves in a "power pose," our hormones begin to shift within us. Incorporating power poses, maintaining proper spinal alignment, and being aware of your body language can help you achieve a healthier hormonal balance and a more positive outlook on life. By becoming more mindful of how you hold yourself and making simple adjustments to improve your posture, you can positively impact your mood, stress levels, and confidence. By practicing good posture habits, such as sitting up straight and aligning your spine properly, you can reduce stress on your body and support a more balanced hormonal environment. Slouching not only affects your physical health but also has a direct impact on your stress levels and hormone production. Testosterone, often referred to as the "confidence hormone," is influenced by your body posture.
The display of constrictive and submissive postures generally occurs in threatening situations and serves to appease aggressive conspecifics by signaling friendly intentions (Schenkel, 1967; De Waal, 1986). For instance, lack of power enhances motivation to connect with others (Lammers et al., 2012; Case, Conlon & Maner, 2015) and cues of low social status have positive effects on pro-social behavior (Guinote et al., 2015). Although these findings seemed consistent with the hormonal correlates of status and power, four subsequent studies could not replicate them despite large sample sizes that ensured high statistical power in three of the replications (Ranehill et al., 2015; Ronay et al., 2017; Smith & Apicella, 2017; Davis et al., 2017). Because individuals’ social power changes over time and across different contexts, the physiological mechanisms underlying power-related behavior need to allow flexible adaptation to new situations.
Therefore, our sample size is too small to draw any conclusions regarding potentially existing effects below this threshold. If anything, this reduced variation of our dependent variables and should hence have facilitated the detection of posture effects. Akin to four previous studies using a single posture manipulation (Ranehill et al., 2015; Ronay et al., 2017; Smith & Apicella, 2017; Davis et al., 2017), we did not replicate the effects reported by Carney, Cuddy & Yap (2010). The first post-posture sample captured the potential incremental effect of adopting a posture twice, at approximately 23 and 11 min before sample collection.

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