Your interview is in five minutes. Your heart is racing, your hands feel cold, and your shoulders
have crept up to your ears. You want to feel brave, but your body feels small and scared. Here is
something simple you can do in the corridor or the washroom: change how you stand. The way you
hold your body sends a signal back to your brain. Stand small and you feel small. Stand tall and
open, and you start to feel steadier. This is not magic, and it will not turn fear off
completely. But two minutes can take the edge off. Let us try it.
Quick answer: A power pose for confidence is a tall, open body posture you hold for about
two minutes before you speak. Stand straight, pull your shoulders back and down, lift your
chest, and take slow breaths. Open postures help you feel calmer and steadier; small, closed
ones make nerves worse. Use it privately before an interview or presentation, then walk in
tall.
What exactly is a power pose?
Answer first: a power pose is simply standing or sitting in a tall, open, relaxed way that takes
up space, instead of curling inward like you want to disappear.
Think of two pictures:
Closed (nervous): shoulders rounded, head down, arms crossed, hands fidgeting, taking up as
little space as possible.
Open (confident): standing straight, shoulders back, chest up, hands on hips or resting
calmly, chin level, breathing slowly.
The open shape is the power pose. You are not posing for others. You do it privately, for
yourself, to calm your body before you speak. When your body looks calm, your mind starts to
follow.
How do I do a power pose right now?
Answer first: stand tall, open your chest, breathe slow, and hold it for two minutes. Here is a
simple version you can do anywhere private.
- Feet: plant them shoulder-width apart, firm on the floor.
- Spine: stand straight, like a string is pulling the top of your head up.
- Shoulders: roll them up, back, and then down. Let them drop.
- Chest: lift it gently and open it.
- Hands: place them on your hips, or let them hang loose and still.
- Face: soften your jaw, maybe a small smile.
- Breath: breathe in for four counts, out for four counts. Repeat.
Hold this for two minutes. Slow breaths. No phone, no scrolling. Just stand and breathe tall.
When time is up, drop your hands, keep the tall spine, and walk in.
Where can I do this without people staring?
Answer first: do it in private, not in front of the panel. The point is the feeling you carry
in, not a performance.
Good private spots:
- The washroom, alone, for two minutes.
- An empty corridor or stairwell.
- Sitting in your chair before a video call, out of camera view.
- At home before you leave.
For a video interview, you can even do a seated version: sit tall, shoulders back, both feet
flat, hands resting calmly on the desk. Hold and breathe before you join the call.
Tip: Right before you speak, swap the big pose for a calm, neutral confident stance — feet
steady, hands relaxed, shoulders down. Carry the calm, drop the drama.
Say this, not that (common mistakes)
These are body and self-talk mistakes people make around posture.
- ❌ Slumping in your chair while you wait, then suddenly trying to look confident.
- ✅ Sitting or standing tall the whole time, so confidence feels normal, not forced.
- ❌ Crossing your arms tight and staring at your phone in the waiting area.
- ✅ Open shoulders, slow breaths, eyes up, taking calm space.
- ❌ Telling yourself, "I look stupid doing this."
- ✅ Telling yourself, "Two minutes to steady my body. This is just for me."
- ❌ Holding your breath while you pose.
- ✅ Slow breathing in and out — the breath does most of the calming.
The breath matters as much as the shape. A tall body with held breath still feels tense.
Tailoring it: interview, presentation, group discussion
- Interview: Do the standing pose in the washroom two minutes before. Then walk in with a
level chin and a steady handshake. - Presentation: Backstage or at your seat, stand tall and breathe. As you start, plant your
feet and let your hands rest open, not gripping the table. - Group discussion: You cannot stand and pose, so use a seated open posture. Sit forward a
little, shoulders back, arms uncrossed. It signals you are ready and confident.
Say it out loud (2-minute practice)
Pair the pose with your voice so confidence reaches your speech:
- Stand in the open power pose, feet planted, shoulders down.
- Breathe in for four, out for four, three times.
- Still standing tall, say out loud: "I am ready." (pause) "I am prepared." (pause) "I can do
this." - Now say your opening line, like "Good morning, thank you for having me," in this tall posture.
- Notice how your voice sounds steadier when your body is open.
- For more guided voice-and-posture drills, try a session from the
FirstWords English speaking program and practise
under gentle pressure.
Do this before every interview or talk until it becomes your normal warm-up.
A quick word on fear
A power pose will not delete your nerves, and that is okay. Some nerves are useful — they mean you
care. The pose just turns the volume down so you can think and speak. If posing feels silly, that
is fine; do it anyway, in private, for two minutes. You are not faking confidence. You are giving
your body a head start so your mind can catch up. Communication, not a perfect performance, is the
goal.
Mini-FAQ
Does a power pose really work?
It will not make fear vanish, but standing tall and breathing slow genuinely helps many people
feel calmer and steadier before they speak.
How long should I hold it?
About two minutes is enough. Long enough to slow your breath and reset your posture.
Can people see me doing it?
Do it privately. The goal is the calm feeling you carry in, not a show for others.
What if I still feel nervous after?
That is normal. The pose reduces nerves, it does not remove them. Add slow breathing as you start
to speak.
Your next step
Before your next interview or talk, find two private minutes and try the power pose. Carry the
calm in with you. When you want to practise speaking with a steady body and voice, the
FirstWords English course can guide you step by step.
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