How Movement Shapes Your Mind

We often hear people say that our state of mind impacts our body.

Think about the last time you felt stressed or anxious—did you notice any physical changes? Perhaps your heart started racing, your muscles tensed up, or you got a headache. This is a common experience that many of us can relate to. When we’re nervous before a big presentation or excited about a long-awaited vacation, our bodies react in noticeable ways.

It’s fascinating to realize that our thoughts and emotions can have such a profound effect on our physical health. This connection between mind and body is something we all experience, even if we don’t always pay attention to it. For instance, when we’re sad or depressed, we might feel fatigued, lose our appetite, or experience aches and pains. Conversely, when we’re happy and relaxed, we often feel more energetic and less prone to illness.

Understanding this mind-body connection can be quite powerful. It helps us recognize that our mental state isn’t just something that exists in isolation—it’s deeply intertwined with our physical well-being.

The Other Way Around

“The mind and body are not separate. They are like two sides of the same coin.” – Eckhart Tole

What is not as widely known is that this connection works both ways: how we move our bodies can influence our state of mind.

This might sound surprising at first, but think about the last time you went for a walk, exercised, or even just stretched after sitting for a long time. How did you feel afterward? Many people notice that they feel more energized, focused, and even happier.

This happens because physical activity triggers the release of certain chemicals in the brain, like endorphins and serotonin, which are known to improve mood and reduce stress. Even simple movements, like standing up straight or taking deep breaths, can make a difference. These actions send signals to our brain that can help shift our mindset and improve our mental state.

Consider those days when you feel sluggish or down. It might be tempting to stay on the couch, but getting up and moving around, even if it’s just a little, can help break that cycle. Movement doesn’t have to be intense or time-consuming to be effective. Something as simple as a short walk, a few minutes of stretching, or a quick dance to your favorite song can lift your spirits and clear your mind.

Understanding that movement influences our mental state opens up new ways to take care of ourselves. It shows us that by being active and mindful of how we use our bodies, we can positively impact our mental health. This reciprocal relationship between body and mind is a powerful tool we can use every day to enhance our well-being.

Going Further: Power Poses

Now that we understand the basic connection between our body and mind, let’s dive even deeper. One fascinating way to explore this connection is through power poses. Power poses are specific body positions that can help boost our confidence and improve our mood.

Let’s start with a fun and easy exercise you can try right now. It’s called a power pose, and it’s designed to help you feel more confident and positive. Here’s how to do it:

1. Stand up straight: Find a spot where you can stand without anything in your way.
2. Feet apart: Place your feet about shoulder-width apart.
3. Hands on hips: Put your hands on your hips, like a superhero, with your elbows pointing out.
4. Chest up: Lift your chest a bit, as if you’re feeling proud and confident.
5. Chin up: Raise your chin so you’re looking forward, not down.
6. Big smile: Put on the biggest smile you can muster.
7. Hold the pose: Stay in this position for about 2 minutes. Breathe deeply and steadily while you hold the pose.

• Bonus: While holding the pose, try telling yourself negative things in your head. Notice how silly and false they sound. This is because your body is sending positive and confident signals to your mind, making those negative thoughts feel out of place and nonsensical.

As you stand like this, pay attention to how you feel. Many people notice they feel stronger, more confident, and more energized after just a couple of minutes.

It’s important to note that this exercise may feel weird at first, especially if you’re not usually a confident or positive person. This is because you’re not used to feeling these things. That’s okay! With a little practice, this can become more natural and comfortable.

Why This Works

Our bodies change our minds… and our minds change our behavior…. and our behavior changes our outcomes. – Amy Cuddy

The idea of power poses comes from psychologist Amy Cuddy. She did a study where people held a power pose for just 2 minutes. Before and after, she measured their hormone levels. Here’s what she found:

1. Hormone Changes: After 2 minutes, the people who did the power pose had a 20% increase in testosterone, a hormone that helps with confidence, and a 25% decrease in cortisol, a hormone related to stress. That’s a big change!
2. Body Language and Brain Chemistry: When we stand in a power pose, our body language tells our brain that we’re feeling confident and strong. This cause changes in our brain, increasing the levels of testosterone (which helps us feel confident) and decreasing the levels of cortisol (which is linked to stress).
3. Feedback Loop: Our brain is always getting signals from our body. When we stand confidently and smile, our brain gets the message that we are in control and capable. This makes us actually feel more confident, creating a positive cycle where our body and mind boost each other.
4. Psychological Priming: Doing a power pose can also get our brain ready for success. When we stand in a way that we associate with confidence, we’re more likely to feel and act confidently. This is really helpful before things like job interviews or giving a presentation.
5. Breaking the Stress Response: When we’re stressed or anxious, we tend to curl up and make ourselves small. By deliberately standing in an open and strong position and smiling, we can break this cycle and reduce our stress.

Power poses are a simple but powerful tool that shows how our body and mind are connected. By understanding and using this connection, we can better control our mental state and tackle challenges with more confidence. Give it a try next time you need a boost!

Reminder: This is not about you communicating (through poses) to other people. This is about you communicating to yourself—positively.

You can change your life simply by changing your posture intentionally. At first, it might feel fake—this is where the saying “Fake it till you make it” comes from. Keep doing it, even if you’re terrified or feel like you’re having an out-of-body experience. Eventually, you’ll have that “Oh my gosh, I’m doing it, I have become this” moment.

You don’t fake it till you make it. You fake it till you become it.

Tiny tweaks, like taking a powerful pose for just 2 minutes, can lead to big changes. This simple adjustment helps configure your brain to cope better in stressful situations. So, go ahead—try it out and feel the change!

Next Step: Walking with Confidence

Now that we’ve explored how power poses can boost your confidence and shift your mental state, let’s move on to another important aspect of body language: walking with confidence.

Have you ever noticed how some people walk into a room or down the street and immediately catch your eye? They seem attractive and confident, even if you know nothing about them. Why do some people stand out so much more than others when they walk? The secret often lies in how they carry themselves. Just like power poses, the way you walk can make a big difference in how you feel and how others see you.

The Confident Walk Checklist:

[ ] Chin Up and Look Up:

• • Tip: Keep your chin up and look straight ahead.
  • This improves your posture and gives off a vibe of self-assurance. It prevents you from appearing shy or uncertain and signals to others that you are engaged and aware of your surroundings.

[ ] Feet Parallel:

• • Tip: Make sure your feet are parallel to each other, not turned out like a duck.
  • Walking with your feet parallel helps you maintain balance and stability. It prevents an awkward or sloppy gait, which can make you seem uncoordinated or unsure of yourself.

[ ] Shoulders Back and Down:

• • Tip: Pull your shoulders back and let them relax downwards.
  • This opens up your chest, making you look more confident and allowing you to breathe more deeply and comfortably. This posture signals openness and readiness, making you appear more approachable and assertive.

[ ] Straight Back, Slight Lean Forward:

• • Tip: Keep your back straight with a slight lean forward.
  • This shows determination and purpose. It helps you project a sense of direction and goal-oriented movement, making you appear more focused and driven.

[ ] Ears Above Shoulders:

• • Tip: Imagine a line from your ears to your shoulders.
  • Keeping this alignment ensures that your head is in a natural position, reducing strain on your neck and back. It contributes to a more composed and confident appearance.

[ ] Eye Contact:

• • Tip: Look between the eyes of others. This is less uncomfortable for you, and from their perspective, it still appears as though you’re making eye contact.
  • This demonstrates that you are confident and engaged with your environment and the people around you. It builds trust and rapport, making you more likable and memorable.

[ ] Hands Free:

• • Tip: Don’t keep your hands in your pockets; let them move naturally.
  • Natural hand movements show that you are relaxed and comfortable. This adds to the perception of confidence and ease.

[ ] Shoulder Movement:

• • Tip: Let your shoulders sway slightly back and forth as you walk, like a model but more subtly.
  • This natural movement prevents stiffness and adds a relaxed rhythm to your walk, making you appear more self-assured.

[ ] Take Big Steps:

• • Tip: Take larger steps.
  • Larger steps show that you are moving with purpose and confidence. It prevents shuffling or hesitant movements, which can make you appear unsure or timid.

[ ] Stay Relaxed:

• • Tip: Avoid being tense; keep your body relaxed through mindful breathing.
  • Staying relaxed prevents the appearance of tension and anxiety. When you’re relaxed, you project calmness and confidence, making you more approachable and pleasant to be around.

[ ] Walk Beside or Lead:

• • Tip: When walking with others, walk beside them or take the lead if you’re guiding the way.
  • This shows that you are comfortable in social situations and willing to take charge. It signals that you are confident in your role and abilities.

[ ] Walk at Your Own Pace:

• • Tip: Move at a pace that feels natural, but try to walk a bit slower than usual.
  • A controlled, natural pace shows that you are in control and not rushed or stressed. It allows you to appear more deliberate and thoughtful, enhancing the perception of confidence and composure.

By using these tips when you walk, you’re sending strong messages to yourself and to others through your body language. This helps build up feelings of confidence and competence, making you feel and appear more confident over time. Remember, practice is important—the more you walk with confidence, the more natural it will feel.

 

In this letter, we’ve looked at how moving our bodies can affect how we feel and how others see us. We covered how power poses can make us feel more confident and how walking with confidence can enhance both our mindset and our presence.

If you found these tips helpful, please share this with friends and subscribe to the newsletter for more easy-to-follow advice. Also, follow me on Twitter for more updates and tips on boosting your confidence!

Thank you for reading me, it means a lot.

See you next week!

• Lucas