Your Physical Posture Could Change Your Mood

co-authored by Claire Dale

What is "embodied cognition"? It's a captivating theory that proposes that our bodies and minds are not separate entities but intricately connected. The brain's insular cortex is a key part of the neural mechanism that underlies the relationship between the body, cognition, and emotion, supporting the integration of sensory and motor information with higher-level cognitive processes. This theory suggests that our physical experiences, sensations, and movements play a significant role in shaping our thoughts, emotions, and perceptions.

It makes sense, then, that the way we hold ourselves physically can have a direct influence not only on our feelings but on our thoughts and behaviors too (Niedenthal et al., 2005). For instance, a collapsed posture associated with sadness or depression over a period of time can make one more susceptible to those emotional states, and the patterns of thought that come with them, while standing or sitting in a neutral, open, and upright stance is associated with confidence and happiness and can enhance positive feelings (Veenstra et al., 2017).

Taking this even further, curling up in a fetal position is a signal of retreat and healing, or maybe exhaustion, and can bring us feelings of relief and safety, while striding out with arms spread wide is a signal of engagement and readiness for challenge and may bring us more risk. All of these postural changes elicit changes in our nervous system and in the neurochemistry of our body and brain. Furthermore, our serotonin level influences our level of interoception itself (Livermore et al., 2020). It's as if our bodies engage in a secret dialogue with our brains, shaping our emotional experiences.

Research on the Interoception-Mood Connection

Several studies have delved more deeply into the realm of body and mood, shedding light on their intricate relationship. Peper et al. (2017) discovered that sitting upright makes it easier to recall positive memories, while slouching promotes the deactivation of interoception and increases negative and depressive thoughts. This connection highlights the impact of our bodies on our emotional memories and overall mood state.

Additionally, yoga postures have been found to enhance mood by stimulating the vagus nerve, a critical component in mood regulation and stress response (Streeter et al., 2012). These findings offer practical applications for improving emotional well-being through posture-related interventions.

The understanding of how posture affects mood has significant implications for psychology, physiotherapy, and general wellness. Coaches and therapists can apply this knowledge by emphasizing physical awareness in their interventions, promoting exploration of posture to enhance mood and alleviate depression (Peper et al., 2017). Exploring interventions that enhance neuroplasticity is essential, as the brain's ability to adapt and rewire itself plays a crucial role in emotional well-being. Tools and techniques that stimulate neuroplasticity, such as cognitive exercises, mindfulness practices, and flexibility activities, can complement wellness interventions and contribute to improved mood and overall mental health. Enhanced interoception is also at the foundation of developing our physical intelligence alongside our emotional and cognitive intelligence enabling us to live more skillful, embodied lives.

Unlocking the Body-Mood Connection in Daily Life

Paying attention to our body and consciously utilizing it to alter our state can have significant benefits for our mood and overall well-being in our everyday lives. Consistent reminders and tools to nurture and enhance interoception can contribute to improved mood regulation and mental health. Recognizing the influence of our posture empowers us to positively impact our emotional state.

Advances since the notion of "power posing" was theorized (Carney et al,.2010) have taken the field of posture research to a new platform of validity (Carney et al,.2018). While initial finding sof hormonal changes due to power posing could not be replicated, in a review of subsequent large studies, cortisol has trended toward significance, the absence of contractive postures shows significance over the presence of expansive postures and the felt sense of empowerment that most people feel when they expand their posture goes unchallenged (Elkajaer et al., 2020).

Our Bodies Hold the Key

It's evident that our bodies hold the key to unlocking greater emotional well-being and more profound interaction with the world and each other. Interoception, an often-overlooked sense, dances with posture to shape our emotional experiences. The intertwined relationship between our physical and mental states highlights the power of interoception and the impact it has on our mood.

So, let's embrace the wonders of interoception and dial up our awareness of how our posture changes our feelings. Stand tall, sit up straight, expand, and let your body work its magic on your mood. Remember, it's not just about physical health but also about nurturing a positive state of mind. So let your mood embark on a joyous adventure every day.

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This post was co-authored by Claire Dale, a doctoral candidate, physical intelligence coach, and international speaker. Dale is the co-author of Physical Intelligence: Harness your body's untapped intelligence to achieve more, stress less and live more happily.