Using bodily postures to reduce anxiety and improve interoception: A comparison between powerful and neutral poses

Abstract

Background Previous research has shown that anxiety syndromes are highly prevalent among university students. Effective treatments are needed to reduce the burden of anxiety in this population. Powerful postures have been found to impact affective states, as well as interoception (i.e. the ability to perceive inner bodily signals). However, no previous study has compared the effects of powerful- and neutral postures in regards to anxiety and interoceptive ability. Methods The first part of the study measured the single-session effect of adopting powerful- vs. neutral postures on students' (n = 57) interoceptive ability and state anxiety. The second part of the study measured the effect of adopting powerful or neutral postures twice daily for two weeks, on individuals' interoceptive ability and trait anxiety. Results State anxiety decreased in both conditions whereas interoceptive accuracy only increased in the power posing condition after a single session. Interoceptive accuracy increased in both groups after two weeks of training. Limitations The study included no comparison to a condition where individuals adopted their natural (i.e. usual) bodily posture. Conclusions Embodiment interventions that include elements of adopting an open or expansive bodily posture whilst maintaining a self-focus, can help to reduce state anxiety and improve interoceptive accuracy in student populations. Power posing does not seem to be superior to holding a neutral posture to improve interoceptive accuracy or anxiety. One reason therefore could be that both conditions include the manipulation of self-focus and a postural change that diverges from individuals' normal posture.

The Effects of a 3-Week Heartbeat Perception Training on Interoceptive Abilities

“…It needs to be noted that our study is the first that investigated IS in the context of a heartbeat perception training. Similarly, Weineck et al (2020b) found increased IAc due to a single session of power posing in healthy women, whereas there was also no change in IS as assessed via confidence ratings and via the Body Perception Questionnaire ( Porges, 1993, 2015 ). The authors argue that interventions targeting individuals’ self-focus might not be directly associated with increases in performance confidence.…”

Qigong Training Positively Impacts Both Posture and Mood in Breast Cancer Survivors With Persistent Post-surgical Pain: Support for an Embodied Cognition Paradigm

“…For example, one study among adults with depression showed that a single session of adopting an upright posture led to acute reductions in anxiety and negative affect, compared with sitting in a neutral position ( Wilkes et al, 2017 ). A more recent two-arm longitudinal study of healthy college students reported that adopting either experimentally prescribed powerful or neutral postures for 2 weeks led to reduced trait anxiety ( Weineck et al, 2020 ). Interestingly, improvements in trait anxiety in both interventions paralleled improvements in interoceptive awareness.…”

“…Numerous short-term studies of experimentally induced mood states have also shown that behavior can influence posture ( Oosterwijk et al, 2009 ). Conversely, short-term studies of experimentally manipulated posture have shown that body shapes can affect an individual’s emotional state ( Weineck et al, 2020 ). Adopting a stooped, neutral, or upright posture has been shown to influence persistence ( Riskind, 1983 ), stress ( Kwon and Kim, 2015 ), interoceptive accuracy and feelings of power ( Carney et al, 2010 ; Weineck et al, 2019 , 2021 ) but see Elkjær et al (2020) .…”

Exploring the Impact of the Somatic Method ‘Timani’ on Performance Quality, Performance-Related Pain and Injury, and Self-Efficacy in Music Students in Norway: An Intervention Study

“…More generally, modulating the body’s position can have a meaningful impact on mood regulation ( Veenstra et al, 2017 ) and plays a part in reducing anticipatory anxiety ( Lipnicki and Byrne, 2008 ; Weineck et al, 2020 ) and mental health in general ( Domingues, 2018 ), moreover, it can improve interoception ( Weineck et al, 2020 ). While many studies use gross postural differences to examine the phenomenon, such as slumped or erect and standing or supine conditions, it is quite possible that smaller changes in the posture might lead to similar benefits, which, given the high levels of performance anxiety and other mental health concerns in this population, might be a valuable tool.…”