A More Reliable Way to Build Confidence: Use Your Body, Not Just Your Mind

We often think of confidence as a personality trait, or something we have to think our way into. In reality, confidence is strongly influenced by our physical state.

What you do with your body can affect how you feel, how clearly you think and how willing you are to act - sometimes within minutes.

I work on this regularly in executive coaching and leadership coaching, particularly with clients dealing with pressure, greater visibility or high-stakes decisions.

Here are three practical techniques you can try:

1. Use a quick burst of movement

Spend a couple of minutes doing something energetic enough to increase your heart rate and breathing.

You could try squats, press-ups, star jumps, fast marching or walking briskly up some stairs. Choose something safe and suitable for your fitness.

Movement increases your alertness and prepares your body for action. It can be particularly useful shortly before a challenging meeting, presentation or important call.

You are aiming to feel energised, not exhausted. A couple of minutes may be enough.

2. Visualise success and prepare for the obstacle

Picture yourself handling the situation calmly and effectively. Then identify the thought, feeling or habitual reaction most likely to get in your way.

Decide in advance what you will do if it appears.

For example:

If I notice myself speaking too quickly during the presentation, I will pause, breathe out slowly, relax my shoulders, and reconnect with my main message.

This is more effective than simply imagining everything going perfectly. It helps you connect the outcome you want with a practical plan for overcoming the obstacle.

Use this technique when preparing for something further ahead, such as an important conversation, presentation or new leadership challenge.

3. Adjust your posture

Bring yourself into a comfortably upright position. Allow your spine to lengthen, release unnecessary tension and let your chest remain open rather than collapsed.

This is not about adopting an exaggerated “power pose”. Research has not consistently supported claims that standing like a superhero produces major hormonal changes.

The more useful finding is simpler: an upright posture can help you feel more composed and maintain a more positive state when under pressure.

Because nobody else needs to know you are doing it, posture is an ideal reset during a meeting, presentation or difficult conversation.

Which technique should you use?

Match the technique to the moment:

• Preparing for a future challenge? Visualise the outcome, identify the obstacle and decide how you will respond.

• About to enter a difficult situation? Use a short burst of movement to increase your energy and alertness.

• Already in the room and need a quiet reset? Sit or stand a little taller and release unnecessary tension.

  
  

You can also combine them: visualisation the night before, movement ten minutes beforehand and posture throughout the event itself.

Practise building confidence at work

Confidence is rarely about becoming louder or pretending to feel certain. It is about trusting yourself enough to remain present, think clearly and act purposefully when something matters.

In my executive coaching, leadership coaching and team coaching, I help people understand how their thoughts, emotions, behaviour and physical state influence one another. This gives them more ways to manage pressure and perform at their best.

Before your next challenging meeting or conversation, ask yourself:

What does my mind need - and what does my body need - to help me show up at my best?

Confidence is not only something you think your way into. It is something you can practise and deliberately support, using your body as well as your mind.

Photo by Heather Ford on Unsplash