Make A Move For Resilience

Simple movements can boost confidence, energy and focus

There are moments when we could all use a little more confidence, energy or assertiveness, whether before a tough meeting, a presentation, or just to feel more ready for the day.

In my work coaching for resilience and coaching for stress management, I’ve found that simple movements can make a big difference in how we feel.

This is about harnessing the power of your body to shift your mental and emotional state. The secret? Your endocrine system.

When we move our bodies release a cascade of hormones and neurotransmitters that influence how we feel and how we show up. For example: 

•  Testosterone rising can help us feel more confident and assertive

•  Dopamine surges can improve focus, motivation, and a sense of reward

•  Cortisol, the stress hormone, if too high, can be quickly reduced to create balance

•  Endorphins can promote feelings of pleasure and wellbeing, reducing anxiety

•  DHEA increasing supports resilience and stress recovery

You don’t need a gym or fancy equipment. Just 5–10 minutes of movement of the right type of movement can activate these systems and shift your state.

Research-Backed Benefits

• Testosterone and Mood: Short bouts of resistance exercise can significantly boost testosterone levels and improve mood in men and women (Kraemer et al., 1998; Daly et al., 2005).

  
  

• Dopamine and Motivation: Movement stimulates dopaminergic pathways, enhancing motivation and executive function (Robertson et al., 2016).

  
  

• DHEA and Stress Resilience: Studies show DHEA helps counteract cortisol and promotes psychological resilience (Morgan et al., 2004).

  
  

• Endorphins and Wellbeing: Even low-to-moderate intensity exercise releases endorphins, improving mood and reducing stress (Boecker et al., 2008).

Three Simple Movements to Boost Your Confidence and Resilience

If you want to boost your confidence, or simply feel more grounded and balanced before a stressful meeting or high stakes situation, these movements can help.

Squats (or Chair Squats)

What it is: Standing with feet hip-width apart, lower yourself as if sitting into a chair, then rise back up. Breathe out as you squat and in through your nose as you straighten up.

Adaptation: Use a chair for support - holding onto it or just sit down and stand up several times, keeping focused on your balance.

Why it works: Engages glutes, thighs, and core - large muscle groups that stimulate testosterone and DHEA. Also improves posture and groundedness, helping you feel stable and strong.

Push-ups (or Modified Push-ups)

What it is: From a plank position, lower your chest toward the floor by bending your arms and straighten them to push back up. Breathe out as you lower and in through your nose as you raise yourself up.

Adaptations:

• Knees on the ground for support.

• Stand and push against a wall or sturdy table - stand at an angle and push away from the surface. Repeate seveal times.

Why it works:

• Strengthens upper body (chest, shoulders, arms), boosting testosterone and dopamine.

• Promotes a sense of capability and readiness, preparing you mentally and physically.

Marching on the Spot (or High Knees)

What it is: Lift your knees one at a time, swinging your arms naturally as you march. Breath deeply as you march, keeping up a steady rhythm.

Adaptation: Walk quickly on the spot, raising knees only as high as comfortable.

Why it works:

• Gets blood flowing and raises endorphins - improving mood and reducing stress.

• Activates the core and hip flexors, promoting energy without overexertion.

A quick route to calm

There are many ways you can calm your nervous system at times when cortisol is running too high. An easy way is to regulate your breathing - breathing through the nose and counting the breath, ensuring your outbreath is longer than your inbreath. Two minutes of this can significantly reduce stress hormones.

And for a really quick fix, a technique called the Physiological Sigh works wonders. Simply take one really deep breath through the nose, filling your lungs as much as possible, then take two more 'sips' of breath in through the mouth, then let it go with a big sigh - breathing out all the air as your relax the body and fold forwards.

The physicality of leadership

In coaching for resilience or coaching for stress, we often focus on mindset, goals, and insight, all vital tools for growth. But we sometimes forget that the body shapes the mind.

These simple movements offer a way to physically shift state, whether it’s feeling more confident before a big meeting, shaking off stress, or simply bringing more energy and focus to your day.

Want to explore how movement and coaching can enhance your resilience, reduce stress, and improve performance?

Reach out to learn more about Whole Human Coaching - an approach that integrates mind, body, and performance to help you thrive in work and life.