Embodiment: the interaction between body and mind

Embodiment

The connection between body and mind is a fascinating topic that has intrigued scientists for decades. The concept of embodiment suggests that the body not only reflects our emotions, but can also shape them. In this article, we explore how simple physical practices can influence and improve our emotional and psychological well-being.

The body as a mirror of our emotions

The idea that our body reflects our emotions is widely recognised in psychology. However, embodiment takes this a step further, proposing that our posture and body movement can both influence and reflect our emotional experiences. The way we move and carry ourselves can therefore influence both our mood and our self-confidence.

For example, imagine standing upright, chest outstretched, shoulders back – this posture alone can give you a feeling of strength and confidence. Amid the hustle and bustle of daily life, which often sees us sitting slumped in front of screens, an awareness of our posture can play a crucial role in how we feel and behave.

Power posing: Fake it 'til you make it

One well-known concept from the field of embodiment is "power posing". Made famous through a TED Talk by social psychologist Amy Cuddy in 2012, the idea quickly gained global attention. In her presentation, Cuddy claimed that adopting a confident posture can increase our self-confidence and even influence our hormone levels.

While later studies were unable to confirm the hormonal effects of power posing, the idea that posture impacts well-being remains compelling. A 2018 meta-analysis showed that powerful postures can indeed increase subjective well-being and self-confidence. These findings suggest that power posing can be a simple and effective way to feel more confident in challenging situations.

Say cheese! The influence of facial expressions on our emotions

Another intriguing aspect of embodiment theory is the "facial feedback hypothesis". This theory suggests that facial expressions not only reflect our emotions, but can also influence them.

"Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy."

– Thích Nhât Hanh, Vietnamese monk and writer – 

The psychologist Fritz Strack conducted a well-known experiment in which test subjects were asked to hold a pen either with their lips or between their teeth. Holding it with the teeth created a smiling posture, while holding it with the lips produced a more neutral facial expression. The unconsciously "smiling" participants found humorous cartoons funnier than their counterparts with neutral expressions.

While Strack's study has faced controversy over the years, a 2019 meta-analysis confirmed that smiling can indeed have a small but meaningful effect on our emotional well-being.

Scientific insights and mechanisms

The science behind embodiment, facial feedback and power posing is complex and not yet fully understood. Researchers believe that the so-called "postural feedback effect" plays a key role. This theory states that our posture and body movements, including facial expressions, send signals to the brain that influence our thoughts, feelings and behaviour.

Some researchers suspect that these effects are due to chemical reactions in the body that are triggered by certain postures. While the exact mechanisms remain unclear, there are indications that both psychological and physiological processes are involved.

For example, consciously smiling or adopting a confident posture may promote the release of neurotransmitters such as dopamine and serotonin, which support positive emotions and reduce stress. These chemical changes could explain why people who practice these techniques often report improved emotional well-being.

Practical applications in everyday life

Here are some tips to help you apply the concepts of embodiment to lift your mood and boost your self-confidence:

• Dance and movement: Movement and dancing can help reduce stress and encourage positive emotions.  If you're feeling tense, try shaking your whole body or dancing to your favourite music. This can release tension and send signals to your brain that everything is okay.
• Power pose: If you feel unsure or nervous, try adopting a power pose. Stand up straight, legs hip-width apart, place your hands on your hips and take a deep breath. This posture can help you feel more confident and in control.
• Smile and laugh: As Fritz Strack's study has shown, even a simple smile can lift your mood. Pull up the corners of your mouth and hold the smile for a few moments. Laughing out loud can also trigger your brain to recognise that you're feeling good.
• Box yourself free: Imagine hitting an imaginary punching bag to regain energy and strength. This exercise can help you to feel more energised and powerful.
• Stretch your body: Stretch your body from head to toe to release tension and signal relaxation to your brain. This simple exercise is especially effective if you're feeling stressed or tense.

Conclusion

Research into embodiment and the influence of posture and facial expressions on our psyche shows that our body can be a powerful tool to improve our well-being. While the exact mechanisms remain unclear, current findings suggest that we can achieve positive outcomes by consciously altering our posture and facial expressions.

Whether through the simple act of smiling, striking a power pose or dancing and moving, these techniques offer simple and accessible ways to lift our mood and boost our confidence. In a world often dominated by stress and uncertainty, these body-related techniques can be a valuable tool for maintaining our emotional balance and improving our overall quality of life.

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References

• Coles, N. A., Gaertner, L., Frohlich, B., Larsen, J. T. & Basnight-Brown, D. M. (2023). Fact or artifact? Demand characteristics and participants' beliefs can moderate, but do not fully account for, the effects of facial feedback on emotional experience. Journal Of Personality And Social Psychology, 124(2), 287–310. https://doi.org/10.1037/pspa0000316
• Coles, N. A., Larsen, J. T. & Lench, H. C. (2019). A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable. Psychological Bulletin, 145(6), 610–651. https://doi.org/10.1037/bul0000194
• Elkjær, E., Mikkelsen, M. B., Michalak, J., Mennin, D. S. & O'Toole, M. S. (2020). Expansive and Contractive Postures and Movement: A Systematic Review and Meta-Analysis of the Effect of Motor Displays on Affective and Behavioural Responses. Perspectives On Psychological Science, 17(1), 276–304. https://doi.org/10.1177/1745691620919358
• Körner, R., Röseler, L., Schütz, A. & Bushman, B. J. (2022). Dominance and prestige: Meta-analytic review of experimentally induced body position effects on behavioural, self-report, and physiological dependent variables. Psychological Bulletin, 148(1–2), 67–85. https://doi.org/10.1037/bul0000356
• Feel instead of think with embodiment. (2023, 6 September). Kronendach. https://www.kronendach.com/mindfulness/psychologie/embodiment/