Beyond The Power Pose: How Body Language Can Enhance Your Executive Presence

In leadership, your words matter—but your body language often speaks louder. Have you ever wondered why some leaders command a room without saying a word while others struggle to hold attention despite delivering great content? The answer often lies in non-verbal communication.

Yet, body language is often overlooked as a leadership skill. In fact, subtle habits—like crossing your arms, fidgeting, or avoiding eye contact—can send unintended signals that may undermine your authority or trustworthiness. But the good news is that body language is something you can practice and get better at. Let’s look at how you can use it to strengthen your executive presence and build stronger connections.

Standing Tall: How To Command The Room

Think about a leader who made a lasting impression on you. Chances are, they didn’t slouch or fidget nervously. Instead, they stood tall and conveyed calm authority, even in high-pressure moments.

One of my former bosses, a successful CEO, had a deep voice and a towering physical presence that could be intimidating at first glance. However, he had a habit of slightly ducking his head when speaking to people. That small gesture softened his presence and made him more approachable. This balance of authority and openness helped him build trust with clients and investors quickly.

Power Stance

Standing with your feet shoulder-width apart and distributing your weight evenly helps you look—and feel—more grounded. This is sometimes referred to as a “power stance.” Research by Amy Cuddy at Harvard shows that standing this way for just two minutes can increase feelings of confidence by boosting testosterone and lowering cortisol (stress hormone) levels.

Open Body Language

Closed-off body language—like crossing your arms or slouching—signals insecurity or defensiveness, even when you don’t intend it. Standing tall with your shoulders back and arms relaxed projects confidence and makes you more approachable. A study from the Journal of Nonverbal Behavior found that leaders with open body language are perceived as 25% more approachable. And a Forbes report reveals that 55% of first impressions are influenced by physical appearance and body language and we all know how important first impressions can be.

Have you ever caught yourself crossing your arms in a meeting? What message do you think it sent? 

If you’re unsure, consider asking someone you trust for feedback on your body language. These subtle habits may be telling a story you're not aware of. And a small shift in posture could make a big difference.

Sitting With Confidence: Staying Engaged From Your Seat

Even when sitting, your body language matters just as much. How you sit during meetings can either boost your leadership presence or work against it.

One of my clients, a VP who had previously been a coder, had a natural habit of slouching as he worked at his computer. This posture carried over into meetings, where he would often slouch at the table. While his body language wasn’t disrespectful, it didn’t convey alertness or make others feel heard. He cared deeply for his team so their feelings were important to him, once this was communicated to him, he immediately adjusted his posture, sitting upright and appearing more engaged. Getting to the root of his feelings helped him make the effort to change. And this subtle change had a noticeable impact, as his contributions were taken more seriously by his peers and leadership.

Another VP I worked with had recently been promoted to management after being an integral part of the senior leadership team as an individual contributor. Giving feedback made him extremely nervous, and he became very fidgety—playing with his phone and bouncing his leg. His leg would often hit the table, further signaling his discomfort. We worked on his emotional awareness so that he could name the feeling (nervousness) and take steps to allay his fears before meetings, such as being well-prepared, talking through worst-case scenarios, etc. We worked on developing a calm sitting posture, with both feet firmly on the floor, and breathing techniques for moments when he felt the nervous energy getting the best of him. This shift not only helped him appear more composed but also created a sense of stability for those receiving his feedback. 

Straight And Tall

Sitting with your back straight and shoulders relaxed shows that you’re present and in control. Slouching or fidgeting can signal disinterest or nervousness, even if that’s not how you feel. By sitting upright and slightly leaning forward, with feet on the floor, you show that you’re fully present and attentive.

When was the last time you consciously thought about your posture during a presentation or a meeting? 

The next time you find yourself sitting in a meeting, try sitting up tall with your feet grounded and notice how it changes the energy in the room and how people respond to you.

Gesturing With Purpose: How To Use Your Hands To Amplify Your Message

Your hands can add impact to what you’re saying—or distract from it. A study from the University of California found that people remember up to 55% more of a leader’s message when it’s accompanied by intentional gestures. Here’s how to make sure they work in your favor.

The Relaxed Clasp

If you’re not sure what to do with your hands, gently clasping them in front of you is a good starting point. This prevents nervous movements and makes you seem more composed.

The Steeple Gesture

Pressing your fingertips together in a steeple position (palms apart) is a classic way to signal authority and thoughtfulness. Executives often use this gesture during presentations or meetings to emphasize control and confidence.

Controlled Gestures

While gestures can help emphasize your points, overusing them can make you appear frantic. I once worked with a client who tended to wave his hands a lot when excited, which distracted his audience. By learning to slow down and use more intentional gestures, he was able to communicate more effectively and keep his audience focused.

The next time you’re giving a presentation, take a moment to check in with your hands. Are they calm and purposeful, or are they moving too much?

Controlled gestures will help you appear more composed and focused.

Unintentional Habits: Small Movements That Can Speak Volumes

Many leaders unconsciously engage in small, repetitive movements—hair twirling, fingernail polish picking, or even playing with a hair tie or twirling a ring—that can detract from their presence. While these actions may seem harmless, they can signal nervousness or distraction. It’s important to recognize that some of these habits may be more than just quirks; they could be nervous tics that may benefit from seeking help, especially if they become difficult to control. And some of them, as in the case of Tourettes, may not be something you have any control over.

Take a moment to reflect on your own tendencies. Do you find yourself engaging in these types of habits during high-stress situations or long meetings? What might be the underlying emotions?

They may be small, but their cumulative effect on how you're perceived can be significant.

Feedback From Trusted Allies: A Quick Self-Awareness Check

Sometimes, we aren’t even aware of these habits until someone points them out. Here’s a quick exercise: ask a few trusted friends or colleagues to give you feedback on your body language. You can even send them this list of questions to guide their observations:

• Have you noticed any repetitive movements or tics I may be unaware of during meetings?
• Do I appear distracted or nervous based on my posture or gestures?
• How does my facial expression come across—focused or disengaged?
• Are there moments where my body language undermines my message?

This outside perspective can provide valuable insights into how you present yourself, helping you identify areas for improvement.

Digging Deeper: Understanding The Root Cause Of Your Habits

Every habit, even an unconscious one, usually has a deeper emotional trigger. For example, the executive who carried a small rock in his pocket used the rock to calm himself when he felt his blood pressure rising and the urge to engage in a way that wasn’t productive. His nervous energy stemmed from underlying feelings of disrespect. We came up with this technique when he noticed his jaw got tight, his shoulders tense, and experienced an adrenaline rush - the signs he identified as part of his “fight” response. The rock was his signal to use breathing and visualization, and the sensory coolness and smoothness helped him shift out of "fight" stance and remain calm. 

Similarly, I’ve had clients who flushed red during presentations or sweated profusely in interviews. Once we addressed the root cause—whether it was fear of judgment, lack of preparation, or another deeper concern—they were able to better manage their physical reactions.

Take a moment to consider why you might engage in certain behaviors. Are you stressed? Nervous? Feeling rushed or inadequate?

By addressing the emotional or psychological reasons behind these habits, you can tackle them more effectively and make lasting improvements to your executive presence.

Managing Nervous Energy: Staying Calm Under Pressure

Feeling nervous is natural, but those small signs of anxious energy—like tapping your foot or fidgeting—can detract from your presence. Learning to manage these habits is key to projecting calm confidence.

One client I worked with would lose his temper under stress. He found comfort in a small shell he kept in his pocket—something he could touch discreetly and remind him of a place where he felt calm during high-stress moments. It helped to imagine walking along the beach even when he couldn’t take a break to go for a walk. This small grounding technique helped him stay composed, and over time, he trained his body to respond calmly even under pressure.

Another client, who frequently presented on Zoom, would unconsciously drum her fingers on the side of her laptop during meetings. This caused the camera on her laptop to bounce, which became disorienting to her peers. No one had mentioned it to her, but once we discussed it, she was surprised by how much it had affected her professional image. We discovered that at the root of this behavior was impatience. She wanted the group to go faster, and once she realized this, she was able to write it down, release it, and tune into the meeting. We also worked on calming techniques and subtle, less distracting movements, like placing her hands in her lap or grounding her feet.

As many of us work remotely, pay extra attention to your body language on video calls. Ensure you're centered in the frame, maintain eye contact with the camera, and be mindful of fidgeting or nervous habits.

Asking for feedback from peers about unconscious habits is key to addressing these behaviors before they negatively impact your presence.

Ground Yourself

One simple technique is to focus on feeling the ground beneath your feet. This can help reduce nervous movements and keep you physically calm. A 2017 study from the American Psychological Association found that grounding exercises help reduce stress and improve feelings of stability.

Mindful Breathing

Deep breathing can calm your nervous system and help you maintain a composed posture. When you feel tension rising, take a deep breath and release it slowly. This not only helps calm your mind but also relaxes your body, allowing you to maintain poise under pressure.

Eye Contact And Facial Expressions: The Finishing Touch

Your eyes and facial expressions play a huge role in how others perceive you. A warm, steady gaze can build trust while avoiding eye contact can suggest discomfort or uncertainty.

Steady Eye Contact

Making consistent eye contact signals confidence and helps build trust. If eye contact feels intimidating, practice holding it for a few extra seconds—it will make a world of difference in how you’re perceived.

Relax Your Face

Your facial expressions can reveal more than you think. Keeping your face relaxed, with a slight smile when appropriate, helps communicate calmness and openness.

Your body language is a critical part of your executive presence. Whether you’re leading a meeting, presenting to an audience, or managing a tough conversation, how you carry yourself can make all the difference. By mastering your posture, gestures, and facial expressions, you can project poise, confidence, and authority—even in high-pressure situations.

Embrace Your Humanity: Perfection Isn't The Goal

It’s also important to note that nobody is perfect. Certain habits may not always align with the "ideal" image of leadership, but they are part of what makes you human. Whether it's fidgeting with your pen or occasionally glancing at your Zoom feed to fix your hair or makeup, these actions can be part of normal human behavior. The key is not to eliminate every habit but to ensure that these behaviors don't undermine your executive presence or distract from your tailored message.

Leadership is a constant journey of learning and growth. By paying attention to your body language, you can not only build your own confidence but also foster stronger, more meaningful connections with your team. If you're ready to elevate your executive presence and work on honing these subtle but powerful skills, we can help.