The Surprising Way That Our Posture Affects Our Mood

  July 10, 2023

The way we carry ourselves, literally, plays a pivotal role in our daily lives. Beyond the physical realm, posture, which is typically considered in terms of physical health and ergonomics, has a profound impact on our mental health too, specifically our mood. While it may seem far-fetched to connect how we sit or stand to how we feel emotionally, a growing body of research suggests otherwise.

Our posture, it turns out, not only affects our physical well-being but also influences our mood, emotions, and overall psychological state. This article will delve into the scientific relationship between posture and mood, highlighting key research studies and their practical implications in our everyday lives. Whether you're seated, standing, or lying down as you read this, you might want to pay attention to your posture - it has more to do with your mood than you might think.

Understanding Posture (1)

Posture, in its simplest definition, is how we hold our bodies while standing, sitting, or lying down. It is the alignment and positioning of the body in relation to gravity, which works continuously against our muscles and joints. Proper posture ensures that our bodies are distributed equally to counterbalance this force, preventing strain or overuse problems.

There are generally two types of postures: static posture and dynamic posture. Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping. Dynamic posture, on the other hand, is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.

Posture is regulated by a coordination of muscular and skeletal systems. While the skeletal system provides the structural foundation, our muscles maintain the posture, providing necessary adjustments as we move or position ourselves. When our posture deviates from its healthy alignment, it could lead to physical discomfort, like back pain or neck strain, but as research has started to uncover, it could also influence our mental well-being.

Understanding Mood (2)

Before delving into how posture can affect our moods, it's essential to understand what mood actually is. Mood refers to a sustained emotional state that colors our perception of the world. Unlike emotions, which are typically in response to a specific event and are short-lived, moods are longer-lasting, may not have a single identifiable cause, and significantly impact our behavior and perception.

Moods can range from positive to negative and are subtly pervasive, influencing our thoughts, behaviors, and overall outlook on life. For example, when you are in a good mood, you might perceive the world around you in a more positive light and be more receptive to positive information. On the other hand, when you are in a bad mood, you might focus more on the negative aspects of your environment and be more affected by negative information.

The physiological and neurological aspects of mood are complex, involving a mix of neurotransmitters, hormones, and brain structures. Key neurotransmitters involved in mood regulation include dopamine, serotonin, and norepinephrine. The limbic system, a group of structures in the brain, also plays a significant role in controlling mood, including the hippocampus, amygdala, and hypothalamus.

Posture-Mood Connection

The interplay between posture and mood may be more profound than we often realize. Physiologically, our posture affects various bodily processes that can subsequently influence our mood. For instance, a slouched posture can lead to compressed lungs and reduced oxygen intake, which can trigger feelings of fatigue and depression. Upright posture, on the other hand, allows better oxygen flow, enhancing energy levels and inducing positive feelings.

Moreover, the psychological theory known as embodied cognition provides insight into how our physical states, like posture, can influence our mental states. According to this theory, our bodies and minds are not separate but interconnected. Our bodily experiences can shape our thoughts, feelings, and behaviors. Therefore, the way we hold our bodies can directly impact how we think and feel.

For instance, adopting a slouched or collapsed posture, often associated with feelings of sadness or depression, can make one more likely to feel depressed. On the other hand, adopting an upright, open posture, often associated with confidence and happiness, can make one more likely to feel positive and confident.

A study conducted by Nair et al., 2015 demonstrated this link experimentally (3). Participants who were asked to adopt an upright posture reported feeling more enthusiastic, excited, and strong, while participants who slouched reported feeling fearful, hostile, nervous, quiet, still, passive, dull, sleepy, and sluggish.

While the underlying mechanisms connecting posture and mood are still being researched, it's clear that our posture significantly influences our psychological state. To substantiate the connection between posture and mood, numerous studies have been carried out, shedding light on the profound influence of body postures on mental states. Here are a few key findings:

Upright Posture and Positive Mood

A study by Peper et al., 2017 investigated the effect of posture on recall of either negative (hopeless, helpless, powerless, or defeated) memories or positive (empowered or optimistic) memories (4). Results showed that it was easier to recall/access negative memories in the slouched position than in the erect position, and that those who were most depressed over the previous two years recalled more negative memories in both the slouched position and erect position.

The authors recommend that helping professionals teach clients posture awareness, and to sit more upright in the office and at home as a strategy to increase positive affect and decrease depression.

Slouched Posture and Negative Mood

In a study conducted by Michalak et al., 2014, participants with a slouched posture showed a higher tendency towards negative mood and depressive thoughts (5). The study concluded that adopting a slouched posture may activate memory of negative, hopeless, and depressive thoughts, thereby leading to a more negative mood state.

Yoga Postures and Mood Improvement

Yoga, a practice that emphasizes specific postures and breath control, has been shown to improve mood and reduce symptoms of depression and anxiety. A study by Streeter et al., 2012 proposed that yoga postures may increase the activity of the vagus nerve, which plays a crucial role in mood regulation and stress response (6).

Practical Implications

The understanding of how posture affects mood has profound implications, especially in the fields of psychology, physiotherapy, ergonomics, and general wellness.

For helping professionals, knowledge of the posture-mood connection can be used to devise effective interventions for mood issues. For instance, those suffering from negative moods might benefit from posture-related exercises or yoga, which may help enhance their mood and alleviate symptoms.

Good posture practices can be encouraged not just for physical well-being but for mental health benefits as well. By educating clients about the mood-enhancing effects of maintaining an upright posture, belong professionals can add another valuable tool to their treatment strategies.

The field of ergonomics can utilize this knowledge to design better workspaces that promote good posture and, in turn, better mood and productivity. For example, stand-biased desks have been shown to help students stay more engaged and improve their cognitive functioning, as per a study by Mehta, R., Shortz, A., & Benden, M. (2015) (7).

For the general population, the practical application of this knowledge can lead to improved daily well-being. Regular reminders and tools to maintain good posture could contribute to better mood regulation and overall mental health.

In summary, the relationship between posture and mood is more than just a psychological curiosity. It holds significant implications for our mental and physical well-being. The way we hold our bodies can have a powerful impact on how we feel and think, influencing our mood, energy levels, and even our memory of events.

Research studies consistently demonstrate the impact of posture on mood, whether it's adopting an upright posture to boost positive feelings and energy or the detrimental effect of a slumped posture on inducing negative feelings and memories. Yoga postures, specifically, have been highlighted for their potential in mood enhancement, leading to an increased interest in embodied therapeutic practices.

While there is a lot we already know about the posture-mood connection, there is even more to uncover. Future research can delve deeper into the physiological mechanisms underlying this connection, explore the long-term effects of posture correction on mood disorders, and evaluate the potential of posture-focused interventions in therapeutic settings.

As we stand at the forefront of a better understanding of the interplay between our bodies and minds, it's evident that the age-old adage 'Stand tall' holds more weight than ever before - not just for the sake of our physical health, but our mental well-being too.

References
1. McGill, S. M. (1997). The biomechanics of low back injury: implications on current practice in industry and the clinic. Journal of biomechanics, 30(5), 465-475.
2. Thayer, R. E. (1989). The biopsychology of mood and arousal. New York: Oxford University Press.
3. Nair, S., Sagar, M., Sollers, J., Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology, 34(6), 632–641.
4. Peper, Erik & Lin, I-Mei & Harvey, Richard & Perez, Jacob. (2017). How Posture Affects Memory Recall and Mood. Biofeedback. 45. 36-41. 10.5298/1081-5937-45.2.01.
5. Michalak, J., Mischnat, J., & Teismann, T. (2014). Sitting posture makes a difference—embodiment effects on depressive memory bias. Clinical Psychology & Psychotherapy, 21(6), 519-524.
6. Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579.
7. Mehta, R., Shortz, A., & Benden, M. (2015). Standing up for learning: A pilot investigation on the neurocognitive benefits of stand-biased school desks. International Journal of Environmental Research and Public Health, 13(1), 59.