“Stand up straight.” It may be one of the oldest pieces of advice parents have given their children. While it was
likely intended to improve manners or appearance, research suggests there may have been much more
wisdom behind those words than anyone realized – posture can actually affect your mood!
The way we think affects the way we carry ourselves, and remarkably, the inverse is also true. The way we
carry ourselves can influence how we think and feel. Our posture is more than a reflection of physical
health—it is an outward expression of what’s happening inside our nervous system.
Have you ever noticed how someone who is discouraged tends to walk with rounded shoulders, a forward
head posture, and eyes focused on the ground? Compare that to someone who has just received exciting
news. Their chest opens, their head lifts, and they naturally stand taller. This isn’t coincidence. Scientists
describe this relationship as embodied cognition, the idea that the brain and body continually influence one
another. Emotions affect posture, but posture also sends information back to the brain that shapes our
emotional experience.
A 2021 study published in Acta Psychologica found that participants who maintained an upright sitting posture
experienced significantly better moods than those who sat slumped. The upright group also demonstrated
improvements in processing speed, suggesting posture may influence both emotional well-being and certain
aspects of cognitive performance.
Earlier research published in Cognition and Emotion showed that individuals sitting upright after a stressful
experience recovered more quickly from negative emotions and experienced fewer recurring negative
thoughts than participants who remained slouched.
More recently, researchers reported that maintaining an upright posture improved emotion regulation
following negative emotional experiences, particularly among individuals with greater awareness of their
bodily sensations.
Collectively, these studies support an important conclusion: posture is not merely a consequence of
emotion—it can also become part of the solution.
This is one benefit to wellness adjustments with your family chiropractor. Misalignments of the spinal bones
are called Vertebral Subluxations. Subluxations can be a cause of poor posture, restricted spinal movement
and a stressed nervous system. Simply put, Vertebral Subluxations can be an obstruction between the brain-
body communication circuit.
Every joint in the spine contains thousands of specialized nerve receptors called mechanoreceptors. These
receptors constantly send information to the brain regarding balance, movement, body position, and
coordination. When subluxated, spinal joints become restricted and lose normal motion, the quality of that
sensory information may be altered. Research in neuroscience has shown that spinal movement influences the
sensory input received by the brain. Chiropractors restore healthy joint motion through spinal adjustments to
help improve the quality of this proprioceptive input to the brain. Better input also leads to better output
from the brain back to the body.
When the spine moves well and posture improves, the entire body benefits. Standing upright allows the lungs
to expand more completely, making deep breathing easier. Better breathing activates the parasympathetic
nervous system—the body’s “rest, digest, and recover” mode—which can help reduce feelings of tension and
improve relaxation.
Good posture also decreases unnecessary muscle strain. When the head drifts several inches forward, the
muscles of the neck and upper back must work significantly harder to support its weight. Over time, this
contributes to fatigue, stiffness, headaches, and discomfort that can affect mood and quality of life.
Of course, pain itself can become emotionally exhausting. When spinal function improves and discomfort
decreases, people often find it easier to exercise, sleep better, socialize, and participate in activities they
enjoy.
Five Ways to Improve Both Your Posture and Your Perspective
- Become Aware of Your Posture. Throughout the day, notice where your head is positioned. Your ears
should generally align over your shoulders rather than drifting forward toward a computer screen or
phone. Avoid sitting with your legs or arms crossed. - Move Frequently. Sitting for prolonged periods allows muscles to stiffen and joints to lose mobility.
Standing, stretching, or walking for even two or three minutes every half hour can help restore healthy
movement. Try sitting on an exercise ball instead of an office chair or use a standing workstation. - Strengthen Your Postural Muscles. Regularly engage in activities such as walking, resistance training,
yoga, Pilates, or specific exercises recommended by your doctor, physical therapist or chiropractor. - Practice Diaphragmatic Breathing. Deep, slow breathing naturally opens the chest, encourages upright
posture, and helps calm the nervous system. - Get Adjusted. Schedule regular chiropractic visits. Even when pain is absent, periodic assessments can
identify movement restrictions, postural imbalances, and spinal dysfunction before they contribute to
larger problems.
Your thoughts influence your posture. Your posture influences your thoughts. And both are connected
through the remarkable network of your nervous system. While you can’t control the stresses life throws at
you, you can control your response. Start with a conscious awareness and commitment to your posture
because when posture improves, breathing becomes easier and a stressed nervous system can begin to calm.
Sometimes the first step toward a better day is as simple as lifting your head, opening your chest, taking a
deep breath, and standing a little taller.