酷兔英语
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站姿或坐姿会影响你的成败吗?新的研究显示,姿势对身心的影响比人们之前所认为的要大。摆出富有力量感、舒张的姿势事实上会改变一个人的荷尔蒙分泌和行为,就像他或她拥有了真正的权力一样。


Can how you stand or sit affect your success?


在研究中,参与者只要私下里练习几分钟“权势姿势”(比如挺胸站立,微微向前方倾身并将双手放在体侧,或者在桌旁向前方倾身并将双手稳稳放在桌面上),就能使睾丸激素水平上升,压力荷尔蒙皮质醇水平下降。近期的研究显示,这些生理变化会让人表现更出色,行为更加自信果断。


New research shows posture has a bigger impact on body and mind than previously believed. Striking a powerful, expansive pose actually changes a person's hormones and behavior, just as if he or she had real power.


总部位于旧金山的Lithium(一家为客户品牌建立网上社区的公司)首席营销长凯蒂·凯姆(Katy Keim)过去常在做报告或谈话时远离听众向后退,把身体重心放在后脚,双手紧握放在身前,还转动着戒指。凯蒂说,人们常问她是否紧张,这令她颇为惊讶。她说,后来她开始在教练指导下改善技巧,还观看了自己的录像,这让她意识到自己的姿势“有点冷淡”,看起来没有力量。


Merely practicing a 'power pose' for a few minutes in private -- such as standing tall and leaning slightly forward with hands at one's side, or leaning forward over a desk with hands planted firmly on its surface -- led to higher levels of testosterone and lower levels of the stress hormone cortisol in study participants. These physiological changes are linked to better performance and more confident, assertive behavior, recent studies show.


于是,除了站得更直,并将双手放在身体两侧之外,这位身高5英尺1英寸(约合1.55米)的高管还开始在会议上站着讲话。她说:“当我和满桌男士坐在一起时,我感觉自己很柔弱。站起身来对我来说是一种动态变化。这种姿势传递出一个信息:我想让你关注我。我想要你别再碰黑莓(BlackBerry)和智能手机,认真听我说话。”她说,上周她在一场持续了三小时的会议上做了报告,她注意到其间没有任何人拿起智能手机。


Marketing executive Katy Keim used to step back from listeners during presentations or conversations, resting her weight on her back foot with her hands clasped in front of her, twirling her ring. She was often surprised when people asked if she was nervous, says Ms. Keim, chief marketing officer of San Francisco-based Lithium, a firm that builds online communities for clients' brands. After she began working with a coach to improve her skills and saw herself on video, she realized her posture 'was slightly standoffish' and didn't look strong, she says.


加州大学伯克利分校(University of California, Berkeley)哈斯商学院(Haas School of Business)助理教授达娜·卡尼(Dana Carney)表示,摆出权势姿势能够减轻压力症状。在她近期领导的一项研究中,实验对象按照指令在五分钟的时间里摆出高权势或低权势姿势(瘫坐或者身体后倾,手臂或脚踝交叉)。随后,实验对象在身穿实验室白大褂,手持书写夹板的挑剔的评估者面前发表演讲,演讲会被录像。在演讲之前练习过权势姿势的实验对象皮质醇水平较低,显露出的压力信号,譬如紧张的微笑和咬嘴唇,也较少。


In addition to standing straighter, with her hands at her side, the 5-foot-1 executive began getting up from the table when speaking at meetings. 'When I'm sitting at a table of men, I feel petite. Standing up is a dynamic change for me,' she says, sending a message: 'I want to command your attention. I want you to get off your BlackBerrys and smartphones and listen to what I have to say.' During a three-hour meeting last week where she made a presentation, she says, she noticed no one picked up a smartphone.


卡尼与他人共同撰写的另一研究论文显示,采用舒张的身体姿势也能够增加睾丸激素水平,这类姿势往往会提高信心,增加强势行为。实验对象在摆出权势姿势达两分钟后的睾丸激素水平较高,更愿意有机会冒险赌一把。这项2010年发表在《心理科学》(Psychological Science)上的研究显示,在有五成机会让钱数翻倍的情况下,摆出高权势姿势的试验对象中约有86%的人冒着失去手中2美元的风险下注,而在摆出低权势姿势的实验对象中,仅有60%的人下注。


Striking a powerful pose can reduce symptoms of stress, says Dana Carney, an assistant professor at the Haas School of Business at the University of California, Berkeley. Subjects in a recent study she headed were guided for five minutes into either high-power poses or low-power postures, slumping or leaning back with arms or ankles crossed. They then delivered a videotaped speech before critical evaluators dressed in white lab coats and holding clipboards. Those who had practiced a power pose before the speech showed lower cortisol and fewer outward signs of stress, such as anxious smiles or biting a lip.


权势姿势还有助于提高工作表现。由哈佛商学院(Harvard Business School)工商管理学助理教授埃米·J·C·卡迪(Amy J.C. Cuddy)领导,并于去年发表的另一项研究显示,在模拟求职面试开始前摆几分钟权势姿势的实验对象所获评价较高,更易被录用──尽管评估者从未看到他们做出这些姿势。


Assuming an expansive body position can also increase testosterone, which tends to boost confidence and aggressive behavior, according to another study co-authored by Dr. Carney. Subjects who struck power poses for two minutes had higher testosterone levels later and were more likely to take a gamble when given the chance. Some 86% of high-power posers risked losing $2 they were given in return for a 50-50 chance of doubling it, compared with 60% of low-power posers who took the bet, according to the 2010 study, published in the journal Psychological Science.


卡尼说,其他研究发现,在大学入学考试前摆出权势姿势有助于提高分数。


Power posing is also linked to improved performance. In another study published last year, led by Amy J.C. Cuddy, an associate professor of business administration at Harvard Business School, participants who struck power poses for several minutes before beginning a mock job interview received better reviews and were more likely to be chosen for hire -- even though the evaluators had never seen them in the poses.


研究人员正在研究为什么当一个人恢复正常、放松的姿势后,权势姿势带来的效果仍能延续。有一个理论是:权势姿势可能会导致语调或面部表情出现持续的变化。


Other research links power posing before a college-entrance exam to improved scores, Dr. Carney says.


旧金山的教练指导、培训和咨询公司Decker Communications总裁凯莉·德克尔(Kelly Decker)称,多数说话者对他们通过身体语言传递的信号浑然不觉。她说:“我们会养成一些习惯,比如耷拉着肩膀走进会议室坐下来,这些习惯我们连想都不会去想。”


Researchers are studying why the effects of the power pose linger after a person returns to a normal, relaxed stance. One theory: It may prompt lingering changes in voice pitch or facial expression.


总部位于休斯顿的能源公司Direct Energy Residential总裁史蒂文·默里(Steven Murray)说,去年他接受Decker的训练时在视频上看到了自己的样子,这帮助他认识到,“从你登上讲台的那一刻开始,你就在向听众传送非语言信息了”。他说,他学会了调整自己的姿势,现在他会将身体微微前倾,而不是像以前做军官时那样站得笔直,给人一种威严的感觉。他说,“身体前倾真的会吸引人们的注意”,有助于把信息传达给听众。


Most speakers aren't aware of the signals they send through body language, says Kelly Decker, president of Decker Communications, a San Francisco coaching, training and consulting firm. 'We pick up habits, such as walking into a meeting and sitting down with our shoulders slumped, and we don't even think about it.'


时任哈佛商学院博士后研究员的马尔腾·博斯(Maarten Bos)近期领导的一项研究显示,在开会或作报告之前埋头看智能手机效果可能会适得其反,因为这会迫使手机使用者做出低权势姿势。实验参加者被要求用以下四种设备中的一种完成几项任务──其中包括一台手持设备,一台平板电脑,一台笔记本电脑和一台台式机。随后,研究者测试了实验对象打断另一个人的意愿(一种与权势相关的行为)。他把每位实验对象单独留在房间里,告诉他们如果他五分钟之内不回来就去找他。与使用台式机的人相比,在手持设备上工作的实验对象等待的时间要长得多,有些人甚至根本没有出来,暗示低权势姿势使这些实验对象感到软弱无力。


Steven Murray says seeing himself on video last year when he was working with Decker coaches helped him realize that 'you're broadcasting nonverbal information to listeners from the moment you step up to the podium.' Mr. Murray, president of Direct Energy Residential, an energy company based in Houston, says he learned to adjust his posture, leaning slightly forward rather than standing straight upright in the authoritative stance he formerly used as a military officer. 'Leaning forward really engages people' and helps get his message across, he says.


打破旧的肢体语言习惯需要练习,有时候甚至要练习好几年。弗吉尼亚州利斯堡(Leesburg)的管理顾问帕梅拉·伦茨(Pamela Lentz)在一家管理咨询公司担任主管,她曾喜欢在说话时摆手,令一些同事认为她过于情绪化或过分热情。她还喜欢在听别人说话时把手臂交叉放在胸前,导致一些人批评她不够专注。她说:“这种姿势给人的感觉好像是你在退出对话。”同事们告诉她,她的身体语言拖累了她的职场表现。


Hunching over a smartphone before a meeting or presentation may be self-defeating, because it forces the user into a low-power pose, according to a recent study led by Maarten Bos, then a postdoctoral research fellow at Harvard Business School. Participants were assigned to complete several tasks on one of four gadgets -- a hand-held device, a tablet, a laptop or a desktop. Then, the researcher tested subjects' willingness to interrupt another person, a power-related behavior. He left each subject alone in the room with instructions to come get him if he didn't return in five minutes. Subjects who worked on the hand-held device waited significantly longer before interrupting him, compared with those on desktops, and some didn't come out at all, suggesting their low-power posture sparked feelings of powerlessness.


于是她在高管教练蒂姆·阿拉德(Tim Allard)的指导下调整自己的姿势和动作。弗吉尼亚州夏洛茨维尔(Charlottesville)的高管和商业咨询公司Odyssey Inc.的老板之一阿拉德称:“我们希望她能展现出冷静和自信。”他为伦茨拍摄了录像,在征得伦茨的允许后请她的下属提供反馈。


Breaking old body-language habits takes practice, sometimes years. Pamela Lentz used to wave her hands while speaking on her job as a principal at a management-consulting firm, making some co-workers 'think I was too emotional or too passionate,' says Ms. Lentz, a Leesburg, Va., management consultant. She also tended to fold her arms across her chest while listening, drawingcriticism that she lacked presence. 'It looks as if you are withdrawing from the conversation,' she says. Her body language was holding her back in her career, colleagues told her.


伦茨已开始在说话时身体前倾,把双手稳稳地放在桌上。她还在手腕上系一根松紧带,当她把双手藏在一张桌子或者写字台下面的时候,她会时不时地弹一下松紧带,提醒自己在开始说话后要把手一直放在桌上。


She worked with executive coach Tim Allardon changing her posture and movements. 'We wanted her to projectcalmness and confidence,' says Mr. Allard, co-owner of Odyssey Inc., a Charlottesville, Va., executive and business consulting firm. He videotaped her and, with Ms. Lentz's permission, asked her subordinates for feedback.


伦茨表示,练习新的习惯让她渐渐“感觉自己控制力增强了,在讨论中发挥的影响更大了”。很快她就被提升为合伙人。


Ms. Lentz began leaning forward and placing her hands firmly on the table when speaking. She also put an elastic band around her wrist and snapped it now and then when her hands were hidden under a table or desk, to remind her to keep them still when she began speaking.


Sue Shellenbarger
  • affect [ə´fekt] 移动到这儿单词发声  vt.影响;感动;假装   (初中英语单词)
  • research [ri´sə:tʃ] 移动到这儿单词发声  n.&vi.调查;探究;研究   (初中英语单词)
  • striking [´straikiŋ] 移动到这儿单词发声  a.显著的,明显的   (初中英语单词)
  • actually [´æktʃuəli] 移动到这儿单词发声  ad.事实上;实际上   (初中英语单词)
  • standing [´stændiŋ] 移动到这儿单词发声  n.持续 a.直立的   (初中英语单词)
  • slightly [´slaitli] 移动到这儿单词发声  ad.轻微地;细长的   (初中英语单词)
  • firmly [´fə:mli] 移动到这儿单词发声  ad.坚固地,稳定地   (初中英语单词)
  • stress [stres] 移动到这儿单词发声  n.强调;压力 vt.强调   (初中英语单词)
  • performance [pə´fɔ:məns] 移动到这儿单词发声  n.履行;行为;工作   (初中英语单词)
  • executive [ig´zekjutiv] 移动到这儿单词发声  a.行政的 n.行政官   (初中英语单词)
  • nervous [´nə:vəs] 移动到这儿单词发声  a.神经的;神经过敏的   (初中英语单词)
  • working [´wə:kiŋ] 移动到这儿单词发声  a.工人的;劳动的   (初中英语单词)
  • california [,kæli´fɔ:njə] 移动到这儿单词发声  n.加利福尼亚   (初中英语单词)
  • addition [ə´diʃən] 移动到这儿单词发声  n.加;加法;附加物   (初中英语单词)
  • assistant [ə´sistənt] 移动到这儿单词发声  n.助手;助理;助教   (初中英语单词)
  • anxious [´æŋkʃəs] 移动到这儿单词发声  a.担忧的;渴望的   (初中英语单词)
  • journal [´dʒə:nəl] 移动到这儿单词发声  n.日记;日报;杂志   (初中英语单词)
  • associate [ə´səuʃieit] 移动到这儿单词发声  v.联合a.同伴的n.伙伴   (初中英语单词)
  • administration [əd,minis´treiʃən] 移动到这儿单词发声  n.管理(事务等);经营   (初中英语单词)
  • beginning [bi´giniŋ] 移动到这儿单词发声  n.开始,开端;起源   (初中英语单词)
  • interview [´intəvju:] 移动到这儿单词发声  n.&vt.接见;会见;交谈   (初中英语单词)
  • linger [´liŋgə] 移动到这儿单词发声  v.逗留;留恋;拖延   (初中英语单词)
  • normal [´nɔ:məl] 移动到这儿单词发声  a.正规的 n.正常状态   (初中英语单词)
  • energy [´enədʒi] 移动到这儿单词发声  n.活力,精力;能力   (初中英语单词)
  • adjust [ə´dʒʌst] 移动到这儿单词发声  vt.调整;校准;使适应   (初中英语单词)
  • formerly [´fɔ:məli] 移动到这儿单词发声  ad.从前,以前   (初中英语单词)
  • device [di´vais] 移动到这儿单词发声  n.装置;器具;策略   (初中英语单词)
  • interrupt [,intə´rʌpt] 移动到这儿单词发声  v.中断;打扰   (初中英语单词)
  • principal [´prinsəpəl] 移动到这儿单词发声  a.主要的 n.负责人   (初中英语单词)
  • emotional [i´məuʃənəl] 移动到这儿单词发声  a.易动感情的;情感的   (初中英语单词)
  • management [´mænidʒmənt] 移动到这儿单词发声  n.管理;处理;经营   (初中英语单词)
  • criticism [´kritisizəm] 移动到这儿单词发声  n.批评;评论(文)   (初中英语单词)
  • career [kə´riə] 移动到这儿单词发声  n.经历;生涯;职业   (初中英语单词)
  • project [prə´dʒekt, ´prɔdʒekt] 移动到这儿单词发声  v.设计;投掷 n.计划   (初中英语单词)
  • permission [pə´miʃən] 移动到这儿单词发声  n.允许;同意;许可   (初中英语单词)
  • hidden [´hid(ə)n] 移动到这儿单词发声  hide 的过去分词   (初中英语单词)
  • remind [ri´maind] 移动到这儿单词发声  vt.提醒;使记(想)起   (初中英语单词)
  • previously [´pri:viəsli] 移动到这儿单词发声  ad.预先;以前   (高中英语单词)
  • behavior [bi´heiviə] 移动到这儿单词发声  n.举止,行为   (高中英语单词)
  • confident [´kɔnfidənt] 移动到这儿单词发声  a.有信心的,自信的   (高中英语单词)
  • critical [´kritikəl] 移动到这儿单词发声  a.批评的;关键性的   (高中英语单词)
  • outward [´autwəd] 移动到这儿单词发声  a.外面的 ad.向外   (高中英语单词)
  • gamble [´gæmbəl] 移动到这儿单词发声  v.&n.赌博;投机;冒险   (高中英语单词)
  • harvard [´hɑ:vəd] 移动到这儿单词发声  n.哈佛大学   (高中英语单词)
  • prompt [prɔmpt] 移动到这儿单词发声  a.敏捷的 vt.促使   (高中英语单词)
  • seeing [si:iŋ] 移动到这儿单词发声  see的现在分词 n.视觉   (高中英语单词)
  • houston [´hju:stən] 移动到这儿单词发声  n.休斯顿   (高中英语单词)
  • learned [´lə:nid] 移动到这儿单词发声  a.有学问的,博学的   (高中英语单词)
  • upright [´ʌprait] 移动到这儿单词发声  a.直立的 ad.直立地   (高中英语单词)
  • tablet [´tæblit] 移动到这儿单词发声  n.碑;牌;匾额   (高中英语单词)
  • elastic [i´læstik] 移动到这儿单词发声  a.灵活的 n.橡皮带   (高中英语单词)
  • presentation [,prezən´teiʃən] 移动到这儿单词发声  n.介绍;赠送;提出   (英语四级单词)
  • aggressive [ə´gresiv] 移动到这儿单词发声  a.进攻的;侵略的   (英语四级单词)
  • psychological [,saikə´lɔdʒikəl] 移动到这儿单词发声  a.心理学(上)的   (英语四级单词)
  • authoritative [ɔ:´θɔrətətiv] 移动到这儿单词发声  a.可信的;命令的   (英语四级单词)
  • drawing [´drɔ:iŋ] 移动到这儿单词发声  n.画图;制图;图样   (英语四级单词)
  • posture [´pɔstʃə] 移动到这儿单词发声  n.姿势 v.故作姿态   (英语六级单词)
  • impact [´impækt] 移动到这儿单词发声  n.影响,作用;冲击   (英语六级单词)
  • speaking [´spi:kiŋ] 移动到这儿单词发声  n.说话 a.发言的   (英语六级单词)
  • holding [´həuldiŋ] 移动到这儿单词发声  n.保持,固定,存储   (英语六级单词)
  • practiced [´præktist] 移动到这儿单词发声  a.经验丰富的;熟练的   (英语六级单词)
  • biting [´baitiŋ] 移动到这儿单词发声  a.刺痛的;尖利的   (英语六级单词)
  • facial [´feiʃəl] 移动到这儿单词发声  a.面部的,脸部的   (英语六级单词)
  • willingness [´wiliŋnis] 移动到这儿单词发声  n.情愿,乐意,自愿   (英语六级单词)
  • calmness [´kɑ:mnis] 移动到这儿单词发声  n.平静;安静   (英语六级单词)


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