Body language during interviews - made easy!

In a job interview, it's likely that your body language will have more of a positive impact on your success than anything you say. Interviews are notorious tightrope walks. You want to be confident, but not obnoxious; intelligent but not a know-it-all. Trying to find a balance and also explain why you deserve a job is hard enough. 

Consider the following scenarios: As you're waiting to be called in for a job interview, do you patiently check emails on your phone, or do you nervously practice answers to tough questions? When introduced to your interviewer, do you make strong eye contact and offer a firm handshake? And as the meeting begins, do you speak passionately and expressively, or are your responses rehearsed and carefully controlled?

In each of these examples, your body language is giving off important signals about what kind of employee you would be. In fact, studies indicate that body language accounts for a full 55% of any response, while what you actually say accounts for just 7%. The remaining 38% is taken up by "paralanguage," or the intonation, pauses and sighs you give off when answering a question. In other words, even if your spoken answers convey intelligence and confidence, your body language during job interviews may be saying exactly the opposite.

The following are some vital tips to get your body language to help you out during those nerve wracking interviews:

1. Project Confidence From the Start

In a job interview, you're being judged even before the discussion gets underway. When entering your interviewer's office, act as though you belong. Knocking gingerly first implies a lack of confidence, just when your body language should be conveying self-assurance. Instead, greet your interviewer with direct eye contact and a firm, sincere handshake. 

Don't start talking immediately or dive into a chair. If you aren't invited to sit, choose a chair across from or beside the interviewer's desk. Avoid plush couches that can prevent you from rising easily.​

2. How Close is too Close? 

Like anyone, interviewers become uncomfortable if their personal space is invaded. Adjust where you sit based on your interviewer's seating arrangements. Sitting too far away makes you look afraid, but trying to seem "friendly" by getting right in your interviewer's face is likely to make them uncomfortable. 

Project sincerity and confidence by leaning forward, maintaining eye contact and using expressive gestures. Leaning back and looking down may be interpreted as a lack of confidence, and interviewers are less likely to engage with someone who has a "closed" appearance.

Leaning in is a natural thing to do when you're engaged in a conversation. Leaning slightly forward (keeping your shoulders back and down, and your chest high demonstrates interest. Your posture is an integral part of your nonverbal conversation."

3. Speak Naturally, and Get to The Point

When trying to project good job interview body language, how you say something often is more important than what you say. Monitor your speaking voice to ensure you're conveying the right message. When in doubt, don't deviate from your regular speaking style.

Secure applicants have relaxed voices and are comfortable speaking directly. Conversely, insecure candidates can't control their voice pitch and volume. They sound hesitant, clear their throats, use "uhs" and "ums" excessively, or use over-complex sentences and have trouble getting to the point.

4. Sit all the way back in your seat.

Sit firmly and lean your back straight against the chair. It's an automatic signal of assurance and confidence. If you're a natural sloucher, pretend there's a string pulling you up from the crown of your head.

5. Maintain Eye Contact and Don't Be "Wooden"

Relaxed, confident people alter their facial expressions to match what they’re saying, and maintain good eye contact to help signify openness and honesty. Less-assured candidates, on the other hand, don't maintain eye contact and tend to be very rigid, which can make them appear shy or even untrustworthy.

Don't overdo eye contact with interviewers, however. A gaze that lasts longer than seven to 10 seconds can cause discomfort. You may be trying to connect, but it only increases the tension.

Aside from keeping eye and face contact, nodding your head while listening is an additional way to show attentiveness. Nod your head occasionally to let them know you are enjoying and understand what is being said.

6. Monitor Your Posture and Gestures

Even when you're trying to remain motionless, your posture gives important body language signals. Confident applicants have relaxed, balanced postures. They hold their bodies upright and take determined strides. Less-assured candidates have rigid or stooped postures.

Strive for posture that's as free and natural as your speaking style, but don't be too controlled or rehearsed. When your movements are in sync with your words, your job interview body language will appear confident and controlled.

If you're not sure what to do with your hands,  go ahead and gesture while speaking.When you’re really nervous, you tend to want to hide your hands because they express your anxiety. Keeping your hands hidden can be misinterpreted as distrustful behaviour.

When your palms are up, it signals honesty and engagement. The limbic brain picks up the positivity, which will make the interviewer comfortable. In general, upward-facing body language, such as open palms, smiles and straight posture, also makes you look energetic.


Keep feet firmly the ground. Women should never cross at the knees, but rather the ankles as this allows them to switch if necessary without being obvious. There's also a scientific benefit to keeping your feet grounded. Planted feet can help you go between creative thought and highly complex rational thought.


7. Work on your Walk

Interviewers often make a hiring judgment within the first 10 seconds of meeting you, How you walk into the room is a part of that judgment. Shoulders pulled back and neck elongated, each stride should be roughly one to two feet wide. Walk directly toward the person you are meeting with every body part pointing in his direction, maintaining eye contact with occasional breaks to the side.

8. Breath deeply and Speak on the Exhale

One way to soothe interview nerves is to breathe properly. Focusing on the breath as a vital part of the interview process. Inhale when the interviewer asks you a question, then speak on the exhale, following the air flow. Taking 10 deep, diaphragmatic breaths before the interview reduces our heart rate, blood pressure and stress hormone level.


9. Pick Up on your Interviewer's Body Language, Too

Hiring managers also use gestures to convey specific messages during a job interview. Nodding signifies approval, while leaning forward shows they're interested. Thumb twiddling, finger drumming or other fidgeting means they aren't paying attention.

One caveat: Don't imagine a hidden meaning in every gesture. If an interviewer rubs their nose, they may just have an itch. Try to gauge the situation – a group of gestures may be significant, but random ones aren't likely to have any real meaning.

For further insight, check out this article by Forbes magazine. It delves into the common mistakes we make through our body language during an interview.