Interview Body Language: Tips for Presenting Yourself With Confidence
Job interviews aren’t just about what you say—they’re also about what you show. Before you even answer a question, the hiring manager is already forming an impression based on your body language.
Studies suggest that up to 55% of communication is nonverbal, meaning your posture, gestures, and facial expressions send strong signals about your confidence, enthusiasm, and professionalism.
The good news? You can use this to your advantage. With a few simple tweaks, you can appear more confident and capable, even if you’re feeling nervous. Let’s break down what your body language says about you and how to make sure you’re sending the right message.
What Is Body Language?
Body language is how we communicate without words. It includes facial expressions, posture, gestures, and eye contact—all of which influence how others perceive us.
Some body language is intentional (like a handshake), while other cues happen subconsciously (like crossing your arms when you’re nervous). Either way, it sends signals about what you’re thinking and feeling—even if you don’t say a word.
Understanding body language is crucial since it adds depth to conversations and can even change how your words are interpreted. For example, saying “I’m excited about this opportunity” while slouching and avoiding eye contact doesn’t exactly scream enthusiasm. But sitting up straight, making eye contact, and smiling? That’s a completely different message.
Common types of body language
Facial expressions
Your face often says more than your words. A genuine smile can show confidence and warmth, while a furrowed brow or blank expression might make you seem disengaged or uncertain.
Even small movements matter. Microexpressions—brief, involuntary facial movements—can reveal true emotions, sometimes before a person even realizes how they feel.
Posture
How you hold yourself speaks volumes. Sitting or standing up straight makes you look confident and engaged. Slouching, on the other hand, can come across as uninterested or unsure.
A pro tip: Try the “power pose” before an interview—standing tall with your shoulders back for a couple of minutes. It can help boost confidence and reduce stress before big moments.
Gestures
Some people talk with their hands—and that’s a good thing! Hand gestures can emphasize key points and make you seem more engaged.
But be mindful of nervous habits, like tapping your fingers or playing with your hair, which can make you seem anxious. The trick is controlled, purposeful movements rather than fidgeting.
Eye contact
Making consistent but natural eye contact shows you’re engaged and confident. Looking away too much can make you seem uninterested while staring too intensely can feel awkward.
Try the 70/30 rule: Maintain eye contact about 70% of the time and take natural breaks to avoid making it feel forced.
Why Body Language Matters
Your body language speaks before you do—and in a job interview, that can either help or hurt your chances.
First impressions form within seven seconds of meeting someone. That means by the time you’ve answered your first question, the interviewer has already picked up on cues about your confidence, enthusiasm, and professionalism.
Some nonverbal habits—like avoiding eye contact or slouching—can send the wrong message, making you seem disengaged or unsure. But when used strategically, positive body language can boost your credibility, enhance your answers, and help you connect.
Likability matters more than you think
Like it or not, likability plays a huge role in hiring decisions. Research has shown that hiring managers are more likely to choose a candidate they “click with” over someone who is slightly more qualified but less personable.
Fortunately, you can use body language to build rapport. A warm smile, engaged posture, and active listening show that you’re someone the interviewer would enjoy working with.
At the end of the day, your words matter—but how you present yourself matters just as much. By being mindful of your body language, you can reinforce your confidence, professionalism, and enthusiasm—without saying a word.
Body Language Tips for a Job Interview
1. Stand (and sit) up tall
Your posture is one of the first things an interviewer will notice about you. Whether you’re standing, sitting, or walking into the room, a strong posture instantly makes you look confident and approachable.
- When standing, keep your shoulders back, chin up, and feet about hip-width apart.
- When sitting, avoid leaning back. Sit slightly forward with your spine straight and shoulders relaxed.
A quick tip: Imagine a string pulling the top of your head upward—this naturally encourages good posture.
2. Nail your handshake (or greeting)
A handshake may not always be expected (especially in virtual or hybrid interviews), but if one happens, you want it to be firm—but not bone-crushing. Shake from the elbow, not the wrist. Also, keep it to one or two shakes; there’s no need for an extended squeeze.
Be ready to adjust as needed. If the interviewer skips the handshake, a friendly nod and smile work just as well.
3. Use “open” body language
Your body position sends a message about how engaged you are. Avoid crossing your arms, hunching over, or angling your body away from the interviewer. Instead:
- Keep your shoulders squared toward the interviewer.
- Rest your hands on your lap or table instead of hiding them.
- Keep your legs uncrossed or in a comfortable, natural position.
Open body language makes you seem more approachable, confident, and trustworthy.
4. Move deliberately
Nervous habits—like fidgeting, tapping your fingers, or bouncing your leg—can make you seem uneasy. Instead, focus on controlled, purposeful movements.
- Walk with steady, measured steps.
- Use hand gestures to emphasize points (but don’t overdo it).
- If you’re feeling jittery, try pressing your fingertips together—this can help you stay still while looking natural.
5. Mirror the interviewer’s energy
Mirroring is a subtle way to build rapport without even realizing it. If the interviewer is upbeat and animated, match their enthusiasm. If they’re more reserved, keep your energy professional but not overpowering.
Just don’t overdo it—it should feel natural, not forced.
6. Make eye contact (without staring)
Eye contact shows confidence and engagement, but too much can feel intense. Follow the 70/30 rule mentioned earlier. If you’re in a panel interview, be sure to share eye contact evenly among all interviewers.
A pro tip? If direct eye contact feels awkward, look at the space between their eyes—it gives the same effect without feeling as intense.
7. Control distracting motions
If you tend to fidget, be mindful of habits like bouncing your knee, playing with your hair or jewelry, and tapping your fingers.
A simple fix: Keep your hands lightly folded in your lap when you’re not using them.
8. Show you’re actively listening
Your body language isn’t just important when you’re talking—it matters when you’re listening, too. Show you’re engaged by:
- Nodding occasionally to show understanding.
- Leaning slightly forward to demonstrate interest.
- Using small verbal affirmations like “That makes sense” or “I see.”
9. Practice in advance
Your body language should feel natural, not forced. The best way to get comfortable? Practice.
Try this: Record yourself answering a practice question and watch for any nervous habits. Are you slouching? Avoiding eye contact? Adjust accordingly before interview day.
10. End on a strong note
Your body language should stay confident and polished through the very last second.
- Stand up smoothly at the end of the interview.
- Push in your chair before leaving.
- Give a final smile and nod before walking out.
These small, nonverbal cues reinforce a positive, lasting impression.
Interviewing virtually? These same tips apply, emphasizing facial expressions and limiting fidgeting. For a full prep sheet on nailing your video interview, check out this post on virtual interview tips.
