Interviews: Body Language Matters
The way you walk into the room, greet the interviewer, take your seat, make eye contact, and respond while others are speaking all contribute to the impression you leave behind.
This is known as nonverbal communication, and while it is only one part of the interview process, it can influence how your professionalism, confidence, and engagement are perceived.
Many articles about body language claim that crossing your arms means one thing or looking away means another. Real interviews are far more nuanced than that.
Experienced interviewers understand that people become nervous. They know that anxiety can cause someone to fidget, avoid eye contact for a moment, or speak more quickly than usual.
Rather than searching for "perfect" body language, focus on communicating that you are attentive, respectful, and confidently in the conversation.
Set the Impression, Immediately
Many applicants believe the interview begins when the first question is asked.
In reality, employers often begin forming impressions much earlier.
From the moment you arrive, people may notice whether you:
Greet others politely.
Arrive on time.
Treat reception staff with respect.
Appear organized and prepared.
Remain patient if there is a delay.
In some organizations, receptionists, administrative staff, or other employees may even be asked for their impressions after an interview.
Professionalism should begin the moment you enter the building, not just when you sit down with the hiring manager.
Make Eye Contact
Some people love it, some people dread it, but its one of the best ways to show that you are engaged in a conversation.
Good eye contact is not about staring at someone without looking away. That can feel uncomfortable for both people. Alternatively, avoiding eye contact entirely can seem like you are uninterested, or not confident in your ability to be hired.
For most people, and especially for neurodivergent people, eye contact can be awkward because it never feels like the right amount. A few easy ways to keep eye contact at a reasonable level are:
If the interviewer is speaking, maintain eye contact through their question or sentence. If they are talking for a long period of time, avert your eyes to their hands to follow their hand motions periodically as they talk.
When you are speaking, try to maintain contact for at least 5-10 seconds before averting your eyes.
When looking away briefly look at hands, or their nose, or the interviewers mouth. This can break direct eye contact, without making it seem like you are looking elsewhere.
If you feel awkward, speak with your hands. This usually will result in the interviewer looking away from direct eye contact, to see what you are trying to convey through motion.
If more than one interviewer is present, shift your attention between the people involved rather than focusing on only one person. If one person asks you a question, make eye contact with them first and begin your answer. As you near the middle of your answer, redirect your eye contact to the other interviewer(s). When you are nearing the end, return your eye contact back to the original person who asked the question.
Fake It 'Til you Make It
Confidence is single handedly one of the most efficient forms of conveying who you are, and why you're a good fit. And a lot of us, just simply don't have it.
But, that doesn't mean you can't pretend to.
Confidence is not the same as being cocky. We all know that one person who is so confident about themselves that it becomes annoying. Instead of explaining why they are good at things, they just spout about how good they are at it. Don't do that.
Confidence is about the choice of language you use. How you carry yourself into the room. How you give a handshake. Your choice of tone, posture, and what characteristics you're trying to highlight.
A few quick ways to show more confidence are:
Avoid looking at the floor, instead focus on what's in front of you
Stand up straight, slouching can appear unconfident
Sit up straight and comfortably, avoid sliding down in the chair
Relax your shoulders
Keep your hands out of your pockets
Smile - when greeting the interviewer, a smile can easily break awkward tension
Some people who lack confidence take another approach and pretend to be an alter ego. Think like an actor, who is pretending to be someone else to get the part. If you genuinely can't find a way to be confident, or the nerves are taking over, try to focus on the interview as "acting" and once you put on your interview clothes, let that "alter ego" take over. Practice this a few times before your interview, so the day of your mind associates the clothing with the personality you're trying to show.
Pay Attention While Others Are Speaking
Body language is just as important while listening as it is while answering questions.
As you listen to the interviewer, or any one in general, show interest by doing these simple things:
Nod occasionally
Provide affirmative "mhm" or "I see"
Maintain appropriate eye contact
Wait for the interviewer to finish speaking
Avoid interrupting
Paraphrase (reword) what they said back to them
Your facial expression matters!
A new emerging realization for many hiring managers is the difference between older and younger generations. You've likely heard the term "Gen Z" stare by now. While this is not isolated to Gen Z, it is a problem in the work force. It also severely affects your chance of being hired.
What is the "Gen Z stare"? It's when the person being spoken to fails to show any response to someone talking.
No reaction. No acknowledgement. No "mhm". No head nod.
Just a blank, unacknowledging stare.
Why is this bad tho? Simple. Because it shows zero ability to engage.
Imagine you go and tell your friend: "My house just flooded!"
And you friend just stares with a deadpan look. Nothing else.
You'd likely be pretty upset.
For an employer, that is the level of frustration it brings to the workplace. It also increases the likelihood of aggressive behavior from customers, who expect a certain level of engagement or acknowledgement when speaking to an employee.
Facial expressions are a large portion of body language, so even a light smile or head nod can be the difference between being hired and being passed over.
Match Your Words with Your Body Language
One of the most common communication problems occurs when someone's body language contradicts what they are saying.
If you sound excited, but you're looking at the floor, it's pretty hard to tell you're excited.
Conversely, if you're annoyed but are smiling, chances are no one can tell you're annoyed.
This becomes especially important when you're answering interview questions. You can give a great answer, but if your facial expression, tone, or posture is sending the opposite message, the interviewer may walk away with a very different impression than the one you intended.
For example, imagine the interviewer asks why you're interested in the position.
You say, "I'm really excited about the opportunity."
But you say it while slouched in your chair, looking down, and speaking in a flat voice.
Technically, you told them you're excited. Your body language just didn't back you up.
The same thing can happen with questions about difficult situations. You might be explaining how you handled an angry customer, but if you're smiling or laughing while telling the story, the interviewer may wonder whether you actually understood how serious the situation was.
If you're talking about something you're excited about, let your voice and expression show it. If you're describing something serious, let your expression reflect that. If you're telling the interviewer you're confident in your abilities, sit and speak like you believe what you're saying.
Your body language should support your answer, not argue with it.
Body Language in Virtual Interviews
Video interviews require slightly different habits.
Because the interviewer sees only part of you, smaller actions become more noticeable.
During a virtual interview:
Look toward the camera periodically, especially while speaking.
Sit where your upper body remains visible.
Avoid constantly looking at yourself on the screen.
Minimize distractions around you.
Keep unnecessary movements to a minimum.
If you need notes, place them near your camera or on the computer screen rather than looking down repeatedly. This helps maintain a more natural conversation.
The same is true for video interviews, where you record a video of yourself answering questions. Usually these give you more time, and you can re-record them if you mess up. Observe not just what you say, but how you say it with your body language and aim for submitting the one that shows the most confidence.
Final Thoughts
Body language is about communicating professionalism, attentiveness, and respect through your actions as well as your words.
Interviewers expect candidates to be nervous. They understand the stress of the interview. But they are also looking for someone who appears engaged, listens carefully, communicates honestly, and presents themselves professionally.
When you are well prepared, your confidence is more likely to come from your knowledge and experience than from trying to control every movement.
Up Next: The interview may be over, but the hiring process often isn't. In the next article, we'll discuss Following Up After Interviews, including whether thank-you emails still matter, how to write one professionally, and how following up can reinforce the positive impression you've already made.
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