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Mastering body language in job interviews
Published MARCH 2025
The impacts nonverbal cues have on job interviews
In today’s competitive job market, a strong resume, portfolio and references aren’t always enough to stand out from the crowd. In fact, before the first question is asked, the interviewer may begin building a perception of you based on your body language.
According to body language researcher Albert Mehrabian, 55% of communication is nonverbal, while 38% is verbal and 7% is from word only. This means a person’s nonverbal cues, such as their facial expressions, posture, eye contact and hand gestures, leave a lasting impact on interviewers.
First impressions, the initial opinions people form when they meet someone for the first time, are typically made within the first seven seconds of meeting someone. Nonverbal cues play a crucial role in forming these opinions.
When interviewing in a competitive job market, it is important to understand the impact your nonverbal communication has on the outcome. Continue reading to learn more about the importance of body language in interviews, the dos and don’ts during an interview and how to prepare effectively to leave a lasting positive impression.
55% of communication is nonverbal
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What is body language?
Body language is the process of communicating nonverbally through conscious and unconscious gestures. There are five different types of body language: facial expressions, eye gaze, gestures, posture and body movements.
Body language can work in tandem with your verbal communication, emphasizing a point you are trying to make, showing excitement or passion about a topic and demonstrating your confidence as a candidate.
Why is body language important in job interviews?
When meeting a potential employer for the first time, it is important to communicate your qualifications for the position and body language can help project that experience. An employer often decides whether to hire a person or not in the first few minutes of the interview. Nonverbal cues play a crucial role in that decision. Nonverbal cues, such as foot tapping, avoiding eye contact and a hunched posture, can negatively impact your chances of getting a second interview despite how qualified you are on paper for the position.
The dos and don’ts of body language in interviews
positive body language
Using positive body language during an interview can significantly enhance how you are perceived by potential employers. Practice in front of a mirror at home prior to the interview to ensure your body language matches the key messages you want to convey. Here are a few tips to help you project confidence, interest and professionalism:
Maintain eye contact with the interviewer to show you are paying attention, actively participating in the conversation and want to learn more about the opportunity.
Lean slightly forward to show interest and engagement in the conversation. Doing this may also highlight your expertise as a subject matter expert.
Smile and relax your body. While an interview can be nerve wrecking, smiling and relaxing your body will show confidence and make you feel more comfortable.
Sit up straight with your shoulders back to convey you are engaged in the conversation and are serious about the opportunity.
Give a firm handshake to communicate confidence, strength and professionalism.
Mirror the interviewer. We are naturally drawn to people we can relate to. Being aware of the nonverbal cues the interviewer is sending can help you adjust to build a stronger connection.
negative body language
Certain body language habits can unintentionally send negative signals during an interview. Being aware of these behaviors and avoiding them can help you leave a better impression. Here are a few common mistakes to avoid:
Fidgeting is a distraction during an interview and may cause employers to miss important points you are trying to make. If you notice you are fidgeting during an interview, take a deep breath and focus on the conversation at hand.
Nail biting is a sign of tension or anxiety and can quickly derail an interview. If you are prone to nail biting when you are nervous, place your hands together or keep them on the arm rests of your chair to prevent you from biting your nails.
Crossed arms and legs can be seen as a defensive gesture and communicate you aren’t open to collaboration. Be sure to keep both feet flat on the floor during the interview. If you catch yourself crossing your arms, simply uncross and place them to the side. Then, slightly lean into the conversation to communicate you are a team player.
Excessive hand gestures like pointing your finger, touching your face and dramatically moving your hands can indicate aggression, nervousness, anxiety and impatience during an interview. If you are prone to using these gestures to emphasize a point during a conversation, consider using inflection in your voice instead.
Remember, the most important thing in an interview is to be authentic, honest and not afraid to communicate your accomplishments both with verbal and nonverbal cues.
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