Interview body language: what to do (and never do)

Research suggests that a significant portion of communication is non-verbal. In an interview, your body language is constantly sending signals — make sure they're the right ones.

Posture

Do: Sit upright but not rigidly. Lean slightly forward to signal engagement. Keep your feet flat on the floor.

Don't: Slouch (signals disinterest), cross your arms (signals defensiveness), lean back with legs crossed (signals overconfidence or detachment).

Eye contact

Maintain natural eye contact — roughly 60–70% of the time when they're speaking, slightly less when you're answering. Looking away briefly to think is natural. Staring without blinking is unsettling.

In a panel interview, address your answer to the person who asked, then make eye contact with others as you speak.

The handshake

A firm, confident handshake (not crushing) with one or two pumps is still the standard in professional settings. Match the energy of the person you're meeting.

Avoid the limp handshake (signals weakness) and the bone-crusher (signals aggression).

Facial expressions

Smile naturally — especially at the beginning and end. Nodding while listening shows engagement. Frowning or looking blank while listening signals disinterest.

Micro-expressions — brief flashes of emotion that last a fraction of a second — are hard to control. The best way to manage them is genuine preparation: if you're actually confident and enthusiastic, your face will show it.

Nervous habits to eliminate

Touching your face or hair
Fidgeting with a pen or ring
Bouncing your leg
Looking at the clock or your phone

For video interviews

Camera at eye level (not looking up at you). Look at the camera when speaking, not the screen. Sit with natural light on your face. Clean, professional background.