20 Body Language Dos and Don’ts in Interviews

In the high-stakes world of job interviews, your words alone won’t secure the position. According to research by Albert Mehrabian, 55% of communication is body language, 38% is tone of voice, and only 7% is the actual words spoken. This means that before you even finish introducing yourself, your posture, handshake, and facial expressions have already made a lasting impression.

In fact, a CareerBuilder survey found that 33% of hiring managers know within the first 90 seconds of an interview whether they will hire a candidate—primarily based on non-verbal cues. These statistics highlight why mastering body language is crucial for professional success.

To help you cross this unspoken language, here are 20 essential dos and don’ts that can significantly impact your interview outcomes.

10 Body Language Dos in Interviews

1. Maintain an Upright and Confident Posture

Your posture speaks volumes about your confidence. Sitting up straight with squared shoulders exudes self-assurance, while a slight forward lean signals attentiveness. Slouching, on the other hand, can make you appear disengaged or uninterested.

2. Offer a Firm Handshake

A handshake is your first physical interaction with the interviewer, setting the tone for the conversation. A firm but not overpowering handshake conveys confidence and enthusiasm. Avoid a limp handshake, which may signal nervousness or a lack of self-assurance.

3. Make Purposeful Eye Contact

Maintaining eye contact approximately 50% of the time when speaking and 70% when listening builds trust and demonstrates active engagement. However, prolonged staring can be intimidating, while excessive avoidance may indicate insecurity or dishonesty.

4. Smile Naturally and Appropriately

A genuine smile can make you appear more approachable and likable, fostering a positive connection with the interviewer. Studies have shown that smiling can increase perceptions of confidence and competence.

5. Use Subtle and Purposeful Hand Gestures

Controlled hand gestures can reinforce your points and make your speech more engaging. According to research from Psychological Science, speakers who use hand gestures are perceived as more persuasive and confident than those who keep their hands still.

6. Mirror the Interviewer’s Body Language

Subtle mirroring of the interviewer’s posture and gestures can establish rapport and create a sense of connection. However, avoid obvious imitation, which may come across as unnatural or forced.

7. Nod Occasionally to Show Engagement

A slight nod acknowledges the interviewer’s statements and demonstrates that you are actively listening. Be mindful not to overdo it, as excessive nodding may appear insincere.

8. Keep Your Feet Grounded

Sitting with both feet firmly on the ground promotes stability and control. Constantly shifting your legs or tapping your feet can signal anxiety and distract from your message.

9. Lean In Slightly During Key Moments

Leaning in subtly when discussing important points shows enthusiasm and engagement. This non-verbal cue can emphasize your interest in the role and the discussion.

10. Breathe Deeply and Maintain Composure

Taking slow, deep breaths before and during the interview helps manage nerves and ensures a relaxed yet professional demeanor. Controlled breathing prevents visible signs of anxiety, such as fidgeting or excessive blinking.

10 Body Language Don’ts in Interviews

1. Avoid Slouching or Hunching Over

A poor posture can make you appear disinterested or lacking confidence. Employers seek candidates who project authority and enthusiasm, both of which are reflected in an upright posture.

2. Don’t Cross Your Arms

Crossing your arms can create a psychological barrier, making you appear defensive or closed-off. Instead, keep your arms relaxed at your sides or use natural hand movements to express openness.

3. Stop Fidgeting and Unnecessary Movements

Excessive movements, such as playing with your hair, tapping your fingers, or adjusting your clothing, can indicate nervousness and distract from your responses. Keep movements purposeful and controlled.

4. Don’t Avoid Eye Contact Completely

Looking away too often or staring at the floor can make you appear dishonest or unsure of yourself. Maintaining appropriate eye contact conveys confidence and sincerity.

5. Avoid Overusing Hand Gestures

While hand gestures can enhance communication, overuse can be distracting and take focus away from your words. Balance is key.

6. Never Check Your Watch or Phone

Checking the time or glancing at your phone signals disinterest and lack of respect for the interviewer. Keep your focus entirely on the conversation.

7. Don’t Sit Too Stiffly

Being overly rigid can make you seem uncomfortable and unnatural. Relax into your seat while maintaining a professional posture.

8. Avoid Touching Your Face

Frequent face-touching, such as rubbing your nose or covering your mouth, can be perceived as a sign of nervousness or dishonesty. Keeping your hands away from your face helps project confidence.

9. Refrain from Excessive Nodding

Constant nodding may give the impression that you are trying too hard to agree rather than genuinely engaging in the conversation. Instead, nod naturally and at appropriate moments.

10. Don’t Invade Personal Space

Respecting personal space is crucial. Leaning in too much or sitting too close can make the interviewer uncomfortable. Maintain a professional yet approachable distance.

The Science Behind Body Language in Interviews

A Harvard Business School study found that candidates who adopt “power poses” before an interview feel more confident and perform better. This aligns with the notion that body language not only influences how others perceive us but also shapes our own mindset.

Furthermore, a Yale University study suggests that hiring managers subconsciously form first impressions within 7 seconds of meeting a candidate. These impressions are heavily influenced by body language rather than spoken words.

Expert Insights and Modern Trends in Interview Body Language

With the rise of remote interviews, body language remains just as critical. Experts recommend:

• Maintaining eye contact by looking at the camera, not the screen.
• Keeping hand movements minimal to prevent lag-related distortions.
• Using subtle facial expressions to maintain engagement.

Body language expert Amy Cuddy highlights that open, expansive body language makes candidates appear more confident, while closed-off postures reduce perceived competence.

Mastering Your Body Language for Career Success

Improving body language is a skill that can be refined over time. To enhance your non-verbal communication:

• Record and analyze mock interviews.
• Practice in front of a mirror.
• Seek feedback from mentors or peers.
• Be aware of cultural differences in non-verbal communication.

By mastering these body language strategies, you can create a strong first impression and significantly increase your chances of interview success.

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