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Confidence / Body Language / Lesson 35
LESSON 35 · BODY LANGUAGE

Body Language in a Job Interview

Thirty-two ways to use body language in a job interview, from the waiting room to the walk out.

Your body speaks as you walk in. Let it say prepared and kind.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Presence (Amy Cuddy), What Every BODY Is Saying (Joe Navarro), The Definitive Book of Body Language (Allan and Barbara Pease), and everyday practice. Pick one tip and try it today.

Photo for the tip: Your body speaks as you walk in
TIP 1

Your body speaks as you walk in

In an interview, the room judges you from the moment you appear. Your walk, posture, smile and handshake tell the interviewer about your confidence before you say a word.

TRY THIS
Plan your entrance before your next interview.
Photo for the tip: Arrive early
TIP 2

Arrive early

A calm arrival helps your body relax. Rushing creates tension.

TRY THIS
Arrive ten minutes early.
Photo for the tip: Be kind to everyone
TIP 3

Be kind to everyone

Greet reception and staff warmly. They may be asked for their impression.

TRY THIS
Be gracious.
Photo for the tip: Wait calmly
TIP 4

Wait calmly

Sit upright, feet flat, hands resting. Avoid scrolling.

TRY THIS
Sit well.
Photo for the tip: Stand to greet
TIP 5

Stand to greet

Stand with a smile and offer your hand. It is respectful.

TRY THIS
Stand.
Photo for the tip: Shake hands firmly
TIP 6

Shake hands firmly

A firm, warm handshake with eye contact starts well.

TRY THIS
Practise.
Photo for the tip: Wait to be invited to sit
TIP 7

Wait to be invited to sit

Follow the interviewer’s cue and sit upright.

TRY THIS
Sit tall.
Photo for the tip: Sit back
TIP 8

Sit back

Sit back, with your back supported. Lean slightly forward to listen.

TRY THIS
Support yourself.
Photo for the tip: Rest your hands
TIP 9

Rest your hands

Rest them in your lap or on the table. Use small gestures.

TRY THIS
Keep them calm.
Photo for the tip: Keep your feet flat
TIP 10

Keep your feet flat

It grounds you and avoids fidgeting.

TRY THIS
Plant.
Photo for the tip: Maintain eye contact
TIP 11

Maintain eye contact

Look at the interviewer while listening and speaking, with natural breaks.

TRY THIS
Look kindly.
Photo for the tip: Nod gently
TIP 12

Nod gently

Show you follow. Do not overdo.

TRY THIS
Nod slowly.
Photo for the tip: Smile naturally
TIP 13

Smile naturally

Smile at the start, at pleasant moments and at the end.

TRY THIS
Smile.
Photo for the tip: Control your voice
TIP 14

Control your voice

Speak slowly and clearly. A calm body supports a calm voice.

TRY THIS
Slow down.
Photo for the tip: Use open gestures
TIP 15

Use open gestures

Open palms and gestures between shoulders and waist look honest.

TRY THIS
Gesture calmly.
Photo for the tip: Mirror lightly
TIP 16

Mirror lightly

Match the interviewer’s pace and energy a little.

TRY THIS
Attune.
Photo for the tip: Avoid fidgeting
TIP 17

Avoid fidgeting

Do not twirl pens or tap feet. Hold a pen still.

TRY THIS
Be still.
Photo for the tip: Avoid crossing arms
TIP 18

Avoid crossing arms

Keep your arms relaxed. Crossing may look defensive.

TRY THIS
Open up.
Photo for the tip: Avoid slouching
TIP 19

Avoid slouching

Sit upright and relaxed. Slouching looks disinterested.

TRY THIS
Sit tall.
Photo for the tip: Avoid touching your face
TIP 20

Avoid touching your face

It shows nerves. Keep hands away.

TRY THIS
Rest.
Photo for the tip: Avoid staring
TIP 21

Avoid staring

Blink and glance away naturally.

TRY THIS
Soften.
Photo for the tip: Handle the panel
TIP 22

Handle the panel

Look at the person asking, then share your gaze across the panel.

TRY THIS
Share looks.
Photo for the tip: Handle video interviews
TIP 23

Handle video interviews

Look at the lens, sit back, keep hands visible and calm.

TRY THIS
Test the camera.
Photo for the tip: Handle phone interviews
TIP 24

Handle phone interviews

Stand if it helps, smile and gesture. Your voice carries your body.

TRY THIS
Smile.
Photo for the tip: Handle tough questions
TIP 25

Handle tough questions

Pause, breathe, glance away briefly, then answer calmly.

TRY THIS
Pause.
Photo for the tip: Handle silence
TIP 26

Handle silence

Sit calmly with a soft face. Silence is normal.

TRY THIS
Stay composed.
Photo for the tip: Handle nerves
TIP 27

Handle nerves

Breathe slowly, press your feet down and relax your shoulders.

TRY THIS
Ground.
Photo for the tip: Handle a stern interviewer
TIP 28

Handle a stern interviewer

Stay calm and warm. Do not mirror sternness.

TRY THIS
Stay kind.
Photo for the tip: Handle a distracted interviewer
TIP 29

Handle a distracted interviewer

Wait patiently and resume when they look up.

TRY THIS
Be patient.
Photo for the tip: Handle a friendly interviewer
TIP 30

Handle a friendly interviewer

Enjoy it but stay professional.

TRY THIS
Stay balanced.
Photo for the tip: End well
TIP 31

End well

Stand, shake hands, thank them and smile. Leave with a calm walk.

TRY THIS
Leave warmly.
Photo for the tip: Prepare your answers
TIP 32

Prepare your answers

Confidence in content frees your body to relax.

TRY THIS
Prepare.
Photo for the tip: Rehearse with a friend
TIP 33

Rehearse with a friend

Practise your body language in a mock interview.

TRY THIS
Rehearse.
Photo for the tip: Record yourself
TIP 34

Record yourself

Watch your posture and gestures on video.

TRY THIS
Record.
Photo for the tip: Dress comfortably
TIP 35

Dress comfortably

Wear clean, comfortable, appropriate clothes.

TRY THIS
Dress well.
Photo for the tip: Sleep and eat
TIP 36

Sleep and eat

A rested, fed body looks calmer.

TRY THIS
Sleep.
Photo for the tip: Reflect afterwards
TIP 37

Reflect afterwards

Note what went well and what to improve.

TRY THIS
Write two lines.
Photo for the tip: Be kind to yourself
TIP 38

Be kind to yourself

Interviews are stressful. Do your best.

TRY THIS
Be gentle.
Photo for the tip: Celebrate your effort
TIP 39

Celebrate your effort

You showed up. Be proud.

TRY THIS
Reward yourself.
Photo for the tip: Use your body to show enthusiasm
TIP 40

Use your body to show enthusiasm

Leaning in slightly, nodding at the right moments and keeping your face lively all show that you want the job. Interviewers notice energy more than perfection.

TRY THIS
Show your interest with your posture and face.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

GREET

“Good morning, thank you for seeing me.”

ANSWER

“Let me give you a clear example.”

PAUSE

“That is a good question, let me think.”

ASK

“What would success look like in this role?”

THANK

“Thank you for your time today.”

CLOSE

“I look forward to hearing from you.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Arrive early and calm
DAY 2
Greet with a handshake
DAY 3
Sit tall
DAY 4
Keep hands visible
DAY 5
Use steady eye contact
DAY 6
Nod and smile
DAY 7
Leave warmly

Further reading

  • Presence (Amy Cuddy)
  • What Every BODY Is Saying (Joe Navarro)
  • The Definitive Book of Body Language (Allan and Barbara Pease)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

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Next lesson: Body Language on a First Date →

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These lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.

More lessons in “Body Language”

Keep going. Small steps every day make a big change.

← Previous: Leave a Warm Last ImpressionNext: Body Language on a First Date →

  1. Your Posture Is Your First Sentence
  2. Stand Tall Without Stiffness
  3. The Open-Shoulder Reset
  4. Walk Into a Room Like You Belong
  5. Where to Put Your Hands
  6. Take Up Your Fair Share of Space
  7. Sit Like You Mean It
  8. The Warm Face Habit
  9. Smile With Your Eyes
  10. What Your Face Says When You Are Nervous
  11. Relax Your Jaw and Your Brow
  12. Look Interested Without Trying Hard
  13. Look Confident on Video Calls
  14. Read a Room by Reading Faces
  15. Open Palms Build Trust
  16. Gesture Between Shoulders and Waist
  17. Stop Fidgeting Without Effort
  18. Stop Touching Your Face
  19. Match Your Gestures to Your Words
  20. Hands in Pockets: Yes or No?
  21. The Power of Staying Still
  22. Crossed Arms Do Not Always Mean No
  23. Spot Comfort and Discomfort
  24. Notice Feet and Direction
  25. Mirror Gently to Build Rapport
  26. Check Words Against Body
  27. Read Before You React
  28. Ask Instead of Assuming
  29. The Ten-Second Entrance
  30. A Handshake That Says Yes
  31. Dress to Feel Like Yourself
  32. Greet First, Smile First
  33. Be Fully Present With One Person
  34. Leave a Warm Last Impression
  35. Body Language in a Job Interview
  36. Body Language on a First Date
  37. Body Language on Camera
  38. Body Language in Groups
  39. Body Language When Giving Bad News
  40. Your Daily Presence Practice
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