Body language doesn't determine whether you get the job — your answers do. But poor body language can undermine good answers by sending signals of anxiety, disinterest, or discomfort that the interviewer picks up subconsciously. The goal isn't to perform confidence artificially; it's to stop your physical behaviour working against you.
Why body language matters in an interview
Interviewers form initial impressions quickly. The first few minutes — before you've answered a single substantive question — shape a baseline perception that the rest of the interview either confirms or challenges. Candidates who walk in with closed, nervous body language start at a disadvantage. Candidates who present as open, engaged, and at ease start with a positive impression to build on.
More specifically: body language signals whether you can be trusted, whether you're confident in what you're saying, and whether you're actually interested in being there. All three matter.
Eye contact: the right amount
The right amount of eye contact signals confidence and engagement. Too little looks evasive or uncomfortable. Too much becomes intense and unnatural.
In-person: Make eye contact while the interviewer is talking and while you're answering. It's natural to glance away briefly while thinking — that's human. What you want to avoid is looking consistently down at the table or to the side throughout your answer, which looks like discomfort with what you're saying.
Panel interviews: Start your answer by looking at the person who asked the question, then naturally include others during the answer. Don't lock onto one person — that feels exclusive and can alienate the others who are also evaluating you.
Video interviews: Look at the camera, not the screen. This is the most common mistake in video interviews. When you look at the interviewer's face on your screen, you appear to be looking slightly downward on their end. Looking at the camera lens creates the illusion of direct eye contact. Put a small sticky note or arrow near your camera lens as a reminder.
Posture and presence
Sit up, but not rigidly. Leaning back too far reads as overconfident or disengaged. Hunching forward reads as anxious. Aim for upright but natural — as you'd sit if you were having a professional conversation you felt comfortable in.
Don't fold your arms. It's a classic closed posture signal that most people recognise consciously. Even if it's comfortable for you, it reduces the warmth and openness you project.
Lean in slightly. A subtle forward lean during answers signals engagement and interest. It's not a technique — it happens naturally when you're invested in what you're saying. If you notice you're leaning back a lot, it's often a signal that you're mentally checking out.
Nod while listening. Active listening signals are underrated. Small nods while the interviewer speaks show that you're following and engaged. This is particularly important in video interviews where the sense of shared physical space is removed.
What to do with your hands
This question troubles more people than almost any other aspect of interviews. The answer is: put them somewhere neutral and don't actively manage them during your answer.
Resting position: On the table in front of you, loosely clasped or flat. Not in your lap (hard to see and slightly closed), not under the table (looks like you're hiding something), not in your pockets (too casual).
Gestures: Natural hand movement while speaking is positive — it signals enthusiasm and makes your speech more dynamic. What to avoid: repetitive self-touching (hair, face, neck), fidgeting with objects (pen clicking, phone), and excessive movement that distracts from what you're saying.
If you have a nervous tick: Hold something static — a notebook or the edge of the table — to give your hands an anchor. Don't try to forcibly suppress the movement; it usually makes it worse.
Video interview body language
Video interviews have unique body language considerations that in-person interviews don't.
Camera height and angle. Position your camera at eye level or very slightly above. A camera aimed up at you from below is unflattering and creates an uncomfortable dynamic. Prop your laptop on books if needed.
Frame yourself well. Your face and upper chest should fill most of the frame. Too far away and you look remote; too close and it's uncomfortable. Test your framing before the call.
Lighting from the front. Light should come from in front of you (window or lamp facing you). Light from behind creates silhouette. Light from the side creates unflattering shadows.
Don't multitask. Looking off-screen periodically is visible. Close extra tabs, put your phone face-down, and give the interview your full attention.