Body Language in an Interview: What Actually Matters (and What's a Myth)

The short answer: good interview body language is mostly about looking engaged and comfortable: sit upright and lean slightly forward, keep natural eye contact, let your hands rest or gesture naturally, smile when it fits, and avoid fidgeting. It matters most in the first impression and in whether you seem interested. But it doesn’t replace the content of your answers: the popular claim that “93% of communication is nonverbal” is a misreading of research about how people convey feelings, not information. Below is what to do with your posture, eyes, hands and face, what research says about the handshake, how to adapt it on video, and how to handle nerves.

The “93% is nonverbal” myth

You’ll often read that words carry only 7% of a message, tone 38% and body language 55%. That comes from experiments by psychologist Albert Mehrabian, and he has said plainly that it doesn’t apply to most communication: “Unless a communicator is talking about their feelings or attitudes, these equations are not applicable.”

In an interview, what you say matters most. Body language supports it, or distracts from it.

Posture

• Sit upright, with your back against or near the chair back, and lean slightly forward when listening or making a point.
• Keep your shoulders relaxed and your feet on the floor.
• Avoid slouching, leaning far back, or crossing your arms tightly, which can read as disinterest or defensiveness.

Eye contact

• Look at the interviewer while you’re listening and for much of the time while you speak, without staring.
• It’s normal to look away briefly while thinking.
• In panel interviews, look mainly at the person who asked the question, then include the others as you continue.

On video, look at the camera when you want to make “eye contact.” See our guide to eye contact in video interviews.

Hands and gestures

• Rest your hands on the table or in your lap.
• Use natural gestures to emphasize points; open palms tend to look more open than pointing.
• Avoid fidgeting: clicking pens, touching your face or hair, tapping.

Facial expression

• Smile when you greet the interviewer and when it fits the conversation.
• Nod occasionally to show you’re listening.
• Let your face match what you’re saying: it’s fine to look serious when talking about a difficult situation.

The handshake

Not every culture or workplace shakes hands, and some people prefer not to; follow the interviewer’s lead. Where it’s expected, it does matter. In a 2008 study published in the Journal of Applied Psychology, Stewart and colleagues found that the quality of candidates’ handshakes in mock interviews was related to interviewers’ hiring recommendations. A good handshake is firm (not crushing), brief, with eye contact and a smile.

Video interviews

• Frame yourself from the chest up, with the camera at eye level.
• Look at the camera when speaking, at least at key moments.
• Sit still and upright; movement looks exaggerated on camera.
• Keep gestures within the frame and a little slower than in person.
• Nod and smile while listening, since small sounds can be lost on video.

More in our guide to video interview practice.

Body language mistakes to avoid

• Checking your phone or watch
• Crossing your arms for the whole interview
• Avoiding eye contact entirely, or staring
• Constant fidgeting, foot tapping or swiveling in the chair
• Looking at the door or the clock
• Interrupting with your body: leaning in to speak before the interviewer finishes

When nerves show

Some nervousness is normal, and interviewers expect it. A few things help:

• Breathe slowly before you go in, with a longer exhale than inhale.
• Arrive early so you’re not rushed.
• Hold something purposeful, such as a notebook and pen, rather than fidgeting.
• Slow down your speech. See our guide to speaking pace.
• If you freeze, pause and say “Let me think for a moment.” See freezing in an interview.

The best fix for nervous body language is preparation: when you’re confident in your answers, your body follows.

Frequently asked questions

Sources

• Albert Mehrabian, Silent Messages (the author’s own page on the 7%-38%-55% findings and their limits). Read on 1 October 2026.
• Stewart, G. L., Dustin, S. L., Barrick, M. R., & Darnold, T. C. (2008). Exploring the handshake in employment interviews. Journal of Applied Psychology, 93(5), 1139–1146.