How to Use Body Language in Interviews and Networking

Your non-verbal signals establish credibility before you finish your opening sentence. Even when your answers are well prepared, slouching, erratic eye contact, or nervous fidgeting can undermine the substance of what you say. Here's how to control what your body communicates in interviews and networking conversations.

Set your posture before you speak

Sit on the front half of your chair with your back straight and off the backrest. This naturally pulls your shoulders back, expands your chest, and prevents you from sinking into a casual slump. Plant both feet flat on the floor: crossing your legs causes you to shift weight repeatedly, which creates distracting movement on camera and conveys restlessness in person. Keep your shoulders relaxed: stress pulls them up toward your ears, so take a slow breath and let your shoulders drop before you begin speaking.

Where to look during video calls and in-person meetings

In video interviews, look directly at the camera lens. Looking down at the interviewer's face on your monitor gives the impression that you are looking at your lap. Position your meeting window right below your webcam, or place a small sticky note next to the camera lens to remind you where to direct your gaze when speaking.

In person, use the triangle method: rotate your gaze naturally between the person's left eye, right eye, and the bridge of their nose every few seconds. Break contact briefly to think by looking to the side, never straight down. When listening, nod deliberately: a slow, deliberate nod confirms you are processing their question without interrupting their train of thought.

What to do with your hands

Restless hands reveal nervous energy. Keep your hands visible rather than hiding them under the desk or tucking them into pockets. Anchor your hands on the table: rest your forearms lightly on the desk with your palms open or fingers loosely tented. This keeps you grounded and stops you from clicking pens, adjusting your collar, or touching your face.

Use gestures to punctuate key ideas. When describing two distinct projects or choices, use one hand to represent the first option and the other hand for the second. Keep movements within the frame of your torso. Avoid self-soothing habits like rubbing the back of your neck, wringing your fingers, or tapping your knuckles. If you feel the urge to fidget, gently press your fingertips together on the table surface.

Match the interviewer without copying them

Mirroring creates rapport, but copying someone's exact movements looks calculated. Focus on matching energy and tempo rather than physical choreography. If the hiring manager speaks slowly and deliberately, pause before answering instead of rushing in with rapid-fire responses. If the interviewer leans back comfortably with a relaxed tone, loosen your posture slightly. If they maintain a formal, upright posture with concise questions, stay direct and businesslike.

Body language breaks down when your mind is scrambling for words. When you know your talking points by heart, you free up mental bandwidth to monitor your physical habits. Record yourself answering on camera to spot fidgeting, adjust your posture, and ensure your delivery matches your qualifications.