Can my body language influence whether I’m hired?

Albert Mehrabian’s Communication Model suggests that 7% of our communication to others takes place through the words we use, 38% through our tone of voice, and 55% of communication takes place through our body language. 

Most people are familiar with the phrase “actions speak louder than words,” but this saying is especially true in a job interview. When hiring managers meet with candidates, either in person or via video call, they’re looking for behavioral cues that reveal the candidate’s personality, attitude, and overall fit for the role. 

Can my body language influence whether I’m hired?

In April 2025, career.io asked 1,000 job seekers and hiring managers whether a candidate had ever been rejected after a job interview based solely on non-verbal behavior, regardless of their technical skills. The results? One in three (32.4%) respondents stated they had either been rejected themselves or had rejected a candidate due to body language. 

The findings highlight just how much of an interview takes place beyond the discussion of skills and accomplishments. Your posture, facial expressions, and gestures can influence how confident and trustworthy you appear as a candidate. While your experience and qualifications may get you in the door, your non-verbal communication can quietly shape an employer’s gut instinct about whether you’re the right fit for a role.

What is the definition of non-verbal communication? 

“The gestures, movements, and mannerisms by which a person or animal communicates with others.” — Merriam Webster Dictionary

Body language strategies for success in interviews 

So, how can you make sure your body language is working for — and not against — you in an interview? We enlisted the help of Amanda Augustine, a Certified Professional Career Coach (CPCC) and our in-house career expert, to share insights into the different aspects of body language that support more positive communication in interviews.

1. Let your hands do the talking

Interviews can be filled with storytelling, whether you’re sharing past experiences or explaining how you’d handle hypothetical situations. Research shows that job seekers who use hand gestures during these conversations are perceived as more trustworthy and tend to engage better with their interviewers, which may lead to improved performance in interviews.

So, why do hand gestures boost engagement? Humans have used handshakes as a way to communicate non-threatening intentions as far back as 5th-century Greece. Extending one's palm and shaking hands has historically been seen as a sign of both vulnerability and confidence. According to Van Edwards, although the meaning of a handshake has evolved over time, we still subconsciously associate visible hands with a sense of trust. In job interviews, certain postures like placing your hands in your pockets, behind your back, or folded tightly in your lap can signal discomfort, defensiveness, or a lack of confidence. In contrast, using open, expressive gestures – or even a simple wave at the beginning of a video call – can convey honesty, enthusiasm, and engagement.

2. The macro impact of microexpressions

Most candidates know that hiring managers pay close attention to their reactions during job interviews. This awareness alone can cause interviewees to over-manage their emotions in an attempt to remain “professional.” But even the most minor facial reactions can reveal anxiety or uncertainty and potentially raise red flags.

These subtle reactions are known as microexpressions, a term coined by clinical psychologist Dr. Paul Ekman. Microexpressions are brief, involuntary displays of emotion that occur in as little as 0.04 seconds and are recognized universally across cultures. 

Highly intuitive interviewers are adept at reading body language and can often pick up on these cues, even unconsciously. While these expressions are rarely intentional, they can influence how your interview responses are received. 

Example: A flash of fear when asked about a gap in employment

If you’re asked to explain a gap in your work history, you might flash a brief moment of fear by tightening your lips, raising your eyebrows, or widening your eyes, even before delivering a calm, confident response. That single moment could leave the interviewer with a subtle sense of doubt or hesitation.. 

So, what can you do about microexpressions? 

The goal isn’t to suppress them completely; that’s nearly impossible. Instead, focus your interview preparation: 

• Anticipate emotional triggers. Think ahead to questions that might make you feel uneasy, such as salary expectations or reasons for leaving a job.

• Rehearse your responses. Practice answering difficult questions out loud. The more confident you feel, the fewer unintentional reactions are likely to slip through.

• Practice “active calm.” Stay present and focused. Rather than trying to mask your expressions, aim to maintain open, relaxed body language and show engagement through eye contact and nodding.

3. Hired at first sight: Eye contact in interviews

Because vision is our dominant sense, eye contact is one of the most impactful forms of non-verbal communication. In fact, surveys have found that a lack of eye contact is one of the most off-putting behaviors in job interviews. 

Why? Our gaze can communicate a spectrum of emotions, from trust and interest to discomfort and even hostility. Eye contact helps regulate the flow of conversation and gauge the other person’s interest and response. In fact, one study spanning 58 countries found that gaze aversion was the non-verbal behavior most strongly associated with deception. 

That said, effective eye contact isn’t about locking eyes with your interviewer throughout the entire interview. Holding a steady, natural gaze while answering questions shows confidence and engagement, while staring too intensely can come off as aggressive or unnerving. 

In fact, research from communication experts at Quantified Communications found that adults typically maintain eye contact 30-60% of the time during conversations. However, when they increase eye contact to 60-70%, they tend to build stronger connections. 

In job interviews, the key is balance: 

• When speaking, make regular eye contact to show sincerity and conviction. 

• When listening, maintain soft eye contact to show attentiveness, but allow natural breaks. 

4. The unspoken language of distance

Have you ever felt uncomfortable when someone stood too close to you while talking and invaded your space? This idea is rooted in a concept known as proxemics, coined by anthropologist Edward Hall, who identified four major “space zones” that govern how we interact with others. For instance, we typically stand 18 inches to 4 feet away from friends or family when speaking with them (the “personal” zone), but we naturally keep a distance of 4 to 10 feet when speaking with colleagues or strangers (the “social zone”).

In in-person interviews, this distance is usually managed by default, as interviewer and candidate are seated across a table, comfortably within the ‘social’ zone. But in video interviews, that boundary often gets unintentionally crossed. Sitting too close to your laptop, or holding your phone inches from your face can feel overly intimate for the interviewer. To avoid this, position your camera 1.5 to 3 feet away from you. This replicates a more natural, professional distance and helps maintain visual balance and comfort on screen. 

5. Posture speaks louder than words

Whether you’re sitting across a table or appearing on-screen, your posture plays a critical role in how confident, competent, and engaged you appear. 

Former FBI counterintelligence officer and non-verbal communication expert Joe Nevarro explains that posture is often unconsciously interpreted as a reflection of a candidate’s interest, energy, and emotional readiness. 

In fact, research shows that our posture doesn’t just shape how others perceive us; it can also influence how we think and feel. One study found that open, upright postures improve cognitive performance and emotional regulation. In contrast, slouched or closed body positions can actually alter our own brain processing and negatively impact how we communicate.

Even without facial expressions, posture alone can signal pride, anxiety, or sadness. In interviews, that means slouching or crossing your arms could unintentionally signal disinterest or lack of preparation. Meanwhile, sitting up straight with an open posture reinforces professionalism and credibility.

Refining your presence to improve your interviews

If an interview didn’t go the way you hoped, it’s natural to focus on what you said. But what you communicated through your body language may have mattered just as much. Non-verbal cues like posture, facial expressions, and eye contact can shape the way your answers are received, often without you realizing it. Working with a career coach can help. They can offer objective feedback, help you identify patterns, and teach you practical strategies to communicate more confidently and consistently, both verbally and non-verbally.

Methodology

This survey was commissioned by career.io and conducted using Pollfish in April 2025. Overall, 1,000 workers aged 18+ in full-time work completed the survey.