It’s not what you say, it’s how you say it - is this the hidden cardinal rule of interviews?

Mastery of body language - and understanding what you should and shouldn’t say through it - has long been touted as the secret weapon of job interviews.

Everyone’s heard the claim that “90% of all communication is non-verbal.” While that statistic isn’t entirely accurate, the underlying truth remains: in moments of high emotion, your body language often speaks louder than your words.

What is “body language”?
“Body language is the use of physical behaviour, expressions, and mannerisms to communicate non-verbally, often done instinctively rather than consciously.”
Think about everything you do when you’re not talking:
How you sit. How you stand. Your posture, eye contact, when and why you smile, how you use your hands, the speed and volume of your speech, your facial expressions, tone of voice, sense of personal space, and even fidgeting or fiddling with your collar.

The list goes on - and all of it communicates something.

According to HelpGuide, there are seven types of non-verbal communication. Verywell Mind says there are nine. Regardless of the number, one thing is clear: you’re saying far more than just the words that come out of your mouth.

Your body tells a story.

Body language acts like a compass, pointing toward what you really mean. From the second you step into a room — or onto a video call — your gestures, eye contact, and overall presence begin communicating your attitude and intent.

Awareness of these cues gives essential context to spoken words and provides a deeper understanding of emotion and engagement during an interview.

For the interviewee: your helping hand
By consciously applying body language techniques - some subtle, some overt - you can elevate your interview performance and project confidence, engagement, and composure.

For instance, posture matters. Research shows that sitting with folded arms can make you appear defensive, while facing toward a door or window may signal you’d rather escape.
Awareness is power: simply avoiding these negative cues can make a noticeable difference in how you’re perceived.

For the interviewer: your helping hand
Body language isn’t just for candidates - interviewers also benefit from using it consciously.

Consider tone of voice. What a leader sees as authoritative and commanding may come across as domineering or unapproachable to candidates.
Neither side wants to seem aloof, disinterested, nervous, or rude. Awareness of positive, open, and context-driven non-verbal communication helps ensure the experience is rewarding for both parties.

The dos and don’ts of interview body language
DO – Practice.
Without practice, you risk being a “leaking ship” of nerves, undoing all your verbal preparation. Do mock interviews, record yourself, and ask honestly: Would I hire me?

DON’T – Go overboard.
Too much gesturing can distract, and maintaining eye contact for more than four seconds can feel uncomfortable or even intimidating.

DO – Develop emotional awareness.
Non-verbal cues are emotionally driven. Cultivate self-awareness to better understand your triggers and to read the emotions of others more accurately.

DON’T – Zone out during virtual interviews.
Online interviews still allow for strong body language. Avoid looking away from the screen too often or appearing disengaged.

The bottom line
Mastering body language requires self-awareness and deliberate practice. It’s central to telling the right story about who you are, why you’re good at what you do, and the confidence you bring to your craft.

Don’t overthink it - instead, treat these principles as flexible guidelines. Learn them, adapt them, and use them naturally to suit the flow of every interview.