Body Language in Virtual Interviews: Non-Verbal Communication Tips for Remote Hiring

Introduction:
As remote work becomes increasingly common, virtual interviews have become a standard part of the hiring process. While the interview questions and format may remain similar to in-person meetings, the way you communicate non-verbally through a screen requires a different approach. In a video call, subtle body language cues can easily be missed or misinterpreted due to technology and framing. Yet, those non-verbal signals — your eye contact, posture, facial expressions, and gestures — are just as crucial in forming a good impression. In this guide, we’ll explore why non-verbal communication matters so much in virtual settings and provide expert tips on how to optimize your body language for remote interviews. From camera setup and eye contact to hand gestures and posture, you’ll learn how to convey confidence and professionalism through the lens, helping you make a powerful impression even from afar.

Why Non-Verbal Communication Matters in Virtual Settings

Communication isn’t just about the words you say; in fact, a well-known study by Albert Mehrabian suggests that a majority of communication is non-verbal (body language and tone) when conveying feelings and attitudes. In virtual interviews, you might think the emphasis shifts more to words since you’re essentially a talking head on screen. However, non-verbal cues are still critical — possibly even more so, because the interviewer has fewer overall cues to go on compared to an in-person meeting.

Trust and Likeability: Non-verbal cues heavily influence first impressions. A warm smile, a confident posture, and appropriate eye contact can make you appear more trustworthy and personable. In a virtual interview, where rapport is harder to build, these cues help bridge the gap. Research in psychology shows that people tend to form impressions within seconds based on body language and appearance. In a Zoom interview, those first few seconds seeing you on camera (even before you speak) are setting a tone.
Clarity of Message: Miscommunication can happen if your verbal and non-verbal messages don't align. For example, if you say "I'm very interested in this role" but your tone is flat and your eyes are drifting off screen, the interviewer may doubt your sincerity. In remote settings, we lose some body language (like full handshakes or walking style), so the remaining cues like facial expression and tone carry more weight in supporting your spoken words.
Overcoming the Digital Barrier: Video calls can sometimes dampen the energy of an interaction. There’s often a slight lag or a sense of distance. Your body language needs to compensate a bit for this. Slightly more pronounced nods or smiles, for instance, can reassure the speaker that you're engaged (since they might not catch every subtle cue through the webcam). A career coach quoted in LinkedIn News noted that “you almost have to dial up your animation by 10-15% on video so that it feels normal to the person watching” – otherwise you risk coming across as passive or disinterested on their end.
Mitigating the Lack of Physical Presence: In person, your mere presence in the room adds to the communication — how you sit, how you walk in, even how you use the space. Virtually, you're often seen from mid-torso up, in a box. That means every visible cue is amplified. If your posture is slouched, it dominates that little box and may signal low confidence or fatigue. If you’re fidgeting with your hands near your face, it’s highly noticeable and can be distracting. Thus, being intentional about body language ensures the limited view the interviewer has of you is a positive one.

In essence, non-verbal communication in virtual interviews matters because it can either reinforce or undermine your words. Mastering these cues helps you convey enthusiasm, confidence, and attentiveness — qualities every employer looks for — even when you’re not in the same physical room.

The Technical Setup That Sets You Up for Success

Before diving into specific body language moves, it’s important to set the stage — literally. Your camera setup, lighting, and background form the context in which your body language is interpreted. A poor technical setup can sabotage even the best non-verbal communication. Here’s how to get it right:

Optimal Camera Positioning

Think of your webcam as the interviewer’s eyes. How you place it determines how they see you.

Eye-Level Camera: Position your camera at eye level, or slightly above. This angle mimics an in-person eye contact perspective and is generally the most flattering and engaging view. If your laptop camera is too low (making the lens “look up” at you), it can accentuate your chin and nostrils — not ideal! Use a stack of books or a laptop stand to raise the camera to roughly your eye height.
Framing: Aim to have your head and the top of your shoulders visible, similar to a portrait photo. Too close, and your face might dominate the screen uncomfortably; too far, and you appear small and distant (plus your facial expressions become harder to read). A good rule is to have a little space above your head in the frame and your shoulders showing. This mid-torso framing also lets you use some hand gestures within view, which can be helpful (more on that later).
Stable and Steady: Ensure your camera is stable. If using a phone or external webcam, secure it to avoid wobbling. A shaky camera is distracting and can make it hard for the interviewer to focus on what you’re saying.
Direct Angle, Not Profile: Face the camera directly. An angle where you’re partly in profile might come off as if you’re not fully engaged or are “looking away.” It’s okay to have a slight tilt if it’s more flattering, but generally, the interviewer should see your full face straight on — it’s more personable and open.

Lighting Considerations

Good lighting makes you look more professional and ensures your facial expressions are visible (a key part of your non-verbal communication).

Face the Light: The best setup is to have light coming toward your face, not from behind. If you sit with a bright window or lamp behind you, you’ll become a silhouette (backlighting causes your face to be in shadow). Instead, face a window or have a lamp behind the camera shining on you. Natural daylight is great, but if interviewing in the evening or a windowless space, use a couple of lamps. Place them at roughly 45-degree angles in front of you for balanced light.
Avoid Harsh Shadows: Overhead lighting alone (like just the ceiling light) can cast unflattering shadows (hello raccoon eyes). Supplement with light at face level if possible. There are affordable ring lights or LED panels popular with YouTubers that can create a nice even glow. If you wear glasses, be mindful of glare from ring lights; you might position it a bit to the side or dim it to avoid reflections.
Test Your Video Feed: Turn on your camera in your meeting app beforehand to see how you look. Is your face clear and well-lit? Adjust until the video looks bright and professional. Recruiters on Glassdoor note that a well-lit face helps them connect with the candidate more easily, as it’s akin to good eye contact in person because they can see your eyes and expressions clearly.
Consistent Lighting: If you’re doing an interview during the day, consider potential changes (like the sun shifting or clouds). Closing blinds and relying on fixed lighting can prevent sudden brightness changes mid-interview. You don’t want to suddenly be washed out or in the dark.

Background Selection

Your environment behind you can either support your professional image or detract from it.

Keep It Clean and Uncluttered: A plain wall or a tidy, neutral background is best. Busy or messy backgrounds can distract the interviewer’s eyes (and attention) away from you. They might also accidentally give off a less professional vibe (e.g., laundry piles or random posters aren’t the impression you want to make). A bookshelf with some well-organized books or a simple plant can work — it gives a bit of depth but remains professional.
Avoid Virtual Backgrounds (if possible): Virtual backgrounds can glitch, causing parts of your head or hands to disappear. Unless it’s a very professional corporate backdrop or you have no other choice (like your setting is really unsuitable), a real background is typically better for interviews. If you do use a virtual one, choose something subtle and formal (like a blurred office scene) and test for weird visual artifacts.
Lighting the Background: While lighting should focus on you, a little light on the background can prevent you from blending into it and add a pleasing contrast. This is more of a nice-to-have; the priority is that you’re clearly visible.
Noise and Distractions: It’s not just visual background — consider audio. Choose a quiet location and let household members (or roommates) know you can’t be disturbed. Silence notifications on your computer and phone. If possible, use a room with a door you can close, and put a sign if necessary to avoid someone walking in. Even the best body language can’t save an interview if loud noises or interruptions break the flow.

By optimizing these technical aspects, you’re already communicating something non-verbally: that you’re prepared, serious about the opportunity, and technologically adept. Interviewers may subconsciously note, “This person has a great setup” — which can translate to “They’re professional and well-prepared.” Plus, when your tech setup is solid, you can focus on showcasing your skills and personality without worrying if they can see or hear you properly.

In short, a good technical foundation sets you up for success so that your body language — and your spoken words — come through optimally.

Eye Contact in the Digital Age

Eye contact is one of the most important elements of body language in any interview. It signals confidence, engagement, and honesty. But how do you maintain “eye contact” when you’re not physically in the room with someone? In virtual interviews, eye contact translates into looking at the camera in a natural way. This is a skill to master, as it doesn't come intuitively to many of us. Let’s break it down:

The Webcam Connection

In an in-person meeting, you’d naturally look at the interviewer’s face. In a video call, your instinct might be to look at the interviewer’s face on your screen. The tricky part is, when you look at their face on-screen, from their perspective you might appear to be looking slightly down or away (because your eyes aren’t aligned with your webcam). To them, it can seem like you’re avoiding eye contact even though you feel like you’re looking at them.

Look at the Camera When Speaking: Train yourself to look into your webcam when you’re speaking, especially for longer statements. This creates the effect of direct eye contact for the interviewer. You don’t have to stare unblinkingly (that would be creepy in real life too), but glance at the camera lens often as you talk. One trick is to position the video window of the interviewer’s face as close to your webcam as possible (e.g., top-center of your screen), so when you do look at them on-screen, your eyes are nearer to the camera.
Balancing Act: You also want to gauge their reactions, so you can’t just look at the camera 100% of the time. A good balance is: look at the camera when you’re speaking in paragraphs, and flick your eyes to the screen briefly to read their facial cues. When they’re speaking, it’s okay to look at the screen (you’re “making eye contact” by looking at their face, as a viewer). Just nod and react as you normally would. Occasionally glancing at the camera even while listening can still show attentiveness from their view.
Practice Makes Habit: This feels odd at first. Practice by doing mock calls with a friend and consciously looking at the camera. Or record yourself on your computer talking to the camera and then watch the video to see if your eye contact looks natural. With practice, you can get comfortable switching focus between the person’s video feed and the camera.
Expressiveness through Eyes: Even on video, your eyes can convey warmth or enthusiasm. Ensure you’re not squinting or looking bored. Keep your eyes naturally open (not wide-eyed, just normal and engaged). You might think a lot of this isn’t noticeable, but subtle cues like a slight widening of the eyes can show excitement, and regular blinking (not too much) shows you’re relaxed. If you stare without blinking, it might come off as tense or unnatural.

The 80/20 Rule for Virtual Eye Contact

A handy guideline is the “80/20 rule” for eye contact in virtual interviews: spend about 80% of the time looking at the camera or directly at the interviewer (on-screen), and about 20% looking elsewhere (like briefly glancing at notes or around the room naturally). This is similar to in-person where constant eye contact can become too intense, and breaking it occasionally is normal.

Don’t Stare Rigidly: Just like in person, maintaining eye contact too long without break can feel uncomfortable. In a video interview, if you glue your eyes to the camera nonstop, it might actually appear as a blank stare. It’s okay to look away for a moment when thinking (people often glance upward or sideways when recalling something — doing that a bit makes you look natural and thoughtful).
Planned Breaks: If you have notes or a resume in front of you, you might be tempted to look down at them. That’s fine in moderation, but do it strategically. Say, a quick 2-second glance to recall a statistic or a project name, then back to the camera to share it. You can even verbalize, “Let me quickly check my notes – yes, the project was completed in 3 months...,” so the interviewer knows why you looked away.
During Listening: Usually, when listening, you can look at the screen (which shows their face) almost the whole time, because to them it will seem you’re looking at them. You might nod or smile to show you’re engaged. If your eyes naturally wander a bit as you process a question (like looking up as you think), that’s fine — it simulates how we often break eye contact briefly in person to think.
Avoid Shifty Eyes: What you want to avoid is darting your eyes around frequently. That can make you seem nervous or distracted. If you need to refocus your eyes or think, do so with a purpose (a deliberate short break) rather than constant little flicks. If you find yourself anxious and looking around, practice deep breathing before the interview to stay calm and centered.

Remember, effective virtual eye contact is about making the interviewer feel seen and heard by you, and vice versa. By mastering looking into the camera, you’re essentially saying with your body language, “I’m fully present here with you.” Interviewers often subconsciously note strong eye contact as a sign of confidence and engagement, even if they’re not consciously thinking about your technique (I’ve reviewed 1,000+ good (and bad) resumes. Here are my tips on perfecting yours. : r/jobs).

So, while it might feel a bit like talking to an inanimate object (the webcam), keep in mind that on the other end, it translates to a human connection. And that’s what you ultimately want to establish in your interview.

Facial Expressions That Translate Well on Camera

Your facial expressions are front and center in a virtual interview — literally, because your face likely occupies much of the screen. But not all expressions that work in person translate well on camera. Small nuances might get lost, and conversely, some expressions might be exaggerated by the camera. Here’s how to manage your on-screen expressions:

Smile (Genuinely): A genuine smile can convey warmth and enthusiasm. Start the interview with a friendly smile when greeting the interviewer. During the conversation, smile at appropriate times — like when discussing something you’re passionate about, or when the interviewer does (mirroring their positive expressions helps build rapport). Be careful though: an overly plastered-on smile throughout can look fake or nervous. Let it be natural. Think of something that makes you happy right before the call to put yourself in a pleasant frame of mind, so your smile isn’t forced.
Active Listening Face: Show you’re actively listening by using facial cues. Nod occasionally, raise your eyebrows slightly to show interest or understanding, and make “listening noises” like a small “mm-hmm” or laugh when appropriate (those are verbal, but accompany with a smile or nod). These small cues reassure the interviewer that you’re engaged. On camera, a neutral listening face can sometimes look blank or poker-faced due to the lack of 3D presence, so it helps to consciously be a bit more expressive in showing reaction.
Avoid Resting Frown or Squint: Some of us might naturally furrow our brow or squint a bit when thinking or concentrating. On video, a furrowed brow might make you look worried or critical. Try to keep a neutral-to-positive expression even while listening intently. You can practice maintaining a slight upturn at the corners of your mouth (a very subtle pleasant expression) or keeping your eyebrows relaxed.
Enthusiasm and Energy: If you want to convey excitement about a topic, let it show in your face. Widen your eyes a tad, nod, and use upbeat vocal tone. Enthusiasm can be contagious, and on video you may need to dial it up just a notch to overcome the “flatness” of the medium. Career experts mention that video can make people appear about 10% less energized than they feel, so compensate slightly by infusing a bit more animation.
Pausing Expressions: When the interviewer is speaking or you’re listening to a long question, maintain an interested expression. One common mistake is forgetting about your own camera presence when listening — some people might yawn (big no-no), look bored, or their face goes “dead” as they think. Remember, you’re on camera the whole time. Staying attentive in expression shows respect and interest.
Head Tilts and Nods: A slight head tilt at times can signal friendliness and that you’re considering what’s being said. Nodding when you agree or want to signal “I’m following” is great. Just don’t overdo it to where you look like a bobblehead. Once in a while is enough.
Avoid Exaggerated Movements: While you want to be expressive, extremely rapid or large movements (like very fast head shaking, or constant big hand-to-face gestures) can appear more distracting on camera than in person. They might also blur or cause the webcam to adjust focus. Aim for expressions that are clear but not over-the-top.
Watch Recordings: It may help to record yourself answering a mock interview question on camera, then watch it back (with volume off) to just observe your facial expressions. Do you look engaged? Are you scowling without meaning to? Self-awareness here can help you adjust.

In summary, think of your face as delivering a non-verbal message that underscores your words: “I’m confident, I’m happy to be here, I’m engaged, I’m thoughtful.” By ensuring your facial expressions send the right signals, you make it easier for the interviewer to connect with you and remember you in a positive light.

One more tip: keep your face aligned with the camera. If you lean too far to one side or slouch down, the camera might only catch part of your face or an odd angle. Staying centered and upright in view helps the interviewer read your expressions accurately.

Upper Body Language and Gestures

In a virtual interview, the camera typically captures your upper body — from around the mid-torso up. That means your upper body language (shoulders, arms, and hands when visible) plays a role in how you come across. Let’s discuss how to use gestures and posture effectively within that frame:

Hand Gestures: What Works and What Doesn't

Using your hands when you speak can convey enthusiasm and help emphasize points. But on video, you have limited space and need to be mindful of keeping gestures within frame.

Keep Gestures Within View: If you naturally talk with your hands, that’s great — just ensure your hands occasionally come into the camera’s view when you gesture, so the movement is seen and not just weird elbow twitches off-screen. Adjust your distance from the camera such that a comfortable forward hand gesture is visible mid-chest or so on screen. This may mean sitting back a little or raising your hands slightly higher than usual.
Controlled, Meaningful Gestures: Use gestures to underline key points. For example, using your fingers to count off items (“There are three reasons… raises 1 finger, then 2, then 3”), or using a hand to motion towards yourself when talking about your experience, or outward when talking about the company or future. These visual cues can make your speech more engaging and help the interviewer follow along.
Avoid Overdoing It: While some hand movement is good, don’t wave wildly. Too much can be distracting or could appear nervous. If your hands tend to flail when you’re anxious, practice grounding one hand on your lap or desk and using the other more intentionally. Also avoid gesturing too close to the camera (suddenly a giant hand flies at them) — mid-distance is fine.
No Fidgeting or Fiddling: Try not to touch your face or hair constantly, click pens, or fidget with objects. These habits are amplified on video. Touching your face might make you seem nervous or could literally block the camera’s view of your face. If you need to scratch an itch, do it quickly and discreetly. Keep a glass of water nearby to take a measured pause if you find yourself getting fidgety — a sip of water is an acceptable on-camera break.
Use Both Hands (if natural): In person, using symmetrical hand gestures (both hands) can project openness. On camera, using both hands in a balanced way, like a gentle open-palm gesture, can also convey sincerity and openness. Just ensure your body language doesn’t look too much like an “Italian talking with hands caricature” unless that’s truly your style. The key is to be yourself but moderated for the medium.

Posture and Seating

How you sit not only affects how you’re perceived on camera, but also influences your voice and confidence.

Sit Upright and Open: Good posture is crucial. Sitting up straight with your back slightly away from the chair (not slouching into a couch or leaning too far back) makes you look alert and confident. Keep your shoulders relaxed but back. An open posture — not crossing your arms, which can seem closed-off — is welcoming. On camera, slouching can also misalign your face from the best camera angle and might put you partly out of frame.
Feet on the Floor: A tip from communication coaches: having your feet flat on the floor can ground you and help with posture. It also can reduce nervous movements (like swiveling in a chair or bouncing a leg). If your chair swivels or rocks, try to avoid doing that during the interview as it can be visually distracting.
Lean In (Slightly): Leaning slightly forward toward the camera at times (especially when you’re speaking enthusiastically or listening intently) can non-verbally show engagement. Think of it as the equivalent of leaning in at a table conversation when you’re interested. But don’t lean so much you’re cramped or your face is too close to the camera. A gentle forward angle now and then is enough.
Use the Chair’s Support: While you shouldn’t slouch, using the backrest to support your lower back can help you maintain a straight posture without tiring. If you find yourself drooping, sit all the way back in the chair, then adjust the camera as needed. If your chair is too reclined and forces you to lean back, maybe put a cushion behind you.
Beware of Shrinking: Some people, when nervous, tend to bring their shoulders up or hunch, making themselves unconsciously “smaller.” Be mindful of that and roll your shoulders back down if you sense tension building. Take a deep breath before the call to loosen up.
Smile with Posture: Odd phrase, but what it means is that a good posture can actually help your mindset. Studies have shown that posture can affect confidence; sitting upright can improve your self-assurance (and even memory of what you want to say) (How Long Should You Spend Tailoring Job Applications? - Wealth Waggle). So, “smile” with your body by having a posture that says “I’m confident and glad to be here.”
Avoid Stiffness: While upright is good, you don’t want to appear like a statue. It’s okay to naturally shift a bit, use gentle hand movements, or tilt your head as you talk. You want to look comfortable as well as professional. Rigidity might come off as anxiety or unnatural. So find that balanced position you can comfortably hold, and allow natural small movements.

By focusing on upper body language and gestures, you round out the non-verbal package. Your face, your eye contact, your hands, and your posture all work in concert. When aligned well, the interviewer sees a cohesive picture: someone who is engaged, confident, and communicating effectively despite the virtual barrier.

And one more small note: If you tend to talk with big arm gestures that go out of frame, it’s fine as long as it’s not constant. The interviewer still sees enough to get the idea you’re animated. But if you want every gesture to show, practice containing them a bit more to your visible area.

Ultimately, let your body language complement your words. Neither should overpower the other. In a remote interview, you’re aiming for clear, positive communication both verbally and non-verbally to make the best impression.

Digital Body Language: The New Frontier

Beyond the obvious physical cues, there’s a subtler form of body language unique to virtual interactions — what we might call digital body language. This includes things like your responsiveness to prompts, how you handle screen sharing or technical aspects, and even your etiquette in the virtual environment. They all send signals about your comfort with remote work and your professionalism. Let’s delve into these:

Response Timing: In virtual conversations, slight delays are normal. However, you can show engagement by minimizing long pauses when it’s your turn to speak. If there’s a delay before you respond (perhaps due to mute or a lag), just acknowledge it: “Sorry, just a second of delay there. Yes, as I was saying…”. Also, try not to cut the interviewer off; that can happen if there’s a lag and you both start talking. If that happens, politely yield with a smile and gesture for them to continue, or say “Oh, please go ahead,” then resume when they finish. This turn-taking grace is a form of body language (and verbal) that shows good manners and attentiveness.
Screen Sharing Etiquette: If you need to present something (like a portfolio or slides), practice it ahead of time. Smoothly sharing your screen, and knowing exactly what’s being shown, reflects well on you. Fumbling with controls or accidentally showing a messy desktop can break the professional image. When sharing, remember to keep narrating and occasionally check back: “Can you see the graph on my screen okay?” – a quick verbal check that substitutes for being in person and gauging their reaction.
Typing and Multitasking Signals: In an in-person interview, you wouldn’t whip out a phone to check something, obviously. In a virtual one, the equivalent might be typing or clicking around off-screen. If you need to, say, pull up a document or note, let them know: “I’m just pulling up that project report to give you accurate numbers.” Otherwise, the interviewer might wonder if you got distracted by something else on your screen. Appearing focused (not obviously looking at other windows) is crucial. We all can tell when someone’s eyes are reading something not in the conversation. Avoid that unless it’s specifically to answer their question, and narrate it as mentioned.
Mute Awareness: Muting yourself when the other is speaking (to avoid any background noise on your side) is polite digital body language. But remember to unmute promptly when it’s your turn. The “You’re on mute” moment is common, but try to avoid it by staying alert to your mute status. If you do start talking while muted and get the cue, simply laugh it off lightly and continue.
Chat Use: Typically, in formal interviews, you won’t use the chat much (unless maybe sharing a link). But if for some reason you do (like a link to your portfolio), keep it professional. No informal abbreviations or overly casual tone, since the chat transcript might be saved. Also, mention verbally “I’ll drop a link in the chat for your reference,” so they know to look.
Punctual Login and Tech Check: Arriving early in the virtual meeting room (or at least right on time) and having your tech sorted out is part of digital body language too. If you’re frantically troubleshooting audio at the start, it could throw you off and doesn’t set the best tone. Test your setup beforehand, and log in a minute or two early if possible. Your calm readiness when the interviewer joins the call is akin to arriving a few minutes early to an in-person interview, waiting confidently in the lobby.
Background and Distraction Management: This was covered in setup, but as part of digital body language during the interview: if something happens (like a sudden noise or someone accidentally entering your room), handle it gracefully. Apologize briefly and mute if needed to quickly resolve it. Interviewers understand home environments, especially nowadays, but how you handle a hiccup can show composure. For example, if your dog barks: “Excuse me one moment,” (mute, quickly shut door) then “Sorry about that. Quiet now. As I was saying…”. Maintain your cool.
Email/Communication Etiquette Post-Interview: Digital body language extends to how you follow up. A prompt, polite thank-you email that references a highlight from your conversation can reinforce the positive impression you made on camera. It shows attentiveness and appreciation, which are positive non-verbal signals turned into written form.

Essentially, digital body language is about demonstrating that you’re as professional and engaged remotely as you would be in person. It’s a relatively new concept, but increasingly important as remote and hybrid work becomes common. Employers are not just evaluating what you say in an interview, but also how you navigate the virtual context — because that’s indicative of how you’ll work in a remote team environment.

Keep in mind that every little action (or inaction) in the virtual interview space communicates something. By being conscious of these, you ensure you’re communicating the right things: that you are tech-savvy, considerate, attentive, and fully present.

Common Virtual Interview Body Language Mistakes

Even with the best intentions, it’s easy to slip into some body language habits that send the wrong message in a virtual interview. Let’s highlight a list of pitfalls to avoid and how to correct them:

Staring at Yourself, Not the Camera: Many of us are guilty of glancing at our own video feed during calls (it’s human nature to check how we appear). But fixating too much on that can break eye contact and also make you look a bit self-absorbed or distracted. Fix: Hide self-view if your platform allows it, or train yourself to focus on the interviewer’s video and the camera primarily. Remember, they’re not seeing you from your perspective, they’re seeing you from theirs.
Slouching or Slumping: As the interview goes on, nerves or fatigue might creep in, and you could unknowingly start slouching. This can look like disinterest or low energy. Fix: Have a post-it note near your screen with a reminder like “Sit tall!” or even an arrow pointing up. Do a quick posture check every time a new question starts.
Excessive Nodding: Nodding is good for affirming, but bobbing your head constantly can be distracting and may come off as overly eager or not genuine. Fix: Aim to nod in moderation, maybe once every few sentences as the interviewer speaks, or when you would naturally react. You don’t have to be a bobblehead to show you’re listening.
Inadvertent Frowning or Deadpan Face: Some people have a neutral face that can appear unintentionally unhappy or blank (so-called “resting face”). On a video call, that might be misread as boredom or disapproval. Fix: Without forcing a grin, try to maintain a slight pleasant expression. If discussing a serious topic, neutral is fine, but periodically “reset” your face with a tiny smile or a nod so you seem engaged.
Poor Framing (Cut Off or Too Close): If you lean too much or your camera is set wrong, you might have your forehead cut off or be way too zoomed in (only your face fills the screen, which can feel invasive). Fix: Before the call, test the framing. During the call, be mindful not to scoot your chair far or lean out of frame. If you notice you’ve drifted, just subtly move back.
Excessive Gesturing Off-Screen: We talked about gestures in frame, but if you’re constantly moving hands outside the camera view, the interviewer might see quick weird movements at the edge or your shoulders bouncing. It’s distracting and they can’t tell what you’re doing. Fix: Practice keeping gestures within the width of your webcam shot. If you have a habit of wide gestures, consciously rein them in a bit.
Staring at Notes Too Much: It’s okay to peek at notes, but if you’re frequently looking down or reading, it breaks connection and can imply you’re underprepared (relying on scripts). Fix: Use notes as a safety net, not a script. Bullet points, large font, just to jog your memory if needed. And position them near the screen so your gaze doesn’t go way off. Or use sticky notes around your screen for quick key words that keep your eyes forward.
Not Smiling at the Start and Finish: Some candidates, due to nerves, forget to smile at all. They may jump right into answers very formally. This can make the interaction feel cold. Fix: Remember to smile when greeting (“Nice to meet you!”) and in closing (“Thank you for your time, I look forward to hearing from you.”). A warm goodbye smile and wave can leave a positive final impression.
Letting Eyes Dart During Tough Questions: If a question catches you off guard, you might look away (which in an interview might be interpreted as lack of confidence or thinking of an excuse). Fix: It’s fine to take a moment. You can look up or to the side briefly while formulating your thoughts — but avoid looking shifty. You can even say, “That’s a great question, let me think for a second.”, closing your eyes or looking away for 2 seconds, then returning your gaze to answer, so they know you’re pondering, not panicking.
Forgetting the Camera is On (Off-Guard Behaviors): Occasionally, interviewers might chat among themselves or there’s a technical hiccup. If you think you’re not being watched, you might relax too much — like checking your phone, fixing your hair wildly, or making a face. But you’re likely still on their screen. Fix: Act as if you’re on camera the whole time (because you likely are). If you need a quick break when something happens, politely ask, “Should we pause for a moment?” Otherwise, stay professional in demeanor throughout.
Overuse of Filler Sounds and Nervous Laughing: Not purely body language, but non-verbal tics like “um, uh, like, you know” excessively, or giggling out of nervousness, can undermine your spoken answers. On video, these stand out. Fix: Practice answering questions to reduce fillers. If you’re nervous-smiling or laughing after sentences that aren’t really funny, try to take a breath and smile instead of a laugh. Silence is better than too many “ums,” so don’t be afraid to pause briefly instead.

By being aware of these common mistakes, you can consciously avoid them. Often, just knowing is half the battle — you might catch yourself doing one and adjust in real-time. Even if you slip up on one or two, don’t panic. One minor blip won’t ruin an otherwise strong interview. But minimizing these pitfalls will help keep the focus on your great answers and personality, rather than any distracting habits.

If you notice any of these tendencies in your practice sessions or past calls, plan a strategy to counteract them. Over time, the goal is to make good virtual body language second nature.

Practice Makes Perfect: How to Rehearse Your Virtual Presence

Just like you’d practice answers to interview questions, it’s important to practice your non-verbal presence for a virtual interview. Rehearsing helps you become more aware of your body language and more comfortable with the medium, so during the real interview you can focus on connecting and communicating, not on the technology or your nerves. Here are some effective ways to rehearse your virtual body language:

Self-Recording: One of the best tools is to record yourself on your computer’s webcam. Pick a few common interview questions and record your answers as if it’s the real thing. Then watch the recording back (it might be a bit cringe-worthy to watch yourself, but it’s extremely helpful). Check:
- Are you looking at the camera enough?
- How’s your posture and framing?
- Do you notice any odd habits (touching face, swaying, monotone voice)?
- Could you smile or gesture a bit more? Or less? This honest self-review lets you catch and correct issues. You can do multiple takes and see improvement.
Mock Interviews Online: Enlist a friend or family member to do a mock interview via Zoom/Teams/Skype. Treat it formally — dress up, start on time, and go through Q&A. Then ask for their feedback specifically on your body language: Did I seem engaged? Was I looking at you? Did anything distract you? Alternatively, some universities and career coaches offer virtual mock interview services where they can critique your performance (I’ve reviewed 1,000+ good (and bad) resumes. Here are my tips on perfecting yours. : r/jobs).
Use AI or Tools: There are emerging AI-driven tools that can analyze aspects of your speech and even body language via your webcam. For example, some interview prep apps might assess eye contact or filler words. While these might not be perfect, they can give data points (e.g., “you looked away from the camera 30% of the time” or “you said ‘um’ 10 times in a 2-min answer”). Use those insights to adjust.
Mirror Practice: Practicing in front of a mirror can help with facial expressions and posture. It’s old school, but if you can see yourself as you speak, you can tweak a too-serious face into a friendlier one, or notice if you’re slouching. The mirror won’t show you exactly what the camera shows, but it trains your awareness of your own expressions.
Feedback from Peers: If you know someone who does a lot of video calls or maybe a friend in HR, ask them to observe a short practice and critique as if they were the interviewer. They might notice things you don’t (e.g., “Your lighting made it hard to see your eyes,” or “You came across well but maybe lean forward a bit more when you talk to show energy.”).
Iterative Improvement: Don’t try to fix everything at once. Maybe focus on eye contact in one practice, then posture in the next. Build good habits step by step. And after each practice, incorporate the changes and then practice again to see if they stick. Over a few sessions, you’ll likely find you feel more natural on camera.
Tech Dress Rehearsal: On the day of (or day before) the interview, do one final test of your setup. Check your internet connection, sound, lighting at the same time of day as the interview. Do a brief recording or video call to ensure all is well (for example, if your interview is when the sun is at a certain angle that might shine into your camera, you’d discover that and can adjust blinds, etc.).
Simulate Stress: It can help to do a practice when you’re not completely fresh — maybe after a workday or with a tough question you haven’t prepared. See if your body language stays confident under a bit of pressure. If you find you fell into bad habits when flustered, note that and be extra mindful to avoid them if a curveball question comes in the real interview.

The adage “practice makes perfect” is spot on here. The more you see and hear yourself as the interviewer will, the more you can fine-tune your presence. Athletes visualize and practice their moves; this is no different. When the interview comes, you’ll be glad you invested the time — you’ll feel more at ease, and your polished non-verbal communication can give you a competitive edge over candidates who didn’t bother to prepare these aspects.

And remember: the goal of perfecting body language isn’t to be someone you’re not. It’s to ensure the real, best you shines through without technical or nervous barriers. Rehearsing helps reduce those barriers so your qualifications and personality can truly take center stage.

How Applify's AI Interview Preparation Helps with Non-Verbal Communication

Preparing for an interview — especially a virtual one — can be challenging on your own. This is where technology can be a game-changer. Applify’s AI Interview Preparation tool is designed to help you practice not just what you’ll say, but how you say it and present yourself, including crucial non-verbal aspects. Here’s how Applify can assist you in mastering your virtual body language:

Personalized Practice Sessions: Applify’s tool can simulate a realistic virtual interview environment. It uses your webcam and microphone to record your responses to common interview questions, just like a mock interview. The AI analyzes your performance in real-time, so you get immediate feedback after each question.
Eye Contact and Engagement Analysis: Using computer vision, Applify can monitor where your gaze is directed. It will gently point out if you tend to look away from the camera often or if you’re not “making eye contact” consistently. For example, it might report, “You looked at the camera 50% of the time. Aim for around 80% for better engagement.” (I’ve reviewed 1,000+ good (and bad) resumes. Here are my tips on perfecting yours. : r/jobs)
Facial Expression Feedback: The AI can detect your facial expressions and flag if you appear too neutral or if there’s any mismatch between your words and expression. Maybe you said you’re excited about a project, but the AI notes that you didn’t smile or look upbeat when saying it. This kind of feedback helps you adjust so your expressions better convey enthusiasm and confidence.
Gesture and Posture Coaching: Through your webcam feed, Applify’s tool can observe if you’re slouching or if your gestures are going off-frame. It might say, “Notice: you often leaned back and crossed your arms when answering technical questions — try to keep an open posture.” Or it could advise, “Your hand gestures occasionally moved out of view. Consider raising them slightly higher.” This is like having a private body language coach watch your performance.
Filler Word and Tone Analysis: While focusing on body language, don’t forget tone of voice is part of non-verbal communication too. Applify listens for filler words (um, uh) and your pace. It might remind you to pause instead of filling silence with “um,” or suggest varying your tone if you sound monotone. All these vocal cues complement your physical body language.
Customized Tips and Exercises: If Applify identifies specific issues — say, not smiling enough or not sitting upright — it will offer targeted tips. It might prompt you with exercises like, “Practice Question: Answer this while maintaining a gentle smile,” or give you a mini-challenge to hold eye contact with a moving dot near your webcam (a practice feature to train camera-facing).
Progress Tracking: Over multiple practice sessions, you can see improvement. The tool tracks your metrics (eye contact percentage, number of smiles, posture rating, etc.). It’s motivating to see, for instance, your “eye contact score” go from 60 to 85 over a few days of practice. That means you’re building good habits.
Stress Test Scenarios: Applify’s AI can also throw in a curveball question or a longer speech prompt to see if you maintain your body language under pressure. It will then highlight if, for example, you started fidgeting when you got a tough question, so you know to work on staying composed in those moments.
Non-Verbal Q&A Guidance: Beyond practice interviews, Applify offers a knowledge base of expert advice (many of the tips covered in this article) and answers to questions like, “What do I do with my hands on a video interview?” If you’re unsure about something, you can quickly ask the tool and get advice.
Confidence Boost: Perhaps the biggest benefit is confidence. Knowing you’ve practiced with Applify’s AI and addressed weak spots can make you feel much more self-assured going into the actual interview. That confidence in itself will reflect in your body language — you’ll naturally appear calmer and more in control.

With Applify’s AI Interview Preparation, you’re not just guessing at how well you’re coming across — you get concrete, data-driven insights and improvements. It’s like having an interview coach available 24/7, ready to help you refine everything from your handshake (well, virtual handshake) to your sign-off wave.

In remote hiring, showcasing your best self on camera is key. Applify helps you do exactly that by analyzing your non-verbal communication and providing a clear roadmap for enhancement. So when you log on for that real interview, you can focus on connecting with the interviewer and telling your story — confident that your body language is sending all the right signals.

Ready to polish your virtual interview skills? Give Applify’s AI Interview Preparation a try and walk into (or log into) your next interview with your non-verbal communication on point. Let your confidence shine through every pixel!

Conclusion & Call-to-Action: Whether you’re a seasoned professional or new to remote interviews, mastering body language in the virtual space is a skill that will serve you throughout your career. With the tips and techniques outlined above — and some practice — you can enter your next video interview appearing confident, engaged, and professional. Non-verbal cues often speak louder than words, so taking control of them is taking control of your narrative as a candidate.

Now, why not put these insights into practice? Applify’s AI Interview Preparation feature is here to be your training ground. It provides a safe environment to refine your camera presence, offering feedback and guidance to make sure you’re interview-ready. Don’t leave your next opportunity to chance. Equip yourself with the best tools and training available.

Try Applify’s AI Interview Preparation today, and step into your virtual interviews with the kind of poise and polish that gets you hired. Your next job offer might just be one great video interview away — let’s make sure your non-verbal communication helps seal the deal!