Body Language Tips / Guide

How to sit in an interview: comfort and camera framing

Updated 1 October 2026 · Body Language Tips

Sit in a supported position that feels comfortable, with enough room to breathe, speak and move naturally. For a video interview, adjust the camera to show your face and shoulders rather than forcing your body into its existing view.

Set up the chair before the camera

Start with your usual comfortable seated position. Use a backrest, foot support or other support if it helps you. Avoid holding a rigid pose that makes speaking harder. There is no single sitting position that suits every body.

Our suggestion: say a sentence aloud while trying your setup. If you find yourself bracing or leaning to reach the microphone, adjust your equipment or chair.

A quick camera-framing check

1. Place the camera on a steady surface. Try a height close to your eyes.
2. Check that your whole face is visible and that the crop leaves room for your shoulders.
3. Move the camera or chair slightly if normal gestures immediately leave the view.
4. Check the image with the lighting you will use for the call.

The National Careers Service video-interview guide recommends testing your setup and doing practice runs. The framing check here is our suggested exercise, not an ergonomic or medical assessment.

Should I lean forward?

You can adjust your position naturally while listening or answering. You do not need to maintain a forward lean to demonstrate interest. If it strains you or moves your face out of the camera view, choose something more comfortable.

Can I move during an interview?

Yes. Repositioning, gesturing and using mobility equipment can be part of normal conversation. The goal of this exercise is to notice what the camera captures, not to remove movement.

Try one change at a time

Answer the same practice question twice. For the second attempt, change only your camera distance or chair setup. Compare the preview and decide which feels easier. The shoulder percentage measures visibility, not posture quality.

Read the interview checklist for gestures and listening, or eye-contact guide for camera and screen placement.