What is body language?

Body language refers to the nonverbal signals that people use to communicate. These nonverbal cues include elements like gestures, tone of voice, eye contact and posture. For example, when you're speaking with another person, tilting your head to the side can indicate that you're listening. Likewise, maintaining an upright posture helps to convey that you're interested in what the other person has to say. Conversely, nonverbal cues like crossing arms and slouching can be perceived as defensive or indicate that you're disinterested in the conversation

Why is body language important in the workplace?

Body language is a strong factor that impacts how people perceive you in the workplace. It helps to reinforce and emphasize the messages you relay and create additional meaning. However, body language can negate certain assumptions if the nonverbal cues you're conveying don't align with your verbal message. Becoming aware of the body language you use when communicating with colleagues and managers can help you ensure your message is being delivered effectively and avoid the possibility of negative body language creating a mixed message or even delivering an underlying message you didn't intend to send. By learning how to use body language to your advantage you can,

  • Create better communication within your team

  • Better understand how others truly feel when they're speaking with you

  • Create a more positive impact on your customers and clients

  • Project a professional image within your own organization

Here are some steps you can take to improve your body language:

1. Practice self-awareness

One of the first steps you should take to improve your body language is to gain a deeper sense of self-awareness. When you're talking to people or discussing certain topics, take note of your behaviors and the nonverbal messages you could be sending. By practicing self-awareness, you will know which behaviors to watch for and which you need to focus on practicing the most.

  • Pay attention to what bothers you about other people.
  • Meditate on your mind.
  • Read high-quality fiction.
  • Identify your emotional kryptonite.
  • Draw a timeline of your life.
  • Uncover your blindspots by asking for feedback (and taking it well)
  • Do some micro-travel.

2. Relax your shoulders

Another step you can take to improve your body language is to relax your shoulders, allowing them to drop to a comfortable height. Shoulders that are too high can make you look nervous, while slumped shoulders can give the impression that you're sad. Be cognizant of where your shoulders are currently sitting and allow them to drop to a natural position.

3. Straighten your 

To assure the person you're communicating with that you're interested in what they're saying and listening, it's important to sit tall and maintain a straight spine. A good way to ensure your neck is in the proper position is to remind yourself to keep your chin up

4. Use proper posture

It's important to maintain proper posture to convey the appearance of confidence. Anytime you're engaged in conversation with another person, make sure you're sitting or standing up straight and using proper posture. Like

  1. Stand up straight and tall.
  2. Keep your shoulders back.
  3. Pull your stomach in.
  4. Put your weight mostly on the balls of your feet.
  5. Keep your head level.
  6. Let your arms hang down naturally at your sides.
  7. Keep your feet about shoulder-width apart

5. Lean in slightly

One way you can show the other party that you're interested in the conversation is to learn in slightly when they're talking. However, it's important to be cognizant of how far you're leaning in, since leaning in too far can make the other party uncomfortable or give the wrong impression. Likewise, leaning too far away can make you appear distant.

6. Uncross your arms 

In order to signal to the person you're speaking with that you're confident and at ease, it's important to uncross your arms. Depending on whether you're sitting or standing, you may want to keep them folded in your lap or down at your sides. You could also hold your hands behind your back with your hands clasped, which can convey confidence.

Smile 

Smile when you're first introduced to someone and throughout the conversation, when appropriate. Be aware of your facial expressions throughout the course of the conversation, as a neutral face can often appear as a scowl. Simply turning up the corners of your mouth slightly can give you a calm and pleasant expression.

8. Make eye contact

It's important to make eye contact with the person you're speaking to. However, it's also important to avoid making too much eye contact. A simple trick to ensure you're maintaining the right amount of eye contact is to look into the person's eyes long enough to take note of their eye color before looking away. This strategy ensures you make proper eye contact for a length of time that's natural and comfortable to both parties.

9. Mirror the other party

Another strategy to ensure the person you're with feels comfortable when engaged in conversation with you is to mirror their body language and other nonverbal cues. For example, you could match the tone they're using and mirror their body position. Even subtle mirroring can help put the other party more at ease.

10. Use your hands

Most people use hand gestures when engaged in everyday conversation. Even when in a professional environment, you should use hand gestures to emphasize certain words and phrases naturally.

11. Move slowly 

Be aware of the speed with which you're moving. Walking and moving more slowly can help you appear confident and calm.

12. Speak slowly

People tend to speak more quickly when they're nervous. Project a sense of confidence by speaking slowly and carefully. This will also ensure the person you're speaking with can understand you. Slow down when you're making key points and even pause periodically if you need to in order to gather your thoughts.

13. Nod periodically

Nodding is a good way to show the person you're speaking with that you're listening and engaged in what they're saying. It's a nonverbal way to encourage them to continue what they're saying and convey to them that you agree with or are interested in the message they're sharing, which can help to boost their confidence.

Beware of fidgety movements

Be aware of the movements you're making and do your best to relax. Some common types of fidgety movements are tapping fingers or shaking your leg or foot. Developing a strong sense of self-awareness can help you guard against these.

15. Lower your drink

If you're holding a beverage in your hand, be cognizant of where you're holding it. Holding a drink or anything else in front of your heart makes you appear distant and guarded. Lower your drink and hold it to the side, next to your leg.

16. Exude energy

When you're meeting someone for the first time, it's important to increase the level of energy you are exuding. People often believe they are displaying higher levels of energy than they actually are. By being intentional about increasing the level of energy that you exude when engaging another person in conversation, you can feel confident that you're displaying the high energy levels you want.

17. Use a matching handshake

If you're meeting someone new, always use a firm handshake or match the handshake of the person you're meeting. This helps you present yourself in a professional manner and puts the person you're meeting more at ease.

18. Face the person you're speaking with

When you're engaged in conversation, it's important to face the person with whom you're speaking directly. Facing away from them can convey the impression that you're disinterested in what they're saying or distracted. Also take note of the way your feet are pointing and point them in the direction of the position with whom you're speaking.

19. Maintain a proper distance

Take note of the body language of the person you're talking to. For example, they may be leaning in to hear you better or moving away from you. Use these cues to get a better understanding of what an appropriate distance is.

20. Study the body language of others

Finally, study the body language that other people are using, especially that of people you admire. Take note of how they hold themselves, their tone of voice and the mannerisms they use. Practice mimicking those nonverbal cues yourself.

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