18 Ways to Improve Your Body Language
There isn’t one perfect way to use your body language.
What you do can mean different things depending on where you are and who you’re talking to. The way I use my body when speaking to my boss is not the same as when I’m talking to someone I’m interested in.
Here are some common ways people read body language and some simple ways to make yours more effective.
The first step is to actually notice your own body language. Watch how you sit, stand, move your hands and legs, and what you do while you talk to others.
Practicing in front of a mirror helps. It might feel awkward at first, but nobody’s watching. It gives you a clear picture of how others see you and lets you practice before trying it out in real situations.
Another thing that helps me is closing my eyes and imagining how I’d sit or stand if I felt confident, relaxed, or open. I picture myself moving that way. Then I try it out for real.
I also like to observe people who have great body language. Friends, role models, even actors. I watch what they do differently from me. Then I pick little things I like from each person and try them out myself.
Some of this might feel fake at first. That’s fine. Pretending at the beginning is actually a good way to learn. And your feelings can catch up to your actions.
When I smile more, I feel happier. When I sit up straight, I feel more awake and in control. When I slow down my movements, I feel calmer. These small changes can make the weirdness fade and help you feel more natural.
At first, it’s easy to overdo it. You might sit with your legs too wide or hold yourself too stiff. That’s okay.
1. Notice How You Sit
For a long time, I didn’t even realize I slouched when I sat. Once I started paying attention, I noticed how small and closed off I looked. Sit with your back straight, feet flat on the ground, and keep your shoulders open. This instantly makes you look more confident and feel more alert.
2. Watch How You Stand
Standing tall changes how people see you and how you feel about yourself. Keep your weight evenly on both feet and avoid leaning against things or crossing your arms. When I started doing this, I felt more grounded and people seemed to take me more seriously.
3. Relax Your Shoulders
I didn’t realize how tense I kept my shoulders until someone pointed it out. Relax them down and back. Not only does it make you look calmer, but it also feels so much better.
4. Make Eye Contact
Eye contact used to scare me. But the more I practiced, the easier it got. Looking someone in the eye shows that you’re paying attention and that you care about what they’re saying. You don’t have to stare—just meet their eyes naturally.
5. Don’t Fidget
I used to tap my fingers or play with my hair when I was nervous. It distracted people from what I was saying. Keep your hands steady and calm. It makes you appear more in control, even if you’re nervous inside.
6. Smile Genuinely
When I started smiling more, I noticed people smiled back. A real smile makes you approachable and warm. Don’t force it, but let it come naturally when it feels right.
7. Use Your Hands While Talking
For years, I kept my hands glued to my sides because I didn’t know what to do with them. Then I started using them to gesture while I spoke, and it made my words feel more alive and clear. Just don’t overdo it.
8. Take Up Space
I used to make myself as small as possible in a room. But taking up space—sitting with confidence or standing with your feet shoulder-width apart—shows self-assurance. Try it and see how it feels.
9. Mirror Others Subtly
One thing I learned from watching good communicators is how they mirror the other person’s body language slightly. It makes people feel more comfortable and connected to you. But keep it subtle so it doesn’t seem fake.
10. Slow Your Movements
When I rushed my movements, I looked nervous. Slowing down how you walk, how you turn, even how you reach for something can make you seem more calm and thoughtful.
11. Keep Your Chin Up
I caught myself looking down at the ground too much. Lifting your chin a little and keeping your head level shows confidence and helps you look more engaged.
12. Face People Fully
When I talked to people before, I’d sometimes keep my body half-turned away. Now I make sure to turn my body fully toward them. It shows I’m listening and makes them feel valued.
13. Mind Your Hands During Silence
When there’s a pause in conversation, it’s easy to let your hands fidget. I’ve learned to keep them still or rest them lightly on a table or my lap. Staying still in silence shows you’re comfortable, even if you’re not saying anything yet.
14. Practice in Front of a Mirror
It felt silly at first, but practicing in the mirror helped me see what other people saw. I could adjust my posture, smile, and gestures before using them in real life.
15. Watch People You Admire
I started noticing how my friends or even actors carried themselves. Picking up little habits from people with good body language helped me develop my own style.
16. Visualize the Best Version of Yourself
Before walking into a big meeting or social event, I close my eyes and picture myself confident, relaxed, and open. Then I try to move and act like that version of me.
17. Breathe
I used to hold my breath without noticing. Taking slow, steady breaths helps you relax and keeps your body language calm. People can sense when you’re breathing calmly—it really does make a difference.
18. Don’t Overthink It
At first, I tried to fix everything at once, and I ended up stiff and awkward. Let yourself make mistakes. Play around, try different things, and find what feels natural. Most people are too busy worrying about themselves to notice if you mess up.
One last thought…
Improving your body language isn’t about being perfect. It’s about becoming more aware of how you come across and practicing little by little. These 18 ways to improve your body language have helped me feel more confident and connect better with people.
Try them out one at a time. See what feels good to you. The more you practice, the more natural it becomes—and soon enough, you won’t even have to think about it.