The strongest job candidates aren’t always the most qualified. Often, they’re the most grounded in their physical presence, or body regulation, during job interviews. Breathing is relaxed. Posture is good. Facial expressions are appropriate and engaging. And arms and hand gestures are at ease (not fidgety). 

Those physiological signs project someone who is calm, confident, and present in the moment, especially while under pressure – like answering questions during a high-stakes job interview.  

Such techniques are practiced in somatic preparation for job interviews. Somatic prep is one of the most effective ways job seekers can improve confidence, communication, and presence during the interview process.  

You may recognize the signs of interview anxiety 

Most candidates prepare mentally for job interviews. They research the hiring organization, study the job description, identify how their skills and experience will make a difference, and rehearse answers to common interview questions.  

But few candidates prepare physically for a job interview, even though anxiety is experienced in the body before a hiring manager or talent recruiter asks the first question. 

Tight shoulders, shallow breathing, rapid speech, nervous fidgeting – does any of this feel familiar? If so, you’re far from alone in experiencing these challenges. Just know that they can quickly undermine even the strongest, most confident and prepared mindset.  

I know because I see it a lot as a talent recruiter – and also because it happened to me.  

I learned about somatic benefits the hard way 

Early in my career, I interviewed for a public service role after scoring highest on a competitive admissions exam. I had prepared extensively and felt confident before walking in. But that changed when I found myself standing alone in front of a panel of multiple interviewers in a cold, stark conference room.  

Within minutes, I mentally disconnected from the moment. My hands shook, my voice trembled, and I struggled to clearly process simple questions in my mind. Of course, the anxiety affected my responses and interview performance. I did not land the job.  

Looking back, I was not unqualified for the role. My nervous system just became overwhelmed.  

That experience shaped how I think about interviewing today, both as a talent recruiter and as someone who spent nearly two decades managing high-pressure projects across utility operations, electrical distribution systems, and consulting environments where calm communication is mission critical. 

Why somatic prep matters to your career in today’s hiring market  

Job candidates who are calm, grounded, and engaged during interviews tend to build trust more quickly. This does not mean they’re fearless. It means they know how to regulate pressure in real time – and this is monumentally important to today’s hiring managers and executives in building stronger teams, working environments, and results. 

Hiring managers are paying closer attention than ever before to soft skills, or interpersonal skills. Somatic preparation boosts a candidate’s ability to convincingly exhibit soft skills during interviews, where hiring managers and recruiters can assess communication style, adaptability, emotional intelligence, and leadership presence. All of these are trending upward in hiring conversations across industries.  

A recent LinkedIn Workplace Learning Report cites that interpersonal skills remain among the most in-demand candidate capabilities and traits sought by today’s employers.  

Techniques and tips to use before an interview  

Simple somatic interview preparation techniques can help you rise above performance anxiety in multiple ways: 

• Slow down or mitigate racing thoughts.  

• Improve your posture and vocal tone.  

• Increase your focus and listening skills. 

• Reduce visible responses to stress.  

• Improve your confidence without sounding rehearsed.  

Practice the three techniques below and become aware of how they improve your interview performance.

1. Practice controlled breathing

The University of Washington describes box breathing as a technique to manage stress and improve performance during high-pressure situations. Try box breathing for two minutes before your next job interview:  

• Inhale for four seconds.  

• Hold that breath for four seconds.  

• Exhale for four seconds.  

• Hold for four seconds. 

• Repeat this technique multiple times. 

2. Get grounded through physical awareness

Healthline explains that grounding exercises help refocus attention on the present moment and reduce feelings of anxiety and stress. Before entering the interview space, whether it’s in person or virtual, pause, practice, and notice the physical sensations of these three actions:  

• Feel both of your feet on the floor.  

• Relax your jaw and shoulders.  

• Slow your speaking pace while responding to a potential question. 

3. Regulate your body energy instead of striving for perfection

Many job candidates try to completely eliminate nervousness. This usually backfires. The goal is not perfection; the goal is regulation.  

• One simple exercise is to place both of your hands over your heart while taking slow breaths. According to self-compassion researcher Dr. Kristin Neff, physical gestures of self-soothing can help calm the body and reduce anxiety.  

•  Another calming technique involves lying flat on the floor with arms outstretched for several minutes while focusing on slow breathing and physical support from the ground beneath you. Somatic therapists often recommend this position to help the nervous system settle and reconnect with physical safety. This is the perfect way to spend 15 minutes on your home office floor before a virtual interview.  

•  Verywell Mind also highlights the growing popularity of “floor time” – noting that lying flat on the floor can reduce overstimulation, relax the body, and activate the nervous system’s calming response.  

•  Cleveland Clinic offers an excellent primer on how grounding techniques can calm stress responses and help people maintain or regain focus during anxiety-ridden and overwhelming moments.  

Get ready for your best-ever interview experience 

Emotional regulation and authentic communication are strong competitive advantages in today’s hiring market. Candidates who leave lasting impressions are rarely the most polished; they’re the most present. Somatic interview prep can help you show up as your best self, too, when it matters most.  

Get in touch with me for more interview tips, advice, and strategies and access to great jobs. My name is Marie Wiley and I am a Recruiting Partner with Goodwin Recruiting, where we’re known for matching talent with the right opportunities. It would be an honor to guide you through the next successful step in your career. 

And feel free to check out our jobs board for exciting roles that are available right now.