How to Calm Nerves Before an Interview: 12 Proven Techniques That Actually Work

Your palms are sweaty. Your heart is racing. You keep checking your phone to see how many minutes are left before your interview starts.

Sound familiar? You are not alone.

Research shows that 93% of job candidates experience interview anxiety. That nervous feeling before an interview is completely normal. The good news? You can learn to manage it.

This guide breaks down exactly how to calm your nerves before an interview using techniques backed by psychology and used by everyone from Navy SEALs to professional athletes.

Why Do We Get Nervous Before Interviews?

Understanding why you feel anxious is the first step to controlling it.

Interview nerves happen because your brain perceives the situation as a threat. Even though there is no physical danger, your body responds the same way it would if you were facing one. This triggers your fight-or-flight response.

The result? Sweaty palms, racing heart, dry mouth, and that uncomfortable feeling in your stomach.

Here is what actually happens in your body:

• Your adrenal glands release cortisol and adrenaline
• Blood flow shifts away from your digestive system
• Your muscles tense up in preparation for action
• Your brain becomes hyper-focused on potential threats

The trick is not to eliminate these feelings entirely. Instead, you want to redirect that nervous energy into something productive.

12 Proven Techniques to Calm Interview Nerves

1. Practice Box Breathing (The Navy SEAL Technique)

Box breathing is used by Navy SEALs in high-pressure combat situations. If it works for them, it can work for your interview.

How to do it:

1. Breathe in slowly for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale slowly for 4 seconds
4. Hold your empty lungs for 4 seconds
5. Repeat 4-6 times

This technique activates your parasympathetic nervous system, which tells your brain that you are safe. Your heart rate slows down, and you feel calmer within minutes.

Pro tip: Practice this technique daily for two weeks before your interview. The more familiar it feels, the more effective it becomes when you need it most.

2. Reframe Nervousness as Excitement

Here is a simple mindset shift that actually works: Instead of telling yourself "I am so nervous," say "I am so excited."

Research from Harvard Business School found that people who reframed their anxiety as excitement performed significantly better in stressful situations. Both emotions feel similar in your body — racing heart, heightened alertness, butterflies. The only difference is how your brain interprets them.

Before your interview, say out loud: "I am excited about this opportunity."

3. Prepare Until You Feel Confident

One major reason we feel nervous is fear of the unknown. You cannot predict every question, but you can prepare for the most common ones.

Studies show that 70% of successful candidates practice their interview responses out loud before the actual interview.

Focus on preparing answers for:

• "Tell me about yourself"
• "Why do you want this job?"
• "What is your greatest weakness?"
• "Describe a challenge you overcame"
• "Where do you see yourself in five years?"

For behavioral questions, use the STAR method to structure your answers clearly. Want to practice answering real interview questions? Our interview question bank has hundreds of questions organized by company and job type.

4. Arrive Early (But Not Too Early)

Rushing to an interview adds unnecessary stress to an already stressful situation.

Plan to arrive 15-20 minutes before your scheduled time. This gives you buffer time for unexpected delays and a few minutes to compose yourself. Not sure exactly when to show up? Read our detailed guide on how early you should arrive for an interview.

For virtual interviews, log in 5-10 minutes early. Test your camera, microphone, and internet connection beforehand so you are not troubleshooting technology when you should be focusing on your answers. If your interview is over the phone, check our phone interview preparation guide for specific tips.

5. Use the S.T.O.P. Method

When anxiety starts building, use this simple mental framework:

• S — Stop what you are doing and pause
• T — Take three deep breaths
• O — Observe your thoughts and feelings without judgment
• P — Proceed with intention

This technique takes less than 30 seconds and helps you regain control when nervousness threatens to overwhelm you.

6. Do a Power Pose

Your body language affects how you feel, not just how others perceive you.

Before your interview, find a private space and stand in a "power pose" for two minutes. Plant your feet wide, put your hands on your hips, and lift your chin slightly.

Research suggests this posture can increase testosterone (associated with confidence) and decrease cortisol (the stress hormone). Even if you are skeptical, the act of intentionally standing tall helps shift your mental state.

7. Listen to Music That Pumps You Up

Music has a direct impact on your mood and stress levels. Studies show that listening to your favorite songs can reduce cortisol levels by up to 25%.

Create a pre-interview playlist with songs that make you feel confident and energized. Listen to it on your way to the interview or while getting ready.

Some people prefer calming music. Others prefer high-energy tracks. Choose whatever makes YOU feel your best.

8. Stop Your Hands from Shaking

Shaky hands are one of the most visible signs of nervousness. Here is a trick that works: Clench your thigh muscles.

When you squeeze your thigh muscles, it redirects the nervous energy away from your hands. You can do this discreetly while sitting, and it allows you to still use natural hand gestures when speaking.

9. Remember: It Is a Conversation, Not an Interrogation

One of the biggest mindset shifts you can make is remembering that an interview is a two-way conversation.

Yes, the interviewer is evaluating you. But you are also evaluating them. You are trying to figure out if this company and role are right for you.

When you approach the interview as a conversation between two professionals rather than a test you might fail, the pressure decreases significantly.

10. Visualize Success

Elite athletes use visualization before competitions. You can use it before interviews.

Close your eyes and picture yourself:

• Walking into the interview room confidently
• Shaking hands with a firm grip and warm smile
• Answering questions clearly and thoughtfully
• Leaving the interview feeling proud of how you performed

Visualization works because your brain cannot fully distinguish between a vividly imagined experience and a real one. By rehearsing success mentally, you prime yourself to achieve it.

11. Prepare Questions to Ask Them

Having thoughtful questions ready serves two purposes: It shows genuine interest in the role, and it gives you something concrete to focus on besides your nerves.

Good questions to prepare:

• "What does success look like in this role after 90 days?"
• "What is the team culture like?"
• "What are the biggest challenges facing the team right now?"

When you have questions ready, you feel more in control of the conversation. For more ideas, check out our guide on good questions to ask at the end of an interview.

12. Accept That Some Nervousness Is Good

Here is the truth: A little nervousness actually helps your performance.

Moderate anxiety keeps you alert, focused, and energized. It shows you care about the outcome. The goal is not to eliminate all nerves but to keep them at a level where they help rather than hurt you.

If you feel completely relaxed before an important interview, you might not bring the energy and enthusiasm employers want to see.

What to Do If You Feel Nervous During the Interview

Sometimes nerves hit hardest once the interview starts. Here is how to handle it:

Take Your Time Before Answering

When asked a question, it is perfectly acceptable to pause for 2-3 seconds before responding. This gives you time to collect your thoughts and prevents rambling.

If you need more time, you can say: "That is a great question. Let me think about that for a moment."

Sip Water

Bring a water bottle or ask for water if offered. Taking a sip gives you a natural pause and helps with dry mouth caused by anxiety. Check our complete checklist on what to bring to an interview so you are fully prepared.

Focus on One Person

In panel interviews, nervousness can spike because you feel watched from multiple angles. Pick one friendly face and direct most of your answers to them, while making occasional eye contact with others.

If You Blank on a Question

It happens to everyone. If your mind goes blank:

1. Take a breath
2. Ask them to repeat or clarify the question
3. Start with what you do know and build from there

Interviewers understand that nerves can cause momentary blanks. How you recover matters more than the blank itself.

Related: The best way to reduce interview anxiety is through practice. Research shows that mock interviews significantly improve confidence. Try a free mock interview session to build your confidence before the real thing.

What Are the 3 C's of Interviewing?

The 3 C's are a framework that helps you structure your interview approach. While different sources define them slightly differently, the most useful version for managing nerves is:

1. Calm — Maintain composure through breathing techniques and preparation
2. Confident — Project self-assurance through body language and clear communication
3. Competent — Demonstrate your skills and experience with specific examples

When you focus on embodying these three qualities, you give yourself a clear framework rather than vague instructions to "just relax."

Another popular version focuses on answer structure: Concise, Compelling, and Concrete. Keep your answers short and impactful, show enthusiasm, and back up claims with specific examples.

The Night Before Your Interview

What you do the night before can significantly impact how you feel the next day:

• Get 7-8 hours of sleep. Sleep deprivation increases anxiety and impairs cognitive function.
• Lay out your clothes. Eliminate morning decisions that could add stress. Not sure what to wear? Read our guide on what not to wear to an interview to avoid common mistakes.
• Review your notes one final time. But do not cram. If you do not know it by now, one more hour will not help.
• Avoid alcohol. It disrupts sleep quality even if it helps you fall asleep faster.
• Do something relaxing. Watch a favorite show, take a bath, or read a book. Give your brain a break.

The Morning of Your Interview

• Eat a proper breakfast. Your brain needs fuel. Choose foods that provide steady energy, not a sugar spike and crash.
• Avoid excessive caffeine. One cup of coffee is fine. Three cups will amplify your jitters.
• Exercise lightly. A short walk or some stretching releases physical tension and produces mood-boosting endorphins.
• Review your key talking points. Not every detail — just the highlights you want to make sure you mention.
• Give yourself a pep talk. Sounds cheesy, but speaking positive affirmations out loud actually works.

Frequently Asked Questions

How can I calm down before an interview?

The fastest ways to calm down are: (1) Practice box breathing — inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Repeat 4-6 times. (2) Reframe your nervousness by saying "I am excited" instead of "I am nervous." (3) Do a 2-minute power pose in a private space. (4) Prepare thoroughly so you feel confident in your answers. These techniques can work within minutes when practiced correctly.

What are the 3 C's of interviewing?

The most commonly cited 3 C's are Calm, Confident, and Competent. Stay composed through breathing and preparation, project self-assurance with good body language, and demonstrate your abilities with specific examples. An alternative version for structuring answers is Concise, Compelling, and Concrete — keep answers brief, show enthusiasm, and use real examples.

Do interviewers expect you to be nervous?

Yes. Experienced interviewers know that 93% of candidates feel nervous, and they account for this. Most interviewers actually see some nervousness as a positive sign — it shows you care about the opportunity and are taking it seriously. What matters is not whether you are nervous, but how you handle it. Interviewers look for candidates who can manage their nerves and still communicate effectively.

How to stay calm and focused in an interview?

During the interview: (1) Take 2-3 seconds to think before answering each question. (2) Focus on your breathing — keep it slow and steady. (3) Make eye contact with one friendly face if it is a panel. (4) Keep water nearby and take sips when needed. (5) If you blank on a question, ask for clarification to buy thinking time. (6) Remember it is a conversation, not an interrogation — you are also evaluating them.

What is the biggest red flag to hear when being interviewed?

Major red flags from interviewers include: "We are like a family here" (often means poor boundaries), "We work hard and play hard" (expect long hours), vague answers about growth opportunities, high turnover mentions, speaking negatively about current employees, or inability to describe day-to-day responsibilities. If something feels off, trust your instincts and ask follow-up questions.

Can nervousness ruin an interview?

Mild to moderate nervousness rarely ruins interviews — in fact, it can enhance performance by keeping you alert. However, severe anxiety that causes you to freeze, ramble uncontrollably, or forget key information can hurt your chances. The solution is not to eliminate nerves but to manage them. Preparation is the best antidote: the more you practice with mock interviews, the less overwhelming your nerves become. If anxiety significantly impacts your daily life, consider speaking with a mental health professional.

What to Do After Your Interview

The interview is over, but your work is not quite done. Taking the right steps afterward can reinforce the positive impression you made:

• Send a thank-you email within 24 hours. Keep it brief and personalized. Learn how to follow up after an interview the right way.
• Reflect on what went well. Write down questions you answered confidently so you can replicate that success.
• Note areas to improve. Did you stumble on any questions? Prepare better answers for next time.
• Watch for positive signs. Not sure how it went? Check these signs you might get the job.

Final Thoughts

Interview nerves are universal. Even the most successful professionals felt anxious before interviews that changed their careers.

The difference between candidates who let nerves derail them and those who succeed despite them comes down to preparation and technique. Now you have both.

Remember: Feeling nervous means you care. Channel that energy into enthusiasm, prepare thoroughly, and trust that you have something valuable to offer.

You have got this.