Can Dance Help Us To Feel Calm?

Back in February 2026, we did something a little different at Star Steppers.

Like many dance teachers, I spend a lot of my week chatting to students before classes, between classes and after classes. Over the last few years, I've noticed a real change in the conversations I'm having. Students talking about exams. Students worrying about friendships. Students feeling overwhelmed. Students putting a huge amount of pressure on themselves. And honestly, it felt like I was hearing it more and more. As teachers, we can't take those worries away. We can't sit exams for them. We can't solve every problem they face. But it did get me thinking. Surely there must be something we can do to help that goes beyond teaching dance steps.

Dance has always been about more than just learning routines. It builds confidence, creates friendships and gives people a place where they can switch off from the outside world for a while. So I started exploring whether dance could also become a tool that people could use when stress, worry or panic starts to take over.

The first thing I did was look into calming techniques and I came across some useful resources and methods recommended by the NHS. Things like breathing exercises, focusing on the five senses, imagination and visualisation, grounding and centring exercises. All the techniques are designed to help bring us back to the present moment when our minds start racing ahead. They are amazing techniques in themselves: The question was: how could I turn those ideas into dance?

Building the Routine

Before starting any movement, I knew that a big part of creating that calming atmosphere and state of mind was to find the perfect music. I thought this would be a tricky one to fine, but in actual fact I stumbled across the music choice quite naturally. I heard 'Then There Were Sparks' by A Great Big World and after about 30 seconds I knew it was the one. It seemed to capture exactly what I wanted the piece to feel like. It creates a beautiful sense of calm that is engaging and allows room for the mind to wander. There's also something hopeful about the song. The lyrcis acknowledge that life isn't always easy, but it also reminds us that even in difficult moments there is still light, still hope and still something positive to hold onto. I couldn't really ask for more.

As I listened to the lyrics, different ideas started to form. The lyrics signposted the way: this section should focus on breathing, this one on the sense of touch. Using the NHS techniques I was able to assign sections to the song that felt natural within the song.

Then it was time to play with the movement and experiment with the techniques themselves. Could a breathing exercise become part of a dance? Could focusing on the different senses be maintained while still executing choreography? Could a series of different calming techniques be enough to work with to create a whole dance? Slowly the answers revealed themselves and bit by bit, the piece came together. The most interesting thing to understand was how your own focus and attention would shift from section to section. You are still moving throughout but the movements encourage your mind to focus on your breathing. Then it would refocus to notice your surroundings and reconnect with what you can see, hear and feel. As a teacher it was an incredibly different way of choreographing and I feel that this exercise has created a new level of appreciation for how interconnected the mind and body are when we are dancing.

Why I Think This Routine Is Important

I don't think anyone would argue that life feels quite busy these days. Young people face pressures that didn't really exist when many of us were growing up. Adults aren't immune to it either. We're constantly connected. Constantly busy. Constantly thinking about the next thing. Being present has almost become a skill in itself.

What I love about dance is that it naturally pulls us into the moment. When you're concentrating on music, movement and expression, you're not thinking about tomorrow's maths test or next week's presentation. You're simply there. For that moment, you're present. That's what I wanted this workshop to encourage. In the February workshops, I saw first hand all of our Star Steppers students take to this idea and it was a powerful moment to witness.

Beyond the Dance Class

Although the workshop took place in a dance environment, I don't think the benefits stop there. For students, some of these techniques could be useful before an exam or while revising. For performers, they could help manage nerves before stepping onto a stage. For adults, they might provide a simple way to reset during a stressful day.

And for schools, I think there is huge value in finding creative ways to talk about wellbeing. Not every young person connects with a worksheet. Not every young person wants to sit and talk. Sometimes movement can say things words can't.

More Than Just a Routine

When I created this piece, my goal wasn't to create an amazing routine or a show-stopping performance. The goal was much simpler than that. I wanted people to leave with something useful. Something they could remember. Something they could come back to.

If a student remembers one breathing exercise before an exam, that's a success. If somebody remembers to focus on the five senses when they're feeling overwhelmed, that's a success. If the routine helps even one person feel a little calmer in a difficult moment, then it has done exactly what I hoped it would do.

Sometimes dance is about performing.

Sometimes it's about having fun with friends.

Sometimes, just sometimes, it's about knowing it can help us find our feet again when life feels a little overwhelming.

Written by Anthony Beaumont-Mills

Principal of Star Steppers

YOUTUBE LINK TO THE FULL ROUTINE:

Below is the link to the full routine created for the workshop. Feel free to watch, share with friends and family, or pass it on to a school, teacher or student who may benefit from having another tool to support their wellbeing.

https://youtu.be/cKj7Zve9ONs?si=GnL6cFJo596saKHG

FLASH CARDS LINK:

Below is a useful link for some flashcards we utilised in our workshops to help the students understand the different breathing techniques featured in the routine. These are great resource for schools, families or anyone wishing to start a conversation about effective ways for young people to combat feelings of nerves, stress and anxiety.

MHST Digital Resources - cards