Dance your stress away: the secrets of movement in stress management

Dancing not only lifts our spirits but also plays a significant role in effectively managing stress, strengthening resilience, and improving overall wellbeing, according to a new international study.

The findings suggest that engaging in dance can facilitate emotional expression and foster social bonds, creating a powerful buffer against stress. These elements not only elevate mood but also stimulate the release of hormones like oxytocin and endorphins, which are linked to feelings of happiness and connection.  The study also suggests that music interventions reduce state anxiety, nervousness, restlessness, and feelings of worry, as well as salivary cortisol levels, heart rate, and blood pressure

The paper, published in Psychology of Sport & Exercise, researches the relationship between dance and stress regulation – using multidisciplinary insights from psychology, neurobiology, and socio-cultural perspectives.  By examining various dance forms, the research highlights how movement, music, and social connection can transform how we cope with life's challenges.

The international team of academics – experts in teaching and learning dance - gathered data from a wide range of studies that investigated dance's effects on stress. This involved not only reviewing existing literature on dance but also exploring related topics, such as the impact of music and rhythm, social interaction, and the physiological responses to movement. 

What the researchers say: “It’s fascinating to see how something as enjoyable as dance can have profound effects on our mental health,” the lead author told us. “Our research shows that by dancing, we can tap into a natural stress-relief mechanism that enhances our resilience and helps us cope with daily pressures.” Ultimately, this research suggests that incorporating dance into our weekly routines could be a simple yet effective strategy for improving mental health and resilience.  “In a time when mental health is more critical than ever, our findings advocate for the integration of dance into community health initiatives. Encouraging people to move together can create a sense of belonging and support while enhancing their ability to cope with stress.”

My take: This study is in line with a number of recent studies which have shown that exercise is far more effective if it is done on a group basis—or that includes a group of two. Other studies, also reported in TR, have shown that music not only reduces stress, but improves cognition, even delaying the onset of debilitating dementia.

Put music and group exercise together and you get a near-perfect exercise routine.