7 Grounding Techniques for Dancers: Staying Present in High-Stress Moments
- SPRINT project
- Aug 8
- 4 min read
Whether it’s opening night, an audition, or a high-stakes rehearsal, dancers often face moments of intense pressure. In these situations, staying grounded, both mentally and physically, can make all the difference. Grounding techniques help you to reconnect with your body, calm your nervous systems, and stay present in the moment. It can also give you a sense of control by giving you something immediate to focus on. This can be especially helpful when your thoughts are racing or emotions feel overwhelming.
This blog introduces you to 7 simple, body-based strategies that dancers can use to manage nerves and enhance performance readiness.
1. Breathwork: Anchor Yourself with the Breath
Why it helps:
Breathing is one of the fastest ways to regulate the nervous system. When we’re anxious, our breath becomes shallow and fast. Slowing it down sends a signal to the brain that we’re safe.
Try this: Box Breathing
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 3–5 rounds, focusing on the rhythm.
Use this before going on stage, during a break in rehearsal, or even in class transitions
Imagery: Visualise Stability and Strength
Why it helps:
Our research has found that dancers describe using imagery to ground themselves. For example, visualizing roots, weight, or spatial orientation. These images are not just abstract thoughts, but felt in the body. This supports the idea that imagery can modulate proprioception and kinesthetic awareness, helping dancers to feel more stable and present.
Try this: “Roots into the Floor”
Stand in parallel, feet hip-width apart.
Imagine roots growing from the soles of your feet deep into the floor.
With each breath, feel yourself becoming more stable, supported, and connected to the ground.
This can be done before class, during warm-up, or as part of a pre-performance routine.
3. Weight Shifting
Why it helps:
Weight shifting involves consciously moving your body’s weight from one part to another, such as from foot to foot, or between the front and back of your feet. While it may seem simple, it’s a quick and easy way to reconnect with your body and the present moment. Shifting your weight brings awareness to balance, gravity, and physical presence, which are all key aspects of dance.
Try this: "Foot to Foot Weight Shifting"
Stand in parallel and slowly shift your weight side to side or front to back.
Notice the contact between your feet and the floor.
Try this with eyes closed to deepen internal focus.
4. Body Scanning
Why it helps:
A slow mental check-in with each part of the body helps dancers reconnect with physical sensations and release tension.
Try this: Guided 3 minute guided body scan for beginners
5. Tactile Grounding
Why it helps:
Tactile feedback can help dancers feel more anchored and present. Touch is one of the most direct ways we connect with the present moment. When dancers engage with tactile sensations, such as pressing their feet into the floor or holding a textured object, it stimulates the part of your nervous system responsible for processing sensory information including sights, sounds, touch, temperature, and pain. That sensory input helps the brain register, “I’m here, I’m safe, I’m in my body.” This is especially helpful in moments of stress, anxiety, or performance pressure when dancers might feel disconnected or overwhelmed.
Try this: Different ways of tactile grounding
Press your palms together or into thighs.
Feel your feet through bare feet or dance shoes.
Hold or squeeze a small object (e.g. textured ball, fidgit toy, resistance band).
Use a resistance band to feel muscular engagement and release.
Wrap a soft scarf around your shoulders or hold a hot cup of tea for comfort.
Wrap arms around yourself in a self-hug.
6. Naming and Noticing
Why it helps:
This technique helps dancers externalise anxious thoughts and return to the present. Naming an emotion turns it into something you’re experiencing, not something you are. This distance helps you to externalise the feeling, rather than being overwhelmed by it, and bring you back to the here and now. By noticing what’s happening, dancers can interrupt spirals of worry about the future (e.g. “What if I mess up?”) and return to the moment they’re actually in.
Try this: "Name and notice what you are experiencing"
Silently name what you’re experiencing: “I feel nervous,” “My heart is racing,” “I’m excited.”
Then add: “And I’m here. I’m safe. I can dance.”
7. Focus Point
Why it helps:
Choosing a fixed point (drishti) in space to focus your gaze stabilises attention and reduces overwhelm. This can also help you to stay present and avoid distractions as well as maintain balance and spatial awareness. Think of it as a visual anchor that helps you stay grounded and connected to the moment.
Try this: "Pick a spot"
Pick a spot. This could be on the floor, a curtain fold, a light, or even a spot on your costume.
Keep your gaze soft but steady.
Use this during centering exercises, before entering the stage, during stillness in choreography, or when you feel overwhelmed.
Embedding Grounding in Dance Practice
Dance educators and organisations can support dancer well-being by:
Including grounding in warm-ups or cool-downs
Offering these tools in safeguarding or well-being workshops
Encouraging dancers to personalise their own grounding routines
Grounding isn’t just for moments of crisis. It’s a mental skill that can be practiced and strengthened over time.
Want More Tools for Safer, Healthier Dance?
Subscribe to www.sprintproject.org for more resources on dancer well-being, safeguarding, and strengths-based approaches to creating safer dance environments.
Let’s keep building a dance culture where all dancers have a right to feel safe and supported.
Written by Prof Jennifer Cumming, Co-Director of The SPRINT Project and Chartered Psychologist.
Comments