Dance performance tips – how to overcome nerves onstage

As the year draws to a close, dancers everywhere are preparing for their final dance performance. Whether you’re a seasoned performer who knows the thrill of the spotlight or a newcomer about to experience it for the first time, one thing is universal: those pre-show jitters. Nerves onstage are completely normal, and in fact, they’re often a sign that you care deeply about your craft. 

But don’t worry, you’re not alone! We’ve gathered our favourite tried-and-true performance tips to help you calm those butterflies and channel that energy into an unforgettable dance performance. From practical preparation strategies to mindset shifts that boost confidence, these ideas will help you feel grounded, focused, and ready to shine. Try incorporating a few (or all) into your routine and set yourself up for your best stage moment yet. 

1. Practice and prepare 

Practice and preparation are the foundation of a confident dance performance. The more familiar you are with your choreography, music, and stage cues, the less room there is for uncertainty to creep in. Consistent rehearsal builds muscle memory, allowing your body to respond instinctively even when nerves kick in. Beyond physical practice, preparation also means organising your costume(s), checking your props, and reviewing any technical details well in advance. Doing so will help reduce last-minute stress and free your mind to focus on expressing yourself fully on stage. When you know you’ve done the work, you can step into the spotlight with assurance and enjoy the moment. 

2. Relaxation and visualisation techniques  

Relaxation and visualisation techniques are powerful tools for calming pre-show nerves and boosting confidence. Start by focusing on your breath—slow, deep inhaling and exhaling help regulate your nervous system and bring a sense of calm. Pair this with gentle stretches or light movement to release physical tension.  

Once your body feels more grounded, shift to visualisation. Mentally picture yourself performing with ease and precision, imagining every step flowing smoothly and the audience responding positively. This practice not only reduces anxiety but also primes your mind for success, helping you step on stage feeling centred and ready to shine. 

3. Exercise 

Exercise is an excellent way to manage pre-performance nerves and boost your overall readiness. Physical activity helps release endorphins, which naturally reduce stress and promote a sense of well-being. A light workout—such as gentle cardio, yoga, or dynamic stretching—can loosen tight muscles and improve circulation, making you feel more energised and focused.  

Avoid overly intense sessions right before performing, as they can lead to fatigue. Instead, aim for moderate movement that leaves you feeling refreshed and centred. Incorporating regular exercise into your routine not only supports physical stamina but also enhances mental resilience, helping you step on stage with confidence and ease. 

4. Visualise your dance performance 

Visualisation is the practice of mentally picturing your goals, a technique proven by psychology to enhance focus, boost motivation, and improve self-confidence. Whether you’re performing as a soloist or part of a group, take a few minutes before your routine to imagine the most perfect version of it in your mind. This not only reassures you that you’re properly prepared, but also gives you a chance to slow down, breathe deeply, and step into the mindset of being your best self. 

5. Be confident and connect with the audience 

Confidence is key to creating a memorable dance performance and forging a genuine connection with your audience. Start by trusting your preparation and remind yourself that you’ve done the work and are ready to perform. Confidence isn’t about being perfect, it’s about embracing the moment and expressing your passion through movement. Make eye contact, smile (if the choreography suits this), and allow your energy to radiate outward. 

When you engage with the audience, you transform nerves into excitement and create a shared experience that feels authentic. Remember, confidence grows when you focus on the joy of performing rather than the fear of mistakes. 

6. Embrace the nerves and transmute the energy into dancing 

Nerves onstage before a dance performance aren’t a weakness, they’re a sign that you care deeply about your craft. Instead of fighting those feelings, learn to embrace them and transform that energy into movement. Adrenaline can sharpen your focus and give your dancing an extra spark when channelled correctly. The key is to reframe nervousness as excitement — remind yourself that those butterflies mean you’re ready to shine. Use grounding techniques like deep breathing and positive affirmations, then step on stage with the intention to pour that energy into your dance. When you dance with passion and presence, the audience feels it, and your nerves become fuel for an unforgettable performance. 

Nerves onstage mean you care, and that’s a good thing! With solid preparation, calming techniques, and a focus on the joy of performing, you can turn that energy into something amazing. Trust yourself, embrace the moment, and let your passion shine. Good luck—you’ve got this!