This article originally appeared in the Spring 2025 Pink Issue of Showstopper Magazine.
Performing on stage can bring out a whirlwind of emotions, even for the most experienced dancers. For shy dancers, those emotions can feel even stronger, with “butterflies” in the stomach turning into full-on jitters. But stage fright doesn’t have to hold you back! Here’s a guide to help you turn nervous energy into performance power.
Embrace the Butterflies
Stage fright is a natural part of performing. Those butterflies you feel? They’re actually a sign that you care deeply about your performance, which can be a huge strength. Rather than trying to squash the nerves completely, try to embrace them! Tell yourself that these feelings are your body’s way of preparing you to shine. Some of the best performers experience nerves before going on stage, and they use that energy to focus and fuel their performance.
Practice Mindful Breathing
When you’re backstage, anxiety can cause your heart rate to spike and your thoughts to race. Mindful breathing is a great way to calm down quickly. Take a deep breath through your nose for a count of four, hold it for four, and then exhale slowly through your mouth for four. Repeat this a few times before you step on stage. This technique tells your body that you’re safe, which helps relax tense muscles and clears your mind. When you’re focused and relaxed, those butterflies will feel more like a gentle flutter than a storm.
Visualize Your Success
Visualization is a powerful tool for building confidence. Take a few moments before your performance to imagine yourself dancing with ease and confidence. Picture every detail, from your first move to your final pose, and envision the audience’s applause. Visualizing a successful performance helps train your brain to feel calm and capable, setting the stage for a real-life boost in confidence. Even just a few minutes of this can help shift your focus away from fear and let you walk on stage feeling ready.
Find Your Support
If you’re still feeling those pre-show jitters, connect with someone who can help you feel grounded. A quick chat or a pep talk from a fellow dancer, teacher, or friend can make all the difference. Sometimes, sharing your feelings can lighten the load. Remember that you’re part of a team, and most likely, some of your fellow dancers are feeling the same way! A simple high-five, hug, or even a smile can remind you that you’re not alone on that stage.
Turn Butterflies into Bravery
Stage fright is something that even seasoned dancers experience, but with a few simple strategies, you can face it head-on. Embrace the butterflies, breathe deeply, visualize success, and find comfort in the support of others. The more you practice these techniques, the easier it will be to turn nervous energy into a confident performance. So the next time you feel those butterflies fluttering before the curtain rises, remember: they’re there to help you fly!
