Moving Through It: How Dance and Movement Unlock Emotional Release

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As a new parent, I encountered challenges that I thought I was long past—like anxiety. It had been over a decade since I'd battled with this overwhelming emotion. However, surprise: parenting unlocks a whole new dimension of unaddressed challenges and emotions. The anxiety was so overwhelming, and having not experienced it for so long, I struggled to cope with it. I felt like I couldn't breathe, my chest hurt, and my shoulders became so tight that I pulled a muscle shortly afterwards.

So, I did what felt natural and doable at the time, especially while watching my 16-month-old. I danced. I started singing, "Dance away, dance away, dance away the anxiety." As I sang this improvised jingle and moved intuitively through the room, I felt the anxiety slowly begin to lift, all while entertaining my toddler and including him in the exercise.

Whether we are parents or not, I discovered that dance is a powerful way to move our emotions through and out of the body in a fun, healthy, and creative way. What I experienced in that moment of desperation has deep roots in both ancient wisdom and modern science.

The Science Behind Movement and Emotion

Our bodies hold far more emotional intelligence than we typically give them credit for. When we experience stress, anxiety, or overwhelming emotions, our nervous system activates in ways that create physical tension and energy that needs somewhere to go. Dance and intentional movement provide that outlet, working with our biology rather than against it.

Neuroscientist Dr. Peter Levine's research on trauma shows that emotions create energy in the body that, when unexpressed, can become "stuck" as chronic tension, anxiety, or even physical pain—exactly what I was experiencing with my tight shoulders and chest pain. Movement helps complete these natural emotional cycles, allowing the nervous system to return to balance.

When we move rhythmically, our brains release endorphins and serotonin while reducing cortisol levels. But beyond these chemical changes, movement activates the vagus nerve—our body's natural "reset" button—helping shift us from fight-or-flight into a calmer state. This is why my spontaneous living room dance session could transform not just my emotional state, but my entire day.

Different Movements for Different Emotions

Learning to match your movement to your emotional needs can be powerfully effective. My intuitive response to anxiety—gentle swaying while singing—was perfectly aligned with what research shows works best.

For Anxiety: Try gentle, flowing movements with long exhales. Sway side to side or stretch your arms overhead and let them float down.

For Anger: Vigorous movement helps metabolize intense energy. Try stomping, punching the air, or jumping jacks—channeling the energy rather than suppressing it.

For Sadness: Slower, flowing movements honor tender emotions while keeping energy moving. Try gentle reaching movements or simple swaying.

For Restless Energy: Use movements that require focus—simple dance combinations or rhythmic patterns that engage both sides of your brain.

Creating Your Movement Practice

The beauty of using movement for emotional regulation is its accessibility—you don't need special training, equipment, or much space. As a parent juggling a toddler's needs, I learned that simple movements can be profoundly effective.

Start Small: Even 30 seconds of movement can shift your emotional state. Try the "shake it out" technique—literally shake your hands, arms, and whole body for 10-30 seconds.

Create Movement Rituals: Put on one song and move for its entire duration. My "dance away the anxiety" jingle became a family favorite that my toddler now requests when he's feeling big emotions too.

Family Movement: Children naturally understand the connection between movement and emotional release. Including children in our emotional regulation practices teaches them valuable life skills.

The Parenting Advantage

As parents, we have a unique advantage when it comes to movement-based emotional regulation. Children are naturally uninhibited in their physical expression, giving us permission to be silly and free. My toddler didn't judge my anxious dancing—he joined in, clapping and swaying along.

This modeling is powerful too. When children see us using healthy ways to handle difficult emotions, they learn that feelings are manageable and that we have tools to work with them.

Beyond Self-Consciousness

The biggest barrier to using movement for emotional regulation is often our own self-consciousness. We worry about looking silly or not doing it "right." But emotional movement isn't about performance—it's about expression and release.

In that moment of overwhelming anxiety, I wasn't thinking about how I looked. I was simply responding to what my body needed. That authenticity—that willingness to prioritize feeling better over looking perfect—is exactly what makes movement so healing.

Moving Forward

The next time you feel emotional energy building—whether it's anxiety, frustration, sadness, or even joy—consider movement as your first response rather than your last resort. Put on a song, step away from screens, and let your body guide you. You might shake, sway, stomp, or stretch. You might move vigorously or gently. The "right" way is whatever feels authentic in that moment.

In a world that often asks us to sit still with our emotions, movement reminds us that feelings are meant to flow. Sometimes the most emotionally intelligent thing we can do is get up and dance our way through whatever we're facing. Your body—and your emotional wellbeing—will thank you.

And if you happen to be entertaining a toddler while you do it, even better. You might just be giving them the greatest gift of all—a model for navigating life's challenges with creativity, authenticity, and a touch of rhythm.

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