Breathing is your hidden superpower! Discover how proper breathing brings calm, strength and flow in dance – and in life - Better balance, energy and presence.
Breath – Your hidden superpower
How proper breathing gives calm, strength and better flow in dance - are you aware of your breath? Have you ever stopped and really noticed how you breathe? What happens to your body when you take a deep breath right now? Perhaps you have noticed that your breath becomes shorter when you are stressed, or that a deep breath can provide immediate calm. Breathing is with us all the time, but how often do we really think about how we breathe?
For me, proper breathing has been a crucial factor in both dance and life in general. I have experienced how powerful it is to use my breath consciously to find balance, reduce stress and improve my movements. The way I breathe affects everything – from my movements on the dance floor to how I handle stress and challenges. When we breathe correctly – that is, deep into the belly with a calm and steady rhythm, preferably through the nose – we send signals to the body of safety.
Nose breathing – A natural breathing method
When we breathe through our nose, the air is filtered, the humidity is regulated, and the body activates its natural relaxation mechanisms. A deep, calm breath tells the nervous system that everything is in balance, while a shallow and hectic breath triggers the stress response. I notice this clearly when I dance. If I hold my breath or take a breath too short, my movements become stiff and tense. However, when I remember to breathe evenly and deeply, I have better flow and connection with the music.
Have you ever noticed how your breathing affects your own movements?
Exhalation – The key to calm and strength
One of the most important things I've learned is that it's the exhalation that creates calm. Many people focus on the inhalation when trying to relax, but it's actually the long, controlled exhalation that activates the body's relaxation response.
"It is the exhalation that calms the nervous system, not the inhalation. The longer the exhalation, the more relaxed we become." – Anette Aarsland
When I work with my breath in dance, I am conscious of exhaling slowly. In technically demanding moments, like a slow body roll or a smooth transition in Bachata, exhaling helps me avoid unnecessary tension and keep the movements flowing. I feel my shoulders drop, my chest open, and my whole body feel lighter.
I can literally feel the tension in my shoulders, neck, and chest releasing. The same goes for everyday life – if I get stressed, I stop and focus on a calm, long exhale. It works every time.
Have you ever noticed how you breathe when you are stressed versus when you are completely relaxed?
Breath and movement – Create flow and energy
Breathing affects our energy and balance more than we often realize. When we breathe correctly, we can move more naturally and harmoniously, without unnecessary tension.
I will never forget all the times I have danced intensely. In the middle of a demanding sequence, I have often noticed that I was holding my breath, and suddenly my movements felt heavy and tense. When I consciously started to breathe evenly with the music, the tension let go, and I was able to flow through the dance. It is in moments like these that I am truly reminded of how important breathing is. As a dancer, I have experienced how important it is to breathe with the movements. A steady breath gives more energy, better balance and a deeper connection to the music. If I hold my breath during technically demanding sequences, I lose my flow. But when I let my breath guide the movements, everything feels more natural, as if my body is moving in harmony with the music without resistance. For example, when I dance a sensual Bachata, I make sure that my inhales and exhales follow my movements.
This helps me maintain a soft body position and avoid stiffness.
"Breath is the bridge between body and mind. When you learn to breathe correctly, you open the door to more energy, better concentration and a stronger body." – Nina Hanssen
Have you ever experienced how conscious breathing can change the feeling of movement and provide more flow and energy?
A simple breathing technique for calm and focus
If you want to test how breathing can give you more calm and presence, try this simple exercise:
- Breathe in through your nose for 4 seconds, and feel your belly expand.
- Hold your breath for 4 seconds.
- Breathe out slowly through your mouth for 8 seconds.
- Repeat for at least 5 rounds.
This technique helps me reset myself before a dance performance or just to find balance in a hectic day.
It works because it activates the parasympathetic nervous system, which slows your heart rate and reduces stress hormones. Additionally, the extended exhalation helps stimulate the vagus nerve, which promotes a deeper sense of calm and focus.
Would you like to try this simple technique to feel how conscious breathing can give you more calm and focus?
Breath is life – Use it consciously
Breathing is not just something that happens automatically – it is a powerful resource we can actively use to create calm, strength and energy. Try the breathing technique above today and notice how you feel afterwards! Start today!
Take five minutes to try this breathing technique and see how it affects your mood and body. Make it a daily practice. You will soon notice how conscious breathing can become your greatest asset – not just in dance, but in life. Mastering the breath gives us a deeper connection to both body and mind – a power we always have available.
How can you become more aware of your breathing in everyday life?
Have you ever stopped and noticed how your breathing affects your mood and energy levels? Have you ever tried a breathing technique that really made a difference?
"The breath is an invisible force that can transform how we live, move, and feel – if we only learn to listen to it." - Amelia Fjellvard
How can you become more aware of your breathing in your everyday life? Have you ever stopped and noticed how your breathing affects your mood and energy levels? Have you ever tried a breathing technique that really made a difference?
