For stress relief, researchers say there may be a better option than intense workouts. Dancing, an activity often seen as entertainment, shows strong benefits for mental health, emotional regulation, and resilience.

A recent study published in Psychology of Sport & Exercise by a team from the University of Surrey found that dance lowers stress levels, improves mood, and strengthens social connections. Let’s look at what the researchers discovered, why dancing works, and which styles you might want to try if you’re looking for both fitness and stress relief.

Dancing helps the body and the mind

The Surrey study examined the impact of regular dance participation on stress markers and mental well-being. The researchers found that dancing lowered salivary cortisol, blood pressure, and resting heart rate while also reducing anxiety and restlessness. Participants reported feeling more resilient and better able to cope with daily pressures after taking part in dance sessions.

Jonathan Skinner, co-author of the study, explained that dance taps into natural mechanisms of stress relief by combining physical activity with emotional expression. Unlike many forms of exercise that emphasize repetition or intensity, dance allows people to process feelings through movement, which may explain why it has such strong effects on mood.

The research also highlights the role of social connection. Whether in a group class, a community event, or simply moving with friends at home, dancing fosters belonging and shared experience. These connections enhance the release of oxytocin and endorphins, hormones linked to bonding and positive mood.

Other research supports these findings. A 2022 review in Frontiers in Physiology concluded that dance promotes joy, strengthens relationships, and provides an accessible form of physical activity for children, adolescents, and adults. The authors recommended integrating dance into schools and community programs to encourage long-term participation in physical activity.

Styles of dancing that are worth trying

If you’re curious about which dancing styles to try out, some forms emphasize expression and flow, while others bring more structure and intensity. Take a look at these options:

Ballroom dancing: Gentle and rhythmic, it builds coordination and connection, making it a good option for beginners or those seeking a social outlet.
Swing dancing: Energetic and upbeat, swing can burn over 200 calories in 30 minutes while boosting cardiovascular endurance.
Ballet: Known for improving posture, balance, and muscle strength, it offers both physical challenge and mindful focus.
Zumba: A high-energy option that blends interval training with Latin dance, it delivers cardio benefits and stress relief in a fun group setting.
Pole dance: Increasingly popular across different age groups, pole combines strength training with creativity and can be an empowering way to build confidence.

It doesn’t need to be formal or structured to make an impact. Even moving to your favorite music at home can trigger the same release of endorphins and help regulate stress. What matters most is consistency and choosing a style you enjoy enough to practice regularly and look forward to. It’s an activity that blends exercise, creativity, and connection, while allowing you to manage your stress levels in a fun way.