Imagine having one solution to tackle your mental health, reduce stress, boost your brainpower, and get your body moving—all while feeling like you’re having the time of your life. 

No pills. No mind-numbing workouts. No silent meditations.

Can you guess what this magical solution might be? 

You guessed it—It’s dance.

Dance isn’t just a fun activity—it’s a proven, powerful way to improve your mental and physical health.

To put it simply, it’s like a master key for wellness. One key that unlocks so many benefits you’ll wonder why you haven’t been doing it all along.

Let’s go through some of the things dance can do for you, backed by real studies:

1. Breaking Free from Depression

Let’s talk about depression. It’s tough, isn’t it? It’s heavy, isolating, and sometimes it feels like there’s no way out.

Traditional treatments like therapy or medication can work, but they’re not always enjoyable. Therapy can leave you emotionally drained, and medication can come with side effects that are a lot to handle.

Something you might not have considered as a treatment, is dance therapy. 

Studies show that dance therapy can reduce depression symptoms by 40–60%, whether you use it on its own or combine it with other treatments.

Even more incredible, is this: One study found that if you’re dealing with depression, you’re three times more likely to improve if you add dance therapy to your routine, compared to sticking with only standard treatments.

It’s not just about feeling less depressed—it’s about finding your joy again by reconnecting with your body and emotions in a way that feels freeing and real. 

Using movement can help you to process what you’re going through, without needing to be a professional dancer.

2. Shaking off stress

When it comes to reducing stress, our minds usually jump straight to meditation and mindfulness, which are often praised as the gold standard of stress management.

But let’s be real: sitting still isn’t everyone’s jam.

If the thought of quieting your mind makes you more stressed, dance might be the perfect alternative.

An analysis of several studies showed that dance therapy led to 5–29% reductions in stress levels. 

The biggest improvements were seen in studies using longer, structured programs—in other words, more dance is better!

While results varied, the trend strongly suggests dance therapy can help ease stress, especially when combined with other treatments.

The difference? Dance is meditation in motion. You don’t have to force your mind to be still—you just let the rhythm take over. 

Whether you’re swaying to a slow ballad or going full throttle in a Zumba class, dance helps lower cortisol (the stress hormone) while boosting endorphins (the feel-good chemicals).

Unlike traditional stress-relief methods, dance is naturally engaging. You don’t have to push yourself to do it, you simply want to do it. And when something is fun, you’re more likely to stick with it. 

That’s why dance isn’t just stress relief—it’s sustainable stress relief.

3. Boosting Energy & Creativity

This one’s for all the go-getters who want to stay sharp and productive.

We’ve already covered how dance can help tackle our internal challenges. However, it’s also a fantastic way to recharge your mental energy and spark creativity.

Research shows that just a quick dance session can cut feelings of fatigue by 20%. Think about that—just a few minutes of moving to music can leave you feeling refreshed and ready to go.

But the benefits don’t stop there. Dance doesn’t just energise you; it also fuels creativity in a way few other activities can. It’s the perfect blend of movement and inspiration.

One study showed that people who danced displayed a 30-40% boost in verbal creativity. In simple terms, it greatly improved their ability to come up with fresh ideas or solve problems in new ways.

This doesn’t happen with just any activity—it’s the combination of physical movement and music that seems to spark this mental magic. 

If you’re a working professional, dance is more than fun. It’s a practical tool for improving your well-being and productivity.

The Big Question: How Much Dance, and What Kind?

So here are the key questions that we’re all wondering about: 

How often do I need to dance to see these benefits? Does it matter what type of dance I do?

The studies above ranged significantly in time and frequency to see results for the different effects of interest. But it looks like there’s a sweet spot that covers all of the above.

The consensus is that for the best results, the target should be about 1-2 dance sessions per week, for a total of 10-20 sessions. Each session should last about 60-90 minutes. 

Do you need to do this much to get any results, though? Absolutely not! 

The bottom line, however, was that any amount of dance is beneficial. Even 5 minutes can have a positive effect on mood, energy, and productivity.

As for the type of dance? It’s less about the style and more about the engagement. Whether it’s salsa, hip-hop, ballet, or freeform movement, the key is to find something you enjoy and fully participate in—they all work.

So, what have we learnt?

While traditional therapies focus on one aspect of well-being, dance is the master key that unlocks them all.

It’s mental health, stress relief, brain training, and physical fitness rolled into one dynamic, joyful package.

So, what are you waiting for? 

Turn on your favorite song, let go of your inhibitions, and let dance work its magic. Your body, mind, and soul will thank you for it.

How Valour Projects Brings These Benefits to Life

At Valour Projects, we know dance is more than just movement—it’s a powerful way to heal, grow, and connect.

We’ve designed classes that take the transformative benefits of dance and make them accessible for everyone. 

Whether you’re looking to lift your mood, reduce stress, or boost your energy and productivity, we’ve got a class for you. 

Here’s how we bring these benefits to life:

VAI-60 — Explore Emotional Healing

Vai-60 Dance is all about using movement to process emotions and feel a sense of release. 

Inspired by Lyrical and Contemporary dance styles, this class creates a space where you can truly connect with the music and express yourself. 

It’s perfect if you’re looking to work through your feelings, let go of what’s weighing you down, and leave the session feeling lighter and more in tune with yourself.

VAI-60 : Unpacked — Beginners Emotional Healing

If you’re new to dance, or simply prefer a slower pace, Vai-60: Unpacked Dance focuses on breaking down movements step-by-step. 

This class is great for beginners or anyone who wants to refine their technique in a relaxed, mindful way. You’ll gain confidence in your movements while also finding a sense of calm and focus. 

It’s a great foundation to build on before jumping into the full Vai-60 experience.

ALTA-60 — Boost Your Energy and Mood

Alta-60 Dance is all about high-energy, upbeat movement that leaves you feeling energised and empowered. 

With its Jazz and Funk influences, this class is perfect for shaking off stress, boosting your mood, and finding joy in movement. 

It’s a vibrant, uplifting way to channel your energy into something positive.

INNER VAI RETREAT — Dive Deeper

Inner Vai Retreat offers a holistic experience that goes beyond movement. This extended offering combines dance with journaling, guided discussions, and group sharing. It’s a space for reflection, connection, and personal growth, blending the healing power of movement with opportunities for deeper introspection and community support.

VIVE-45 — Energise Your Body 

For a workout that blends movement with dance roots, Vive-45 is your go-to class. 

Inspired by barre, pilates, and gentle dance techniques, this low-impact session focuses on building strength while keeping things dynamic and engaging. 

Don’t be fooled by the gentle approach—this is still a workout. You’ll feel the burn in the best way, with movements designed to challenge your muscles while being kind to your joints. 

It’s perfect if you’re looking to move, sweat, and leave feeling strong, energised, and just the right amount of soreness!

VIVE-45 : Stretch — Restore and Reconnect

Vive-45: Stretch is a restorative stretch session designed to enhance flexibility, relieve tension, and improve mobility. 

Combining yoga, fluid stretching, and mindful movement, this class offers a gentle, soothing pace that encourages deep relaxation and helps release tightness.

By the end of the session, you’ll feel more balanced, connected to your body, and fully refreshed—ready to move through life with greater ease.

VERO (1:1) — Personalised Growth

Vero is a one-on-one dance session designed to help you connect with your body and discover the true essence of your movement. 

Whether you’re looking to refine your technique, build confidence, or explore your unique style, this private session is tailored to your personal needs and goals.

Perfect for beginners and experienced dancers alike, Vero provides a supportive space where you can move freely, express yourself, and uncover a deeper connection to your body and dance.

Ready to Transform Your Mind and Body?

At Valour Projects, we don’t just teach dance—we create spaces for growth, healing, and joy. 

Each of our classes is designed to reflect the research-backed benefits of dance, giving you the tools to improve your mental health, reduce stress, and connect with yourself and others.

The science is clear: dance works wonders for the mind and body. Now it’s your turn to feel the difference. Explore our schedule, find a class that resonates with you, and step into a journey of self-discovery and transformation.

Let’s move together—your best self is waiting.

Book a class here