Can you dance yourself happy? Free-form movement could be your saving grace

We explore why a new form of dancing could be the answer to your body and mind woes – all you need is a speaker, your kitchen, and your mind in flow state.

Dancing is a movement (literally) as old as time itself. But as we reframe dancing into a modern context, we are more likely ot see meticulously choreographed TikTok routines on our screens, or our friends perfecting contemporary at Pineapple studios on the ‘gram. I mean, can you really call yourself a dancer if you don’t have all the qualifications and followers and, quite frankly, rhythmic sensibilities? 

Yes, you can. We should all be avid dancers, according to research. Away from the pressure of choreography and a mirrored studio wall, moving your body in a way that feels right is medicinal for both the body and brain. It is gaining momentum in gyms and wellness studios as we speak as a new cutting-edge way to relieve stress and regulate emotions. 

Known commonly as free form (also as ecstatic and somatic dancing), it encourages participants to break conventional stifling boundaries of dance and to let themselves go free. A Northeastern University study (2025) found that even unstructured, freestyle movement can raise heart rate and oxygen use to levels that meet official exercise guidelines. In other words, your living-room dance breaks do count as daily exercise.

A meta-analysis of 27 studies (2025) also showed that just six weeks of weekly dance practice improved memory, reduced anxiety, and lifted mood more reliably than many conventional fitness routines. Group classes provided an extra boost, with social connection amplifying emotional benefits. Neuroscientists continue to find that dancing stimulates the brain in unique ways by combining rhythm, memory, coordination, and creativity. This full-brain workout may even help protect against age-related decline, keeping minds sharp well into later life.

And it mainly works because free-form dancing doesn’t demand technique, which means you can focus on how it feels. This freedom lowers stress, encourages self-expression, and often leads to what psychologists call a flow state – which you may hear thrown around a lot. But actually, flow state is a deep, restorative sense of presence, and it is a very real reaction to things. Physically, it improves balance, coordination, and cardiovascular health. Mentally, it floods the brain with dopamine and endorphins, while reducing cortisol (the stress hormone).

Unlike structured exercise, it’s also incredibly accessible. You don’t need equipment, training, or even a class. All you need is a song you love and the willingness to move. You can try it yourself by taking dance breaks between tasks, joining a free class, shifting your mood if you're down to one where you move around to your mood, and noticing your change before and after this. Imagine all you needed to be prescribed was a 5-minute dance break?