Getting in the Groove: Performance Nerves

Hello Everyone!

It’s that time of year again — school’s back in session, ballet shoes are hitting the studio floors, and everyone’s slowly stretching out of that long summer break (including us 😜).

While regular kids are overwhelmed by the workload and now-unfamiliar socializing — ballet students are doing all that plus jetés, rehearsals, and trying not to fall asleep in their science class after a 3-hour tech run.

We get it. It’s a lot.

That's why, we've launched a sparkly new blog series and it's all about getting back in the ballet × school groove without losing your mind (or your turnout 😅).

And, like we promised last week, this week’s post is all about performance nerves — how to calm them, channel them, and step on stage looking as confident as you feel inside.

✨ Ready to trade shaky knees for steady pirouettes? Let’s dive in!

Tip #1 Make It Make Sense

It's your turn on stage in five minutes and your palms are sweaty, legs are noodles, and you can't stop shaking. Just when you couldn't feel more nervous you think of how this performance will either make or break your career as a dancer. 

Wrong. Your brain loves to lie just before dangerous things happen — it thinks it’s protecting you. You know, just in case you mess up.

In reality, one performance doesn't define you. Life will continue even if you skip that arabesque, fall in that plie, or step on your friend's foot (not that it's ever happened to one of us 🫣 ). 

And when you stop putting impossible stakes on the outcome, the pressure eases and your dancing becomes freer and more true.

Besides, even if you do make a mistake or two, getting over it will help you improve. It's proven by science! 🧪

So stop catastrophizing, breathe, and just dance.

Tip #2: Visualization Makes Perfect

Instead of running the “50 Ways to Ruin This Performance” movie in your head, flip the script — and play the highlight reel where everything goes right.

Here’s how: about 10–15 minutes before you perform (or take an exam, or do any nerve-wracking thing), close your eyes and mentally walk through your routine.

See yourself hitting that balanced arabesque. Gliding through a smooth plié. Landing that turn without wobbling. And yes — keeping everyone’s toes blissfully un-stepped-on. Ah… perfection.

Keep replaying the reel until every negative thought has been shown the exit door 🚪✨. The only thing left in your head should be the vision of you absolutely nailing it.

Tip #3 Inner Peace... Dinner Please...

I know, I know — you’re not Po. 🐼 But hunger can actually hijack your brain and crank up those pre-performance jitters. 

Back in prehistoric times, hunger meant “time to hunt!” — now it just means “time to raid the snack drawer.” Either way, your brain is too busy thinking about food to focus on fouettés.

That’s why a light pre-show snack is your best friend. Go for something balanced like complex carbs (science says they help you feel calmer), a little fat, and some protein. Peanut butter + banana toast is a classic snack. 🍌

Keep it filling but not heavy. You want graceful swan vibes onstage, not Kung Fu Panda energy. And always stash a couple extras (fruit, veggie sticks, granola bars) in your dance bag for later.

Tip #4 Breathing in the Present

Your breath is like a secret remote control for your nerves. Each inhale and exhale can shift how you feel — calm, centered, and ready to move. 💨

Before stepping onstage, take a few slow, deep breaths. It signals to your body: we’re safe, we’ve got this. Anxiety may still buzz, but it won’t control you.

Here's a great exercise:

Step 1: Breathe in slooooowly (4 counts)

Step 2: Hold your breath (4 counts)

Step 3: Breathe out slooooowly (4 counts)

Step 4: Hold your breath (4 counts

Step 5: Repeat!

It's simple, effective, and pretty nice.

And while you're performing, just be calm. Breaths steady, music in your head, and focus on the present – not your math homework due yesterday and definitely not dinner. 🧘‍♀️

Tip #5 If You Love It and You Know It, Clap Your Hands 👏👏

At the end of the day, nerves only have as much power as you give them. The best way to quiet them? Remember why you’re out there in the first place.

You dance because you love it. Because it lights you up. Because even when your legs become noodles and your shoes (dramatically) die a wobbly death, you wouldn't give it up. 🩰

So let that passion shine through. Chase perfection, but don't let it consume you.

Instead, focus on doing your best in this moment. That’s enough.

Perform with joy, perform with love — and the audience will feel it too. ✨

Bonus Nerve Relievers:

🎧 Blast some bass-heavy music to feel unstoppable, and dance!

🎤 Give yourself a pep talk — pose, whisper or shout, doesn’t matter.

And that's all!

Remember these five, put them to good use, and you’ll be an unstoppable force of ballet in no time! ✨ 

Whether it’s school stress or pre-show jitters you’ve got tools to calm the nerves and let your love for dance shine through.

So take a breath, trust your training, love your dance and go light up that stage — noodles legs, wobbly shoes, and all.

💭 What about you? Do you have a pre-performance ritual or a weird little trick that always calms you down? Drop it in the comments — we’d love to hear!

P.S. About last time’s Stretch Menu...

Remember that Cafe Stretchy? Yeah... the kitchen's closed. 🚪✨

BUT that's only for people without our secret code. 🤫

✨ The code is: CAFESTRETCHY
Drop it in the comments, DM us on Instagram, or send us an email on our Google Group and we’ll hand you the menu on a silver platter.

Oh, and shhh... don’t share this code. Seriously.