The Introvert-Friendly Warm-Up: Reset Your Nervous System Before Class

Simple ways to arrive grounded, present, and ready to dance

For many introverted dancers, the hardest part of class is the transition into “dance mode.” You may come straight from work, errands, traffic, or social obligations and suddenly be expected to connect physically, learn quickly, and stay present in a busy room.

If you’ve ever felt scattered, tense, or “not quite in your body” at the start of class, it’s not a lack of discipline or focus. It’s your nervous system asking for a moment to recalibrate.

This is when a warm-up can be useful - not just for your muscles - but for your mind. 

A warm-up for introverts isn’t so much about getting your body in top shape for dance. It’s about getting quieter and steadier on the inside.

Why Introverts Need a Different Kind of Warm-Up

Many warm-ups are designed to raise energy: upbeat music, dynamic movement, constant motion. While all this is great for getting your muscles ready to dance, introverts often benefit from the opposite approach - one that gently settles the nervous system before building intensity.

This isn’t to say you shouldn’t do muscle warm-up exercises - rather you need to start slowly and pay attention to your breath. When introverts skip this settling phase, they may feel disconnected from their body, overly self-conscious, or fatigued before class even begins.

So do your normal warm-up, but start with three long breaths, stretch your neck gently, and do a few shoulder circles before jumping all-in into a high-power blood pumping intimidation-inducing mega warm-up routine.

Arriving Early and Using Breath as the Foundation

One of the most introvert-friendly warm-up strategies is simply arriving a few minutes early. A quieter room gives you space to move without feeling watched or rushed. Gentle walking, subtle joint movements, or slow weight shifts are often enough to reconnect with your body.

Breathing is one of the fastest ways to regulate your internal state. Unfortunately, it’s often overlooked in dance settings, or worse - misused. We’ve all been there - a pumped up dance instructor yells out instructions for breathing in and out at a mind-boggling pace while performing acrobatic tricks they call “gentle warmup”, making you even more flustered than you already were.

For introverts, breath is a quiet anchor that can be returned to throughout class. So, arrive early and take a moment to concentrate on breathing.

Orienting Yourself in the Space

Part of feeling safe and grounded is knowing where you are. Taking a moment to notice the room - the floor, the walls, the people, the fire exits (😂) - can help reduce sensory overload later.

Some introverts find it helpful to stand still briefly, feel their feet on the ground, and let their gaze soften. This quiet orientation can make the room feel less chaotic and more manageable.

Setting a Simple Intention

Rather than trying to do everything well in class, introverts often benefit from choosing one small focus.

It might be posture, clarity of weight transfer, breath, or musical timing. Holding a single intention reduces mental clutter and gives your attention somewhere calm to return to when things feel overwhelming.

This technique also happens to be the most effective way to improve your dancing, regardless of whether you are an introvert or extravert. Pick one focus point, and stick to it for the entire class - and watch your dancing improve quicker than you ever thought possible.

Carrying the Warm-Up Into Class

An introvert-friendly warm-up doesn’t end when class starts. The same tools - breath, awareness, gentle attention - can be used during rotations, explanations, and breaks.

When you notice tension rising, returning to a familiar internal cue can help you stay present without drawing attention to yourself.

Final Thoughts

A warm-up doesn’t have to be loud, intense, or exhausting to be effective. For introverted dancers, the most powerful warm-ups are often the quietest ones.

When you take a few minutes to settle your nervous system before class, dancing becomes less about pushing through discomfort and more about moving with clarity and ease.

Grounding is not a luxury. It’s a skill - one that supports you far beyond the warm-up.

Feeling inspired to explore the world of dance? Dance Flavor offers live and on-demand classes in various styles. Don’t be shy - contact us with any questions, or to try a private class in the dance of your choice!