What Happens During a Dance Therapy Session?

A dance therapy session usually starts with a short conversation about how you are feeling, moves into a gentle warm-up, then into movement guided by prompts, music or imagery, and ends with time to talk about what came up. No dance experience is needed and there are no steps to learn. The therapist pays attention to how you move, not how it looks. Here is what to expect when you try dance therapy, also called dance movement therapy.

Before you book

Dance movement therapy is a form of psychotherapy, so training matters, and it is different from a dance or fitness class. A Cochrane review notes that in the United States qualified therapists are credentialed by the American Dance Therapy Association, in the UK practitioners are accredited by the Association for Dance Movement Psychotherapy, and similar bodies exist elsewhere. Look in the Gyfts directory or ask a mental health provider. Ask each therapist about their training, session format and how they handle strong emotions.

Tell the therapist about injuries, joint problems, heart or lung conditions, balance problems, seizures and any mental health diagnosis or medication. If you have a history of dissociation, say so, so they can plan ways to keep you grounded.

When you arrive

Expect an open room with space to move, often with a few chairs, cushions and a way to play music. Wear comfortable clothes you can move in; bare feet or soft shoes are typical. The first meeting usually starts seated, with a conversation about what brings you, your health and how comfortable you feel moving in front of someone.

The therapist should explain how the session will run, that there is no right or wrong way to move, and that you can slow down, sit out or stop at any time. Ask how they use touch, if at all, and say what you are and are not comfortable with. In a group, members usually agree at the start to keep what is shared confidential.

During the session

Approaches differ, and research reviews name several, including Laban-based work, the Chace approach and Authentic Movement. What follows is a common shape rather than a fixed script.

The session often opens with a check-in about how you feel physically and emotionally today, and a few words about what you would like to explore. That might be stress, a particular feeling, or simply curiosity about how your body wants to move.

Next comes a warm-up: simple movements such as shoulder rolls, slow walks across the room, stretches or breathing, to help you ease in. The pace is gentle and you can adapt any movement, including doing it seated.

The main part invites movement that reflects your inner experience. The therapist may offer a prompt (move the way your week has felt), an image, a rhythm or a piece of music, and you respond however you like. There is no choreography to follow. The therapist watches closely and may mirror your movement or move alongside you, which many people describe as feeling seen. In a group, people may move in a circle, pass a movement around or mirror one another.

Toward the end the movement slows, often into stillness or light stretching, to give you time to settle. You then sit together and talk about what you noticed: feelings, images, memories or sensations. The therapist checks how you feel compared with when you arrived and may suggest a simple movement practice to try at home.

What you might notice

Many people feel self-conscious at first, which usually eases once it is clear no one is judging how you move. Some feel lighter, calmer or more energized afterward; others feel tired. Emotions can surface unexpectedly, including sadness, anger or laughter, and a trained therapist will help you make sense of them.

Research gives a cautiously positive but uncertain picture. A 2019 meta-analysis of 41 controlled studies with 2,374 participants found dance movement therapy linked to lower depression and anxiety and better quality of life, but noted methodological shortcomings and very varied results. A 2015 Cochrane review of three small trials on depression could draw no firm conclusions. These are not guaranteed outcomes.

Afterward

Take a few minutes to settle before heading back into your day. Drink some water, and notice how your body and mood feel over the next day or two. Some people jot down images or feelings that came up to bring to the next session.

If strong feelings linger, reach out to your therapist or someone you trust. If you see other health providers, let them know you have started dance therapy so your care fits together. Related creative approaches include music therapy, art therapy and drama therapy.

Length, frequency and cost

Session length varies by setting and by whether you meet individually or in a group, so ask when you book. Dance therapy is usually offered as a series rather than a single session. Programs in research often run weekly for several weeks; for example, a 2023 Cochrane review on dementia described a 12-week group program.

Settings range from hospitals and community mental health services to schools and private practice. Cost varies by region, setting and therapist, and some programs are offered as part of wider care. Ask about fees, package rates and whether any insurance coverage applies before your first session.

Questions to ask and when to check with your doctor first

Useful questions: What is your training and credential? Is this individual or group work? Do you use touch? What happens if I get emotional or need to stop? How will you work with my other providers?

Check with your doctor first if you have heart disease, severe arthritis, recent surgery, an acute injury, a balance disorder or uncontrolled seizures. Keep taking prescribed medication. If you have thoughts of suicide, seek urgent help first; in the United States, call or text 988.