3 Resets for Body, Mind & Artistic Expression
In Times of Stress
Stress is all around. Combine artistic pressures with the stress of winning an audition, playing/singing well, financial obligations, and the many things we cannot control. We may find ourselves in a constant state of stress.
As our bodies hold the effects of the stress response, we become distanced from expressive potential. How can we, as musicians, and creative people, approach art and life in the present moment? Can we become both creators and observers in our process? If you are not creative, the same information will help you discharge stress, become present, and perhaps your innate creativity will emerge…
Breath practices are a beautiful and accessible way to reset body and mind and bring us into the present moment. This state supports music-making, allowing us to make artistic choices. I love that you don’t have to go anywhere or purchase gadgets, you simply access your breath and breathe intentionally to release & reset.
Today I offer 3 practices that facilitate the release of stress. They can be used in a practice session, in the green room, to start your day, or throughout the day to discharge stored tension, and anxious thinking and support artistic expression.
Bonus! Breathing well contributes to becoming grounded, improving coordination, and digestion, reducing fatigue, and so much more. WOW! Beautiful by-products of a breathing practice.
1. Box Breathing With Increased Exhalation
Box breathing is a technique where you intentionally measure inhalation and exhalation. You also put a measured pause between. To reduce stress and relieve tension increase the length of the exhalation. For example:
Inhale through nose for count of 4
Hold - count of 4
Exhale through mouth for count of 6+ (pick a number)
Hold - count of 4
Repeat
Increasing the length of exhalation activates the parasympathetic nervous system, simply said it moves you into a “rest & digest” state.
2. Get the RIbs Moving Especially in Back
At the end of this post, “What Is A Rib Cage Anyway?” is a movement experience that uses the breath to open up the back.
3. Balloon Breathing
This is my favorite. Not only is it intentional but it tones the abdominal muscles which are integral for exhalation and posture. Balloon is optional but packs a lot of punch.
Perhaps this is your time to create a breathing practice that supports your artistry. My daily practice includes #2 & 3. I find they are integral in setting me up for my day, my teaching, and my playing.
Be curious…. Let me know what you think.