Breathing Out Stage Fright

You're stepping onto the stage, amidst opening night flurry and last minute stage directions. In the audience are the director you'd like to work with, the reviewer everyone listens to, and your first acting coach. The blood pumps in your ears, your heart is racing, and your throat is so dry you can't possibly speak your lines. Every muscle is tense and you want to run.

It's called the "fight or flight" response. It's also called stage fright. Stage fright comes in many different forms. For some, it's a nervous energy that disappears as soon as they begin performing, or a familiar sensation that's always under the surface but feels manageable most of the time. For others, it's so debilitating that they can't get through an audition to even be part of a performance.

Stage fright has huge repercussions to the health and well-being of the performer.

Dr. Louise Montello of Musicians Wellness, Inc. has worked with injured, blocked and anxious performers for many years, and has developed a rich set of tools that we can use in moments of stress and anxiety.

One of her most powerful techniques, from the Yoga tradition, is breath. Breath is a key link between the mind and the body. Our body's autonomic nervous system is made up of the parasympathetic nervous system (related to relaxation, creativity and awareness) and the sympathetic nervous system (related to analytical thinking and action). When we're in "fight or flight" mode, our sympathetic nervous systems are in charge, and our bodies, minds and emotions are locked into battle with an imaginary enemy (while our creative expression gets caught in the crossfire).

Deep breathing and the specific techniques that will be described in this article can reawaken your parasympathetic nervous system.

Note: In yogic breathing exercises, it's important to always breathe in and out through the nose.

1. Diaphragmatic breathing ("belly breathing")

Why? It allows you to move more air into your body and also to send more stale air out on the exhalation.

How? Practice this type of breathing while holding your hands on your belly, to feel it expand as you inhale, and contract as you exhale. Your back and sides should expand and contract as well. Watch a baby sleeping to get a really good demonstration of belly breathing.

2. Even breathing

Why? Will smooth out your breathing and help you to feel grounded.

How? Breathe in and out for the same number of counts.

3. Two-to-one breathing

Why? Since exhalation is associated with the parasympathetic nervous system (related to relaxation, creativity and awareness), long exhalations also help to induce relaxation. This exercise is helpful in times of great stress (i.e. auditions).

How? Breathe in for a certain number of counts, and then breathe out for twice as many counts (count evenly in your own time), pushing the breath out from the belly.

4. Alternate nostril breathing

Why? By alternately breathing through our right nostril (connected to our sympathetic nervous system) and our left nostril (connected to our parasympathetic nervous system), we can balance our entire autonomic nervous system.

How? To prepare for this exercise, clear your nostrils by breathing in and out quickly several times in a row (another technique called "cleansing breath"). Now, fold the index finger and middle finger of the right hand into the palm, and use the thumb to close your right nostril and your ring finger to close your left nostril.

Begin by inhaling through both nostrils. Then breathe out through one nostril, while blocking the other, and then switch and breathe in through the other nostril.

After three complete breaths, exhale without switching sides, and do three more breaths. This means you're now inhaling on the opposite side that you started from.

Now rest and breathe deeply and evenly through both nostrils for a few minutes. Then repeat that cycle two more times (with a rest in between), so you've done three cycles in total.

You'll be amazed at the difference these simple breathing exercises can make, with a few short minutes of practice every day. Then, at times of stress, you'll have a valuable tool to support your performance, and all your creative dreams.

© Copyright 2005, Genuine Coaching Services. All rights reserved.

Linda Dessau, the Self-Care Coach, helps artists enhance their creativity by addressing their unique self-care issues. To receive her free monthly newsletter, "Everyday Artist", subscribe at http://www.genuinecoaching.com/artist-n ewsletter.html

---

Connect with Your Muse

Lately I've been discussing how to thrive as a creative artist by connecting with different things. I thought it might be helpful to begin this article with... Read More

Seeing Problems From Their Creative Side

Did you know that winning actually puts less wear and tear on the body than worrying? And did you know that you could worry yourself sick to... Read More

Creativity Management and Team Size

Effective team structure is critical when managing creativity and creative output.It appears that many individuals are effective alone ? Einstein, Marco Polo etc ? however, what is... Read More

I Want To Create...

What would you like to create? A peaceful life, a successful life, a good life, a sculpture, a piece of art, a book? What is it that... Read More

Taking it Step by Step: Combining Intuition, Spiritual Purpose, and Creativity

Something I have always found helpful is taking affirmative action where the universe and my path in life are concerned. Many years ago when I first read... Read More

Make EVERY DAY An Artist Retreat Day

What do you enjoy most about going on an Artist Retreat Day? For most of us it's getting away from our "normal routine", having our creativity sparked... Read More

What is Creativity?

Here in England September represents the end of Summer and the beginning of Autumn as well as the start of the new school year and the start... Read More

How To Master Your Game

Learn how to master your area of endeavor the right way. Start out by finding the people and books that will make you exceptional. Seek out the... Read More

Creativity Management ? Overcoming Blocks

Creativity can be defined as problem identification and idea generation whilst innovation can be defined as idea selection, development and commercialisation.There are other useful definitions in this... Read More

Overcoming Artists Block (Part 1)

How many times does an artist stare down at that blank piece of paper thinking "What on earth do I paint - Where do I put my... Read More

10 Ways to Thrive as a Creative Artist

1. Connect with your DREAM ? Indulge yourself in a vision of the bigger picture and get out of the mire of self-doubt, details and challenges of... Read More

How To Entertain A Thought

After studying scores of great thinkers like Leonardo Da Vinci, I think I've stumbled upon what really set them apart from the rest of the folks living... Read More

The Power Of Your Intuition

We all have enormous reserves of mental capacity that we habitually fail to use. There is no problem that we cannot solve, no obstacle we cannot overcome,... Read More

Innovation: Wake Up Your People?s Creative Genius

Successful companies have innovation in their blood. The single most important element in an innovative company is the creativity of their people. Creative thinkers don't win by... Read More

Top Five Journal Exercises

Keeping a journal is a form of creative expression that enhances the creativity coaching process. Keeping a journal develops emotional awareness, reinforces self-esteem and aids in problem-solving.... Read More

Analysis of The Monkeys Paw by W. W. Jacobs: A Study in Lateral Thinking

I first read The Monkey's Paw as a youngster in Junior High School. I was touched by how an elderly couple received the gift that everyone would... Read More

Creativity and Innovation Management : Why Products Fail!

There is no sure fire route to commercial success but the probability of success can be increased. This is important for at least two reasons:a) Resource Management.... Read More

Are You Creative?

Have you ever heard the saying, "The harder I work, the luckier I get?" Guess what? That's the way it is with creative inspiration too.Don't Wait For... Read More

Re-Energize Your Brain

We all use tools in our work, and all of these tools need to be re-energized in some way over time. They need to be polished, sharpened,... Read More

Quiz -- Are You Creative?

Worried you may not be creative or you may not be creative enough? This quiz will help you find out just how creative you are.Take a piece... Read More

Produce Creativity: 4 Ways To Motivate Your Melon

It was 8:00 PM and I'd hit a creative wall ? hard. But there was so much work to be done! And I just had to get... Read More

Brainstorming Effectively

BRAINSTORMING: The basic tool used in generating many possible solutions to a problem is brainstorming. To use the brainstorming process effectively requires following a prescribed set of... Read More

A Question of Time and Memory

I have been struck recently by a number of questions which have found their way into my mind. One of these is the question of memory. Imagine... Read More

Creative Dreams - What Winter Driving Taught Me

We had a winter storm the other day here in Toronto. And as I was driving, I started thinking about what my winter driving had in common... Read More

Recharge Your Battery

It was 4:15PM on a Thursday when I arrived at the hair salon to get my haircut. My hair appointment was at 5PM but I arrived there... Read More

Innovation Through Concept-Combination

There are many creative problem solving techniques used by inventors to come up with new solutions to old problems. For sheer innovation, though, it's hard to beat... Read More