Contact author Janis Weller for seminars, workshops, course development, and
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Source: http://www.elisioninstitute.org/article-butterflies.html
Taming the Butterflies
Janis Weller
There are “good nerves” that give us more energy and pizzazz in performance, and there are “not-so-good nerves” that make us shaky and anxious. In both cases, the act of performance is a mental trigger that leads toward the same physiological response: “fight or flight” (the sympathetic nervous system) kicks in. When the SNS is in high gear, we’re prepped for large muscle, big picture action—ready to run away from the tiger that just popped up on stage! But since tigers rarely hang out in concert halls, an overreaction of fight or flight is not the best preparation for “small muscle athletes” like musicians.
In performance, we want the heightened alertness and energy boost that the SNS provides. But if we get too much SNS action we can end up shaky and anxious. So how can we learn to tame the beast? Here are a few simple techniques to get you started:
Anticipate the butterflies: Poet and Zen master Thich Nhat Hanh says to welcome nervousness (it’s so familiar, after all) by saying—
“Well, hello there, dear friend.”
Embracing the feeling of butterflies rather than pushing them away can work wonders since worrying about nerves can sometimes cause more anxiety than the actual experience of performing. One of my students even named his performance jitters, calling it “Leon.” Now when he starts feeling a bit anxious before a performance, he just says to himself, “Hey, Leon, I’ve been expecting you.” Sounds a little silly, but this technique has helped him put nervous symptoms in perspective and feel more in control.
Breathing: is central to what we do as flutists, but also central to taming the butterflies. One of the most effective breathing exercises for calming the body is a yoga technique called “2 to 1 Breathing.” To try this technique, breathe, taking twice as long to exhale as to inhale. For example, inhale for 1 count and exhale for 2. Then you can extend that—inhale for 2, exhale for 4 and so on. This is a direct way to trigger the parasympathetic nervous system (PNS)—the “rest and recuperation” system that balances “fight or flight.” This exercise also develops great breath control—an added benefit for wind players and singers.
You may also find that you ‘hold’ your breath more when you are nervous, and ‘forget’ to breathe. Remember to keep breathing slowly and deeply to focus and stay calm. Here’s a really simple reminder to post on your music stand (or computer)—
“When in doubt, breathe in, breathe out.”
Some other ideas: Some people find vigorous exercise a helpful way to burn off excess energy before performing. You might find that a brisk walk, a leisurely bike ride, or dancing to some favorite music is helpful. Others prefer quieter, centering activities like qi gong, tai chi, yoga, or meditation to get focused for performance. Most importantly, tune in to your individual style, needs, and responses. Start with a heightened awareness of your own mind-body connections and experiment from there to get those butterflies to line up and fly straight.
Bottom line—there is no one best way to conquer nerves and tame the butterflies of performance. The key is exploring lots of ways to work with your own mind-body to find what techniques help you the most.
Copyright 2005 Janis Weller. All Rights Reserved
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