Three Ways to Reduce Tension In Your Playing
When I was a music student, I had this funny way of reacting when I was told to relax: to totally not relax. Telling ourselves or others to relax isn’t necessarily an ineffective cue, but sometimes we need some guidance on just how to relax.
Most of us have experienced some physical tension when we play our instruments. I don’t see this as a grim reality- we can use tension as a signal that there’s something in our movement and thinking that is asking for our attention.
Here are three things we can do to reduce tension and help ourselves feel our best when we play. It’s worth remembering that not all tension is bad. After all, there’s tension and release in music- the same is true of our bodies! It’s a matter of learning how to harness tension in a way that works for us.
1.Breathing- The funny thing about breathing for performers is that sometimes we can feel too tense to breathe well! It’s worthwhile to realize that the mechanics of breathing can actually help open our freedom of movement. Breathing is a vast topic, but here are a couple of concepts that can rather quickly and easily bring a more relaxed state of mind and body. One is to focus on where your breath is directed, and to put a particular focus on abdominal breathing. This style of breathing physiologically triggers our relaxation response. Shallow breathing that’s focused in the chest and collarbone area can, in contrast, make us feel stressed-out and rigid. Deep, low breathing can help us feel more focused, peaceful and fluid in our movements.
A second concept is to visualize the action of the diaphragm, which is the primary muscle of breathing. The diaphragm, a dome-shaped muscle attached to the lower rib cage and the front of the lumbar spine, flattens downward on each inhale, allowing the lungs to receive air. On the exhale, the diaphragm rises upward and the air is expelled. Visualizing this ever-present rise and fall of the diaphragm can transform our physical attitude. What I love about visualizing the movement of the diaphragm is that even when sitting still (say, playing a very quiet passage w/ little movement), I can still know I’m moving freely on the inside.
2.Have a Movement Practice I can’t stress enough the value of a movement practice. (It doesn’t have to be pilates, though you may surmise I’m partial to it!) When we hold our instruments for hours a day, our bodies conform to those movement patterns over time. For a violinist this could mean a jaw that’s shifted over to the right; for a pianist it could mean a forward neck from looking at the music; for a flute player it could mean unevenly developed shoulders. We need to give ourselves variety through movement so we don’t get stuck in these patterns. It’s also incredibly beneficial to get our entire bodies moving to unravel the tension that comes from sitting and engaging in lots of small muscle movements.
3.Acceptance If you’re anything like me, you see the word “acceptance” when you’re feeling tense and think “grrrrrr- I don’t want to accept this- I want to do something about it!”. But hear me out- accepting it is doing something about it. Our bodies are built to accommodate some tension. After all, this is how we sit and stand without falling over! For me, the internal expectation of playing completely relaxed actually became a source of tension. Once I let go of that expectation and came to embrace some healthy tension, I was able to relax into feeling what I feel when I play. Acceptance also means getting serious about incorporating steps one and two into your life!
Want more help tackling tension? Book a Zoom session with me here.
