This is a walkthrough for the readers who are anxious musicians, for anyone who may have anxiety, and for singers/instrumentalists who benefit from practicing proper breathing techniques. The Wim Hof breathing method is excellent for anyone who seeks better control over their breath when anxiety creeps into their lives. The process is flexible for any time or space, and it can be an excellent resource for parents to practice with their anxious children.
First, Get Comfortable.
Assume a relaxed pose: sitting, lying down — whatever is most comfortable for you or appropriate for the occasion. Make sure you can expand your lungs freely without restriction.
Then, 30 Rapid Breaths.
Close your eyes and calm your mind. Bring awareness to your breathing, and connect with it. Inhale deeply into your base; imagine feeling all sides of your core expand. Quickly fill your belly and chest with air, feeling the skin on your sides and back stretch as your lungs expand. Let go of your breath, allowing the air to briskly escape instead of forcing it out. Repeat this breathing pattern, in fast, connected, powerful bursts.
Imagine you are trying to move the air in & out of you as quickly as you can. Get your heart racing. Do not pause between inhalations and exhalations; make the change between them like waves on the sand. Allow the motions to flow through one another cyclically. As you progress, you may feel lightheadedness or sensations in your fingertip. These are normal and harmless side effects, but be aware of yourself. Slow down if these sensations become too much for you or if you think you may faint.
Next, The Hold.
After the final exhalation, inhale one last time, as deeply as you can. Then, release the breath and empty yourself of air. Feel the stillness, notice your heartbeat in your chest, find a moment of serenity. Delight in this empty moment until you feel the urge to breathe.
Finally, Recovery Breath.
Only when your body requires it, take in the fullest breath you have taken so far. Abandon the idea of competition: breathe when you know you must. Feel the oxygen reinvigorate your body from your core to the tips of your fingers and toes. When you are at total capacity, hold the breath for 15 seconds, then let go of everything you are holding inside: all your air, expectations or worries, and negative sensations.
This completes round number one. The cycle can be repeated without intervals — I recommend three rounds if you have the time. Once you’ve performed the breathing exercise, take a moment to rest in tranquility. This calm state is highly conducive to meditation — don’t hesitate to combine the breathing technique with yoga, stretching, workouts, bedtime routines, pre-concert rituals, music lesson warmups, and even prayer.
References:
Hof, W. “The Benefits of Breathing Exercises.” Wim Hof Method. https://www.wimhofmethod.com/breathing-exercises.
