~Writing Well Wednesday Tip~
If you’re in a room with a group of writers,
you don’t have to go far to find one that’s stressed out.
We have a lot of reasons to stress! Launching a book, reviewing edits or critiques, conducting a book signing, or waiting for word from an editor or publisher can all cause the adrenaline to start pumping.
We’re not our best selves when we’re stressed, though. That’s when we’re likely to snatch two-three extra donuts, bark at our families, or yell at the other drivers on the road. So if you’re in the middle of a stressed-out period, you need fast relief if you want to behave somewhat normally.
There are a lot of options available. You can take a quick walk, vent to an understanding friend, or spend some time with your goldfish, but if you’re really in a pinch, you may want to try deep breathing instead.
Scientists now know that when you take the time to really inhale and exhale that air, you create a number of changes in the body that help create relaxation.
In a recent 2017 study, scientists assigned participants to one of two groups:
- One received 20 sessions of training on how to properly perform the deep breathing technique.
- The other was a control group that received no training.
They also had all the participants take tests meant to measure their stress and attention levels. Results showed that those in the deep-breathing group not only reduced their stress and cortisol (stress hormone) levels, but also were able to maintain focused attention much longer than those not in the deep-breathing group.
You can see how this would benefit writers. Not only would it help you relieve stress, but perhaps to sustain focus on your manuscript even during stressful times.
Deep breathing is also known to stimulate the “vagus nerve,” which is the longest nerve connecting the brain to the body. When you focus on taking long, deep breaths, you stimulate the vagus nerve to release chemicals that help calm the body.
How to Breathe More Deeply
It wouldn’t seem like we’d need instruction in how to breathe. After all, we do it every day. But we’re a world of shallow breathers. Most of us use only a fraction of the lungs when breathing, taking in just enough to get by.
Deeper breathing involves using much more of the lungs and the diaphragm to bring the oxygen in, and then exhale the carbon dioxide out. Most of us aren’t used to the feeling, and have to focus on it to make it happen.
First, sit comfortably, and try to relax. Then use these tips to get yourself into a state of deep breathing:
- Exhale to a count of six. Then breathe normally for a few breaths.
- Exhale again to the count of six. Breathe normally again for 2-3 breaths.
- Inhale for a count of six, then breathe normally a few times. Every few breaths, inhale to a count of six again.
- When you feel more fully relaxed, begin to exhale and inhale both to a count of six. Every breath doesn’t have to be exactly six. The idea is to move naturally into a longer, deeper rhythm.
The point of the above exercise is not to force the deep breathing, but to ease into it gradually so it feels truly relaxing. It may also help to place your hand on your stomach as you breathe, and focus on expanding there as you inhale. Most of us use primarily the chest area, but that’s shallow breathing. When you breathe more deeply, the stomach expands.
If you practice regularly, say 5-10 minutes a day, you’ll get better at it, until you can turn on the deep breathing whenever you want to. If you’re having a stressful day, and you’re trying to write, it can be really helpful to take a few minutes to focus on your breath. That may be all you need to turn a bad writing day into a good one.
Source
Ma, X., Yue, Z., Gong, Z., Zhang, H., Duan, N., Shi, Y., … Li, Y. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 874. doi:10.3389/fpsyg.2017.00874