Just B.R.E.A.T.H.E.
Before I decided I wanted to pursue the goal of becoming a
published writer, I worked as a massage therapist. The vast majority of my
clients suffered from tight shoulders, neck and back aches or carpal
tunnel-like symptoms. I was constantly reminding them how hard the age of
computers is on our bodies. I suggested that they stop every 30 minutes to an
hour for a short stretch or ramble around the office. I reminded them to drink
plenty of water and get the rest they needed, etc. Quite often it seemed these
suggestions fell on deaf ears. "Don't they want to get better?" I'd ask myself.
"Don't they see that a little effort could go a long way?" I wondered.
Fast forward fifteen months, about 200,000 words, a couple
of blogs, and about a dozen classes...
Last summer, I was whining to my husband about how my back
and neck hurt and how that pain seemed to be moving into my shoulder.
"Well, you have been sitting at the computer a lot lately,"
he answered, oh so helpfully.
LIGHTBULB!
Talk about the pot calling the kettle black! I had become my
clients with whom, only a few months earlier, I had been so frustrated. After
several similar conversations with some of my author friends, I decided that
maybe we authors needed a gentle kick in the pants (myself included). I mean come
on, how can we do our best work when our physical foundation is hurting,
aching, crumbling?
So I decided to channel my massage therapist self and pass
on some gentle reminders, to help us all Just B.R.E.A.T.H.E.. Each letter
stands for a different way in which we can physically support our writing.
Most of this information isn't new to us. We've all heard it
before, but maybe we can see it a little differently by realizing how it
applies to our work as a writer.
So, imagine yourself an athlete competing in the arduous,
mentally demanding sport of Olympic writing. We're prepping for the all-uphill
marathon. (Isn't that what being an author sometimes feels like?) And it's one
heck of a race full of obstacles (less then stellar contest results, editor and
agent rejections, characters who simply refuse to talk to us) and fierce
competition.
Would you jump into a marathon without any training? Heck
no! You'd do every possible thing you could to prepare, to be the best you
could be and to triumph over obstacles and the competition. So, slap on those
sweats, tennis shoes and headband...on your mark, get set and go!
"B" for Breathing:
First, a quick trip to Biology 101. On a very basic level,
breathing is our body's nourishment. As we inhale (or inspire), we are bringing
oxygen to our body and all of its systems. As we exhale we are carrying away
wastes in the form of carbon dioxide. The word "inspiration" has an interesting
double meaning. In addition to "breathing in", inspiration also indicates, according
to Merriam-Webster's Collegiate Dictionary, "the action or power of moving the
intellect or emotions". Hmmm, sounds vaguely like what we try to do as writers
– move our readers' intellect and emotions – don't you think?
Here's another fascinating tidbit. The word "inspire" comes from the Latin root
"spiritus" meaning not only breath but soul. So, it seems breathing is
important on many different levels (physical, mental and spiritual). Throw in
its positive stress-reducing benefits and we've also got an emotional
component. Pretty powerful stuff!
But enough waxing philosophical. How can breathing help you
build a strong physical foundation for your writing marathon? The oxygen you
bring in during breathing feeds the muscles of those crazily typing fingers
(they are crazily typing, right?). It also brings much needed fuel in the form
of oxygen to that most important organ, your brain. Your brain makes up only 2%
of your body weight yet requires 25% of the oxygen you bring in. That's one
hard working organ! Feed it right with good breathing.
Try some deep, diaphragmatic breathing for overall
relaxation. Single nostril breathing can give your corresponding brain
hemispheres a kick. A somewhat increased respiration rate can improve
alertness.
Want more info? Check out the books below:
WRITING BEGINS WITH THE BREATH by Laraine Herring
8 WEEKS TO OPTIMUM HEALTH by Andrew Weil
BREATHE IN, BREATHE OUT by Jeffrey A. Migdow & James E.
Loehr
A quick note: if you feel overly light-headed while working
with breathing exercises, stop. It's like training for a running marathon, you
have to build up your strength and endurance.
"R" stands for Rest & Relaxation:
For our purposes, the term rest refers to times when we are taking it easy or "not doing" and times when we are actually sleeping.
And they're both important for successful completion of our writing marathon!
SLEEP
We've all done it – pulled an extra late night or
early morning to get some writing done amidst mountains of laundry, deadlines
at our "day job", carpooling, kids' events, grocery shopping, housecleaning,
cooking dinner, cracking the whip during homework time...
But before you nix your time in the Land of Nod, think about
this: sleep provides physical and mental support for your writing. Shakespeare
called sleep "nature's soft nurse" in reference to its restorative functions.
While you're snoozing your body is busy recovering from the day by fixing
microscopic injuries to muscles, skin and bones as well as boosting your immune
system so that you can fight off illness (keeping you at the computer where you
belong instead of sick in bed). Mentally, sleep facilitates much needed time
away, allowing your ideas to "marinate". According to Mark Jung-Beeman, a
psychologist at Northwestern University, "Sleep makes a unique contribution" to
our ability to incubate and form ideas. "When you think you're not thinking
about something, you probably are," he says.
So, the next time you want to skip out on some zzz's, think
about how sleep might be contributing to your written masterpiece!
REST & RELAXATION
In his book Healthy
Aging, Dr. Andrew Weil says, "The essence of rest is not doing – that
is, being passive on both the physical and mental levels." Rest makes us better
writers in much the same way as sleeping. It refreshes our bodies and recharges
our minds.
Rest is simple, but it's by no means easy. We are so
programmed to use every spare moment, multi-tasking and mentally checking off
our never-ending to-do's as we race through the day.
Try to find fifteen or twenty minutes today for rest,
enjoying the fresh air and sunshine, swinging in a hammock, soaking in a
bubblebath...whatever facilitates being passive, doing nothing for you. Or try
some progressive relaxation, which harmonizes your brain waves, revitalizes and
refreshes you (which, by the way, revitalizes and refreshes your writing)!
"E" is all about Ergonomics:
Cumulatively, we writers spend hours and hours at the
computer...that leads to, at the least, aches and pains and, at the worst,
progressive motion injuries ("trigger finger" for frequent mouse users) or
sustained position problems (neck pain, "frozen" backs).
One thing you can do to dramatically increase your odds of
avoiding these hassles is to have an ergonomic workstation. Watch for good
posture and ninety degree angles at your ankles, knees, hips and elbows. You
can achieve this position by raising or lowering your seat, using a stool for
your feet and, among others, getting a stand for your laptop.
"A" means
Atmosphere:
Ever gone to a restaurant and felt like a jet-setter? Ever
visited a spa and relaxed the minute you stepped in the door? The atmosphere
evokes the experience.
What experience is evoked when you sit down at your
computer? And it doesn't matter whether your computer is in a secluded office
or a corner of the busiest room of your house. Do you feel like a
brilliant, talented, successful author? Or do you feel like a schizophrenic
multi-tasker? Is the view pleasing to the eye? Or does it further stress you
out because all you see is unfinished business?
Evoking the appropriate atmosphere can be as simple as
putting some fresh (or artificial) flowers on your desk to as extensive as
repainting, consulting feng shui or going on a shopping spree for new desk
furniture. Think about what colors, textures, patterns, and/or items soothe you
while also making you feel confident and successful. Maybe you worked really
hard for a degree. Hang your diploma. Maybe you pulled off a spectacular party.
Put out a favor from the party. Or perhaps, you associate the color red with
success. Add some red to your desk or your office. This is incredibly personal.
Make discovering how to create a success-evoking atmosphere part of your
self-discovery.
If you do nothing else, clear the clutter! Clutter sucks out
your energy and inspiration. That doesn't necessarily mean dealing with the
clutter – maybe pack it away in nice boxes that fit your taste so that
you aren't staring it in the face as soon as you sit down to write. (Then deal
with it a little at a time...see below).
Give me a "T" for Timer:
OK, so I'm straying just a bit from my original plan of
creating a physical foundation for my writing, but hear me out. As authors we
are spread pretty thin – marketing, promoing, and, oh yeah, writing. Many
of us have multiple roles, holding down full-time day jobs, raising children,
managing a household, striving for a healthy relationship or marriage and, oh
yeah, writing. That creates a lot of stress.
I've found using my little timer (my best friend – in
a weird time management way) significantly lessens that stress.
You can get a heck of a lot done in fifteen minutes! I can
pay a few bills, make a couple phone calls, empty the dishwasher, switch over
loads of laundry, return a few emails or write a page (OK, a paragraph on a
mediocre day or a sentence on a really bad one) in fifteen minutes. If I set my
timer several times and knock a to-do or two off my list, I can sit down and
write a little less fragmented.
Give it a try. What do you have to lose (other than some
stress and a couple to-dos)? For more sage advice on using a timer and breaking
projects down into small pieces, check out www.FlyLady.net .
"H" represents Healthy Eating:
I know, I can hear the groans...I'm not going to beat you over
the head with this. I love my Cheese Nips and Starbuck's as much as the next
gal, but we know healthy food and lots of water are good for us. It's good for
our writing too.
Enough said!
And for a real "kicker"..."E" means Exercise:
More groans...
I hate, loathe and despise exercise, but some of my best
pages have been written after a quick fifteen minute walk around the
neighborhood (I take my timer)! Get a little aerobic exercise several times a
week. Your body and your writing will thank you.
Also, don't neglect stretching. It's your key to remaining
injury free! We are training for a marathon, remember? There are books written
about how to stretch at your desk. Find your timer, work for thirty to sixty
minutes then take a two minute stretch break. It works – take it from a
woman just coming off a painful back problem!
Here a few of my faves that I can do right from my chair:
FOR NECK & SHOULDER: Sit tall with your feet on the
floor and hold the bottom of your chair with your left hand. Pull up slightly.
Tip your right ear toward your right shoulder. Feel that stretch? It's intense!
Drop your chin to your chest then do a half circle to the right with your head,
stopping at particularly tight spots for a few breaths. Now do the other side.
Shoulder and gentle neck rolls are great too.
FOR UPPER & MIDBACK: Sit tall in your chair. Place your
right hand on the outside of your left thigh. Reach your left hand behind you,
look to the left and twist your body gently to the left. Hold for a few
breaths. Switch to the other side.
ARMS: Pull your arm across your body. Hold for a few
breaths. Now reach up to the ceiling, alternating reaching higher with one hand
then the other (great for all of those muscles running through the sides of
your upper body). Next, bend one arm, letting that hand reach "down" the back.
You can use your other hand to increase the stretch. Repeat on the other side.
WRIST & JOINTS: Circle 'em! Roll your feet around in all
directions. Do the same with your hands. Place your palms and fingers against
each other then gently push your palms away from each other. This stretches out
all of those hardworking typing muscles in your hands and fingers.
I try to alternate stretching breaks from my chair with
stretches that require me to "get up off a' that thing". Do you hear James
Brown?
One of the best full body stretches I've found is the yoga
series "Sun Salutation". It would take me forever to explain it (and I'll bet
Donnell is ready for me to shut-up already) so check out this site: http://www.yogasite.com/sunsalute.htm . Be
especially careful with hands up and upward dog. They can cause pain and injury
to the back if you overdo.
*** Whenever you're exercising, remember that pain is your
body's way of communicating with you! If it hurts, don't do it or lessen the
intensity.
So, had enough? Feeling primed and in peak condition for
your writing marathon? If so, I'll see you at the finish line, multiple books
and cheering readers in hand!
Still not convinced?
Think about it this way: We've all heard the saying, "You
can't draw water from an empty well". It's the same with your writing. Your
body is the well, your creativity and inspiration the water. If your brain
can't function because it isn't getting enough oxygen because you're not taking
full, deep breaths; if you're burned out because you've been working non-stop;
if you're in pain because your desk set-up doesn't jive with your body; if you
can't produce because the atmosphere in which you're working isn't conducive;
if you're unable to concentrate because you didn't eat or stay hydrated or
exercise then you're trying to draw excellence in prose from an empty,
uninspired, creatively void well.
Fill it! Take some time each day to Just B.R.E.A.T.H.E..
Check back often! I'll be adding more info, references and
maybe a photo, video or two.