The Musician's Nervous System
by Shauna Fallihee, M.M, RYT. April 9th, 2020.
The Musician's Nervous System
Many musicians have a complex relationship with music-making and performing. Playing and listening to music can bring deep joy, delight and satisfaction. Music provides solace, enhances celebration, and connects us profoundly to one another. We love music! So why does creating it, especially in front of others, provoke a stress response? This article will explore the function of our nervous system and how we can regulate our physical and emotional response to the stimulation of music-making.
For some musicians, performing is energizing. The presence of others gives the performance meaning and purpose. They may experience a heightened level of focus or even a sense of joyful, timeless flow [1]. For others, performing, auditioning, or even practicing can feel stressful. When music is our livelihood, or even more significantly, our identity, the stakes can feel high. Perceived scrutiny of something deeply personal can be scary, especially when a single audition or performance can influence the course of our careers. Our bodies and minds are designed to take in information about our internal and external circumstances and construct a story. We may know intellectually that an audition or performance does not define our identity or threaten our security but our body, specifically our Autonomic Nervous System, may interpret the circumstances as dangerous and try to protect us.
The Autonomic Nervous System or ANS is a largely automated system of nerves that supply our vital organs, regulating heart rate, respiration, urinary and sexual function, and digestion. The ANS is divided into two branches: The Sympathetic Nervous System or “fight/flight” and the Parasympathetic Nervous System or “rest/digest.” [2]
The Sympathetic Nervous System (fight/flight) responds to stimulus and mobilizes our body for action. When the SNS is activated, our heart rate increases, blood flows to our muscles and our breathing changes. As a performer, you might notice sweating, vibration, dry mouth, or a feeling of lightness or levity in the body. Other body systems like immunity, digestion, and fertility are suppressed as our resources are diverted to mobilization. A moderate sympathetic response may energize us and sharpen our concentration. When fight/flight takes over completely however, our memory and creativity may be less accessible. The SNS has not fully evolved to distinguish between actual and perceived threat. For this reason, we may have a physical stress response to a thought or belief. This system is vital but ideally only activated when truly necessary.
The Parasympathetic Nervous System (rest/digest) brings our body into a calm state that supports balanced function of all systems. In rest/digest, we are relaxed and receptive. We may still have energy but in a responsive and playful way. When we’re aroused and experiencing stress, the Vagus Nerve is responsible for shifting us back into the parasympathetic, rest/digest state.
The Vagus Nerve is a cranial nerve that interfaces with the Parasympathetic Nervous System, using biological and social cues to perceive safety and downregulate or calm the body and mind. Its fibers communicate sensory information between the brain and the muscles and organs it innervates. The vagus also has motor fibers that control specific movements. [3] When Vagal Tone is high, we are able to shift more easily back to this calm state from fight/flight. The Polyvagal Theory of Stephen Porges posits that there is an additional branch of the PNS where the body goes beyond a restorative, restful state into a “freeze” state in response to threat. [4]
“Vagus” shares its etymological root with vagabond and is often called “the wandering nerve.” This uniquely wide-reaching bundle of nerves originates in the brain stem behind the ear, traveling first to the hard palate. It innervates the inner and outer ear as well as numerous muscles of the vocal tract and larynx. It then meanders down the trachea to the heart, lungs, and digestive organs, exiting at the lumbar spine. It is a communication superhighway between diverse areas of the body, the brain, and external stimulus.
We are deeply attuned to one another. As we scan for safety cues in our environment, we are largely relying on others for information. The loving facial expression, soothing voice, and touch of a parent can immediately calm even the most distressed child. Conversely, a sudden movement, tense body language, or a stern or impassive facial expression (especially across an audition table!) can all stimulate a stress response in our body. Humans are also wired with a protective “negativity bias” where the brain is likely to perceive an experience as negative and remember it, so as to avoid it in the future. [5] While all of these systems are designed to keep us safe, they are often applied to neutral circumstances, rendering them negative or stressful and reinforcing the mental patterning.
When Vagal Tone is high, the body is able to shift more quickly from a fight/flight state into the calmer rest/digest state. The communication of the vagus nerve goes both ways, from the brain to the muscles and organs it innervates and from those same muscles and organs back to the brain. Stimulating the muscles and organs innervated by the vagus can communicate safety to the brain and improve our ability to shift into the rest/digest state.
The following activities have been shown to increase vagal tone:
Alignment - Aligning your body immediately improves its function. Spinal alignment supports all of the body systems regulated by the vagus nerve. When the body is aligned, spacious, and supported, the vagus communicates wellness to the brain (and those around us!). Alexander Technique, Feldenkrais, Egoscue, Yoga, Pilates, and other modalities can deepen our awareness of our physical alignment. These practices not only influence the nervous system, they improve our biomechanics, proprioception (awareness of our body in space), and can benefit the coordination of our playing or singing.
In the Moment: Whether you’re in the practice room, waiting for an audition, or preparing backstage, take a moment to adjust your alignment. Notice the support of the ground or the chair. Root your body and as you inhale, lengthen your spine. Allow your shoulders to release and your skull to gently slide back. A balanced and receptive physical posture communicates safety to ourselves and others. Notice how it feels to bring your physical body into alignment.
Breathing - Deep exhalation is the ultimate safety cue to the body. Breathing exercises, particularly ones that lengthen exhalation, can be immediately transformative when one is stressed. Additionally, calm breathing can influence the nervous systems of those around you. Remember, we’re looking to each other for safety cues.
In the Moment: When the mind is spinning into a stress response, bringing awareness to the breath can help us anchor in the present moment. Without manipulating the breath in any way, simply observe its rhythm. Focusing our mind on the sensations of the body breathing can be calming and centering. Once awareness is established, begin to prolong the exhalation a bit longer than the inhale. Lengthened exhalation stimulates the vagus nerve, shifting us into rest/digest. Know that sometimes breath awareness can increase anxiety, especially if our musical instrument requires steady breath. If this is the case, you may benefit from another method of self-care.
Laughing - Bouncing your diaphragm and abdomen stimulates vagal tone. Laughing also creates a bond, connecting with and communicating safety to those around us. Singing or playing staccato is another way to stimulate the diaphragmatic fibers of the vagus.
In the Moment: Have a few funny videos or memes saved for when you need a giggle. If you have an intimidating lesson or you’re en route to an audition, listen to something that makes you laugh. If you have a friend in your class or at your performance that you can laugh with, all the better!
Singing or Chanting - The vagus innervates the inner and outer ear as well as many muscles of the vocal tract and larynx. Singing or chanting (or likely playing a wind or brass instrument) combines prolonged exhalation with vibration of the ears and vocal tract and diaphragmatic bounce, all of which are safety cues.
In the Moment: Letting out a long, audible sigh can discharge anxiety. Gentle humming in your car or in the dressing room sends signals to your body that you’re in a casual state. *Singers, be sure to consider whether this is helpful pre-performance!
Interpersonal Connection - Friendly interpersonal connection is a powerful safety cue. Both hearing and producing a calm, melodious voice and pleasant facial expression stimulates the vagus, shifting the state of our nervous system.
In the Moment: Connect, connect, connect. Find opportunities to make friendly conversation with your fellow musicians. Everyone has different needs immediately before a performance or an audition. If you’re feeling stress during a class, lesson, or rehearsal, find a friendly face and engage. Simply smiling at your teacher or a musician across the room can stimulate a mutually calming vagal response. When appropriate, a friendly conversation can also bring us into the present moment and shift our nervous system response.
Movement - The fight/flight response releases chemicals into the bloodstream that mobilize the body for action. It can feel good to discharge this energy in the form of movement. Mindful movement practices like Yoga, Tai Chi, QiGong as well as more vigorous exercise can bring the mind and body into balance before singing or playing.
In the Moment: If you know you tend to get aroused on performance or audition day, build movement into your routine. The type and level of intensity depends on your preferences. Ideally, your movement practice leaves you feeling balanced and energized, rather than depleted. In the moments before a lesson, audition, or performance, you might hold a plank or a squat to feel the strength of your body and release some energy.
Myofascial Practices - Myofascial stimulation with soft tools like therapy balls and foam rollers can have a downregulating or calming influence on the nervous system. Stimulating fascia (connective tissue) can improve slide and glide of muscle fibers, allowing for ease of movement and increased range of motion. The potential calming influence is increased when combined with gentle breath practices that elongate exhalation.
In the Moment: Keep a pinky ball (soft, fist-sized therapy ball) or two in your bag or instrument case. Use the down time before auditions or performances to do gentle treatment on areas that feel good and have a positive influence on your playing or singing.
Meditation - Regular meditation or mindfulness practice, even in short duration, has been shown to improve numerous mental skills including awareness, concentration, and memory. Emotional qualities like resilience, patience, compassion, and equanimity can be cultivated through different types of meditation practice. Reductions in reactivity, anxiety and even pain perception are widely reported.
The intention of meditation is not necessarily to calm the mind and body but rather to be present with what is arising, without judgment or aversion. This ability is of particular value to musicians who are challenged by their stress response. Much of our fear is not about what’s happening in the present moment but how it will impact the next moment. By observing the wide spectrum of our thoughts, emotions, and physical sensations, we can recognize their impermanence.
Meditation on Sensation: Set a timer for 5-10 minutes. Find a comfortable position: seated, standing, or laying down. Align your body so that you feel stable and spacious. Take a few deeper breaths, bringing your awareness to the sensations of your body. As you let your breath return to its natural rhythm, bring your awareness to a particular area of your body. Notice, in as much detail as you can, the physical sensations. Notice temperature, texture, vibration, pressure. If your mind wanders (and it probably will!), bring it back to your body. If another part of your body calls your attention, begin to investigate sensation there. Notice how sensation is constantly changing.
In the Moment: Reflect on your meditation practice. Remember your observation that the sensations of the body are constantly changing. Even if your stress response might affect your playing or singing, try your best to let go of the story about the sensation. Your body wants to come into balance and it will eventually shift back to a calm state.
Music gives us the incredible opportunity to safely explore our full emotional capacity. Our love of music makes us vulnerable and there is great artistic power in that vulnerability. Understanding the way our bodies naturally respond to something as important as our music-making can help us appreciate these protective systems. This exploration can be challenging at times but it is one of the most enriching aspects of being a musician.
Citations:
[1] Oppland, Mike. “8 Ways to Create Flow According to Mihaly Csikszentmihalyi.” Positive Psychology, 2020, Accessed 6 April 2020. https://positivepsychology.com/mihaly-csikszentmihalyi-father-of-flow/
[2] Low, Philip. “Overview of the Autonomic Nervous System.” Merrick Manual Consumer Version, 2018, Accessed 6 April 2020. https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system
[3] “Vagus Nerve.” Encyclopedia Britannica, Accessed 6 April 2020. https://www.britannica.com/science/vagus-nerve
[4] Porges, Stephen W. “The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system.” National Institute of Health, 2011, Accessed 6 April 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108032/
[5] Marano, Hara Estroff. “Our Brain’s Negativity Bias.” Psychology Today, 2003, Accessed 6 April 2020. https://www.psychologytoday.com/us/articles/200306/our-brains-negative-bias
Further Reading:
Harvard Health Publishing. “Understanding the Stress Response.” Harvard Health, 2018.
Krowiak, Suzanne. “The Vagus Nerve: Your Superhighway to Physical, Mental, and Emotional Health.” Tuneup Fitness Blog, 2020.
Rosenberg, Stanley. Accessing the Healing Power of the Vagus Nerve. Berkeley, North Atlantic Books, 2017.
About Shauna:
Classical new music specialist and voice teacher Shauna Fallihee loves all things teaching! Shauna has had the pleasure of serving on numerous San Francisco Bay Area college and high school voice faculties, leading workshops, and maintaining a private voice studio. Her own wellness journey led her to become an instructor and teacher trainer of The Dailey Method, an alignment-focused Barre and Indoor Cycling program. In addition to her M.M. in Vocal Pedagogy, Shauna holds certifications in Yoga (RYT-200), Myofascial Release, and has pursued deep meditation studies in the Theravada tradition. She has synthesized these modalities with traditional voice teaching into her own program Embodied Singer, available in the form of Embodied Online which features over 100 videos of voice instruction, movement, myofascial, meditation, and breath practices.