Lesson 5: 
Chill (before the thrill)

May 2007. I was there entering the stage, guitar in hand, with the spotlight warming my face and 200 university students sitting there watching me. 

The rush of adrenaline was undeniable—a mix of excitement and nerves. More nerves than excitement . Hands sweaty like I just washed them, voice cracking, pants pooping (nah not this one heh) .

That was my first performance.

A complete disaster.

Why?

Too much nerves, too much stress, very little preparation, however this is normal to feel like this your first times, however in this chapter ill give you a few scientific tools that will help you to chill a bit when life gets tricky or when you have a performance coming up.

Let's get to it  😉

Understanding Stress and Its Impact on Musicians

Stress can be like a dissonant chord—it may make you cringe if not followed by a chord that releases the tension. However, just as musical tension eventually resolves, properly managed stress can lead to heightened awareness and precision.

Think of stress as the strings on your guitar: too much tension and they might snap; too little and they lose their tone.

Your aim is to tune your stress levels just right to keep your performances dynamic and smooth.

You gotta chill before the thrill 🙂

Targeted Techniques to Manage and Harness Stress:
 

• Physiological Sighs:
  
  Picture yourself about to tackle a challenging part that’s given you trouble before. You feel your heart racing, your palms begin to sweat. Here’s a real-time fix when you need to calm yourself down: the physiological sigh.
  
  This simple breathing technique resets your nervous system, clearing the air like a perfectly struck chord dissipates tension in a room.
  
  It involves two sharp inhales to fully expand your lungs, followed by one long exhale to release all the pent-up tension. Consider it your quick reset button for instant calm.
  
  Watch Video
  
  
• Focused Breathing Routines:
  
  The 4-7-8 breathing technique doesn’t just ease stress; it trains your lungs and diaphragm, enhancing your ability to sustain longer musical phrases. Inhale slowly, hold it as if pausing before a key change, then let your breath out smoothly, controlling its release as the note gently fades away.
  
  Watch Video

Integrating Both Techniques : 

Physiological sighs are your go-to for quick, reactive stress management. They’re perfect for immediate relief when you feel overwhelmed or need to quickly reset your emotional and physiological state.

Controlled breathing exercises are more preventive and proactive, ideal for maintaining a steady state of calm and focus throughout your practice. They help build resilience against stress over time and enhance your overall capacity to handle practice demands.

Integrating Stress Management into Your Practice Routine: 

• Pre-Practice Rituals: Before you even pick up your guitar, if needed, engage in your new breathing exercises. This prelude not only sets the stage for a focused practice session but also signals to your body that it’s time to create music, not stress.
  
  
• Break Strategies: Don’t just use breaks to rest your hands—use them to reset your mind too. A brisk walk, a bit of fresh air, or a few physiological sighs can reinvigorate your focus and energy, priming you for the next round.
  
  
• Customizing Your Practice Environment: As explored earlier, craft your practice space into a personal sanctuary. Whether it's through calming colors, motivational posters, or an arrangement that keeps all your essentials within easy reach, make sure your environment supports a stress-minimized practice.
  
  

By weaving these techniques into your daily practice, you turn stress from a potential obstacle into a powerful ally, enhancing your ability to learn swiftly and perform confidently.

 Its all about the awareness and balance! 🎸✨