Changing States

Changing states. It’s something that’s been on my mind the past few days as part of my happiness/dance search.

Can we change our state of mind in an instant?

Yes. We can.

It’s essential to a dancer – essential to anyone! – to not be constantly ruled by how they think they feel. This is different to trusting your gut; this is a tool to get you moving when you feel lazy, or calm you down when you feel anxious.

How do we do this I hear you ask? By changing our arousal levels.

a.rouse  [uh-rouz] verb. To stir to action or strong response

Different situations require different responses. There are times you may need to be energetic, happier, and there are times when you need to calm yourself down, stay more focused on the task at hand.

Give these four techniques* a try:

1. Visualisation: imagine performing your movement phrase. Repeat it over and over again. Don’t see yourself doing it, feel like you are doing it. Feel the muscles as they activate, feel the wind whooshing past your ears as you whip your head. Don’t mark it out in your head, relive the steps. How do you feel?
2. Centering: close your eyes. Breathe. Bring your attention to your breath. In. And out. In. And Out again. Good. Feel your lungs filling and expanding with air. Become aware of your front space and breathe into it, inflating it…and release… Bring your attention to your back space and fill it with air (really fill it!) and release. With your eyes closed, scan your body for any areas of tension. If you find any, stay on them and breathe “into” them. Give them blood, oxygen and movement. Take your time. Go slow… When you’re done, open your eyes. How do you feel?
3. Positive self-talk: Your brain will give you answers to the questions you ask it directly, so ask it positive things. Pump yourself up! How great was that pirouette? (SO great!). You can do this! How do you feel?
4. Progressive muscular relaxation: the last technique I’m going to offer, but by no means the least. Where do you feel tight/anxious? Focus on it. Now, tighten the muscles in that area. Clench, push, squeeze ’til you can’t squeeze any more! Now release. Squeeze again! And relax. Move through the areas you feel tight starting from your toes up… Take your time. How do you feel?

How did you go? Do you feel different afterwards?

These techniques are adaptable. Want to feel more awake? Visualise yourself being more awake, more alert. Shoulders tight? Squeeze them up around your ears for a few seconds and then shake it off.

What works for you? Tell me below!

– image by Igor Siwanowicz

*technique taken from Brukner and Khan’s Clinical Sports Medicine