Functional Breathing for Musicians

by Dr. Xenia Pestova Bennett. September 14th, 2021

 A different version of this article first appeared in International Piano, July/August 2021.

As musicians, we often take our breathing for granted. While we all know that breathing sustains life, we rarely stop to think about how to breathe. Even musicians who pay attention to their breathing while making music (singers and wind players) rarely question how they breathe during the rest of their lives!

In addition to impacting the expressivity of sound and phrasing, healthy or functional breathing can help with accuracy, postural support, injury prevention, concentration levels and even performance anxiety. The way that we breathe during activity and at rest also influences our general health. Dysfunctional breathing is on the rise. Symptoms can be linked with conditions that include panic attacks, depression, asthma, migraines, insomnia, sleep apnoea, TMJD, sinusitis, allergies, eczema, chronic fatigue, digestive issues and more. The highly stressful professional environment that musicians operate in also means that it is more important than ever to address and support our breathing.

So, how do we begin? A simple internet search turns up countless breathing techniques, many of which can seem daunting. My approach to teaching breathing is based on two established methods, both of which are beneficial for musicians: the ancient science of Yoga Pranayama breath and energy exercises and the Oxygen Advantage® (originally designed to enhance athletic performance and based on the Buteyko method).

Step 1: Breathe through the Nose

Humans are meant to breathe in and out through the nose in most situations (this excludes fast sprinting or playing certain wind instruments!). Many of us might not even realise that we breathe through our mouths as we go about our daily business, so would need to (re)learn to inhale and exhale through the nose. This includes during light-to-moderate exercise as well as while sleeping. Nasal breathing warms, humidifies and purifies the air. It is also associated with calm and slow diaphragmatic breathing that sends a message of relaxation to the nervous system (see below).

Step 2: Soften the Belly

The diaphragm, a dome-shaped muscle that separates the chest from the abdomen, needs to extend downwards to allow the lungs to inflate, while the belly moves out of the way and puffs outwards. Habitual holding or tensing of the belly, which can be the result of unhealthy cultural stereotypes, contributes to unnecessary activation of the upper chest breathing muscles, normally reserved for “emergency” situations. Yoga and breathing instructor Donna Farhi describes this unhealthy pattern as “paradoxical breathing” in her excellent “Breathing Book”.

Shallow and fast upper chest breathing is what happens when we go into fight-or-flight. Over time, mouth breathing / upper chest breathing can lead to chronic hyperventilation – taking in more air than we need. However, this common breathing pattern disorder can also be hidden. It doesn’t mean visibly gasping for air or going into panic attacks. Frequently yawning or sighing can be tell-tale signs that you hyperventilate; breathing through the mouth at night is also an indicator (do you snore or wake up with a dry mouth?). Habitual mouth breathing dehydrates the body and traumatises the airways, increasing inflammation and leading to potentially serious health conditions. It also drains the system of carbon dioxide (CO2), which, contrary to popular belief, is not just a waste gas: we need CO2 to absorb oxygen.

According to breathwork coach Patrick McKeown, functional breathing that uses the diaphragm also leads to functional movement through generating intra-abdominal pressure. This supports good posture by encouraging core engagement, spine stability and balance – lower back and neck pain are in fact strongly connected to dysfunctional breathing patterns. Functional breathing helps prevent fatigue and injury for musicians as well as athletes. 

Step 3: Breathe “Less”!

The breath is also intimately linked with stress. One of the main symptoms of anxiety is shallow and fast breathing. This activation of the Sympathetic branch of our Autonomic Nervous System prepares us to fight that wild animal or run away. To return the system to equilibrium, we need to activate the Parasympathetic response, which comes into play once danger has passed. Calm diaphragmatic breathing helps elicit relaxation.

However, beware: you may have heard the advice to “take a deep breath” if you feel anxious. For some people, this can be synonymous with an unhealthy “big” upper chest breathing. As upper chest and mouth breathing are directly connected with fight-or-flight, gulping a few big breaths before a challenging situation such as a performance can in fact make us feel more anxious. Breathing less can be a better approach for anxiety. “Deep” does not mean “big”: we can learn to breathe into the lower lobes of the lungs for efficient gas exchange without hyperventilating.

Next Steps:

Learning to breathe through the nose, soften the belly and quiet the breath might sound simple, but it can be far from easy depending on your existing habits and health conditions. However, with a little bit of practice and a series of graded exercises under the guidance of a qualified instructor, you can start to adjust and reset any underlying patterns to support your health and music making. Consider working with an Oxygen Advantage® or Buteyko Method instructor or see “Further Resources” below.

Further Resources:

Feeling stressed? Try this calming “equal parts breath” exercise  

Xenia’s online course “Functional Breathing for Musicians” starts in October and is now open for enrolment (an early-bird discount is available). Places are limited, book now to avoid missing out: https://xeniapestovabennett.com/wellbeing/breath

For more information on Xenia’s work with musicians including yoga and upcoming performance anxiety courses, please visit https://xeniapestovabennett.com/wellbeing or sign up to the mailing list to receive updates.

BIO

Dr. Xenia Pestova Bennett is an internationally active concert pianist and lecturer in musical performance at the University of Nottingham. She combines her research and experience in performance anxiety with extensive accredited training as a yoga, breathwork and meditation instructor. Having studied in the UK, The Netherlands and Canada, Xenia holds a Doctorate in Performance from McGill University. Her wellness training includes completion of a 200-hour Hatha Yoga Teacher Training qualification led by Eleonora Ramsby-Herrera in 2019, 100 hours of Yin/Yang Yoga and Mindfulness (primary and secondary levels amounting certified by Yoga Alliance) with Sarah Powers in 2018, Oxygen Advantage® functional breathing and Buteyko Method instructor training with Patrick McKeown, and Yoga Mindset Coaching training (basic level) with Karina Ayn Mirsky in 2021. In addition to performing and teaching, Xenia offers coaching on anxiety management to individuals and organisations. Her past and present clients and collaborators include Ad Agio Workshops for Musicians; British Association of Performing Arts Medicine; Contemporary Music Centre (Ireland); Facebook London; Goldsmiths, University of London; Leeds Conservatoire; Moving on Music; Sound and Music; Triyoga UK; TU Dublin; Queen’s University Belfast; University of Aberdeen and the University of Nottingham.