Self-care
Box breathing for the moments before you play
First gig or hundredth, nerves can still show up. A simple breathing exercise can give you something steady to focus on before you play, or whenever life feels a bit much.
The guitar's tuned. You've checked the first song. There's a little time before you start, and suddenly your mind has found about twelve things to worry about.
You don't have to be new to music to know that feeling. A first open mic, a familiar venue or a room full of people you really want to play well for can all bring a few nerves along.
Box breathing is one small thing you can try in that gap. It gives your attention a simple pattern to follow, rather than another thing to overthink.
Four sides, one steady rhythm
The idea is straightforward. You breathe in, pause, breathe out, then pause again. Each part gets the same gentle count, a bit like tracing the four sides of a square.
Four counts is a common starting point. There's no need to take huge breaths or make it a test of how long you can hold on. Keep it easy.
Give it a go
Sit somewhere comfortable with your feet resting on the floor. Let your shoulders settle and take a normal breath out. Then try this.
- Breathe in gently through your nose for four counts.
- Pause comfortably for four counts.
- Breathe out gently through your nose or mouth for four counts.
- Pause again for four counts before the next breath.
That's one round. Try three or four rounds if it feels comfortable, then let your breathing return to its usual rhythm. You can picture a square as you go, or just keep a quiet count.
If four counts feels like a stretch, try a shorter, comfortable count. If the pauses don't feel good, leave them out and breathe gently instead. Stop if you feel dizzy, lightheaded or more uncomfortable. The NHS breathing guidance also emphasises breathing comfortably without forcing it.
Before the first song
Try it once your setup is sorted, with a little breathing room before you're due to play. A quiet seat or a spot away from the bustle is enough. Keep your eyes open if that's more comfortable.
When you're finished, take a moment to look around and come back to the room. Think about the opening of your first song. One chord, one line, one familiar place to begin.
You don't need to get rid of every butterfly before you start. Give yourself a little space, then let the music have your attention.
Useful away from the stage too
This can be a small pause in an ordinary day as well. Before a difficult conversation, after a busy rehearsal or when the to-do list has started getting louder than everything else.
It's worth trying when you're already feeling fairly settled, so the pattern is familiar if you choose to use it before a gig. New musicians and seasoned players can both make room for simple habits that help them feel a little more at ease.
Breathing exercises may help with everyday stress, but they won't feel helpful for everyone. They're one option alongside rest, preparation and talking things through. If anxiety is regularly making gigs or daily life difficult, a health professional can help you work out what support suits you.
For now, there's no perfect result to aim for. A few comfortable breaths, a little less rush, and then the next thing.
Inspired by the box breathing guide at anonsafe.org, adapted here for musicians.
