If 2020 wasn’t stressful enough,
now we have the Holidays, year-end deadlines and uncertainty about everything
from tax rates and vaccine rollout, to the estate tax exemption to PPP loan forgiveness
(or not).
What happens to your voice when you’re in a state of tension, stress, fear,
worry or anxiety? Your shoulders naturally raise to protect the vulnerable
throat and neck. That’s not great if you’re meeting with an important new
client, delivering a presentation, or appearing on a webinar, podcast or radio
show.
The throat is the main conduit
between your body and your mind, representing the link between your thoughts
and feelings. When you create more freedom in your throat and neck, you
open your ability to express yourself more effectively and generate a greater
sense of confidence and wellbeing.
The musculature of the throat is
incredibly complex, with fine, interwoven connections that provide flexibility
of movement. We often that freedom of movement for granted until we spend too
many hours at the computer or experience high-stress levels. Then we notice
that awful tension in the throat, neck and shoulders.
While there’s no machine at the gym
to exercise your neck and throat, you can use your voice to release the
tension in your throat and, really, your entire body.
Here are two techniques to consider
for reducing your stress levels immediately:
1. Sigh like my Italian
grandmother.
My great-grandmother was a 4’5”
marvel of efficiency and energy. In the afternoons, when she allowed herself to
rest in her chair for a while (usually while crocheting something), she would
repeatedly release a deep sigh. At the time I wondered why, but now I know that
she was releasing tension in her body.
Take a deep belly breath in through
your nose and allow yourself to sigh it out. (Bonus points for allowing any
sound to come out with the sigh.) The long exhale combined with the vibration
of the "ah" sound triggers your parasympathetic nervous system and
your body’s relaxation response.
If you’re trying to feel more
relaxed before you work with a client, enter a meeting or wind down at the end
of the day, this is one of my favorite exercises.
2. Try the One-Word Rant.
My e-book, Problem
Solving in 10 Minutes, shares
a creative problem-solving technique I developed based on our the human
tendency to worry and complain. Often, our concern is driven by something we
are deeply committed to. Otherwise, we wouldn't get upset!
A shortcut version of this
technique is the One Word Rant. The word is, "WHY." Why?
Because that's the question we're really asking ourselves at the heart of our
stress and upset.
"Why is this
happening?"
"Why are they
doing/saying that?"
"Why can't I feel
better?
When we allow ourselves to express
our frustration in a safe, quick and healthy way, the brain and body respond
with a cascade of hormones and neurotransmitters that make us feel good, such
as epinephrine and testosterone (yep, even for women) and we sense more clarity
and feel more focused.
The technique is simple. But you'll
want to be in a private, quiet place to use it, since it involves some
vocalization. I've been known to do the One Word Rant in my car.
Ideally, stand with your feet
shoulder-width apart or wider, and semi-squat like a sumo wrestler. Throw your
hands in the air above your head, take a deep breath and loudly exclaim “WHYYYYY!" You don't
want to strain your voice or throat, but you definitely want to express your
"why" loud and proud.
Yes, I’m serious. I’ve facilitated the
One Word Rant in groups as large as 50 people0—including business leaders-- and
the results have been amazing. The simplicity of the "why" allowed
the group to bond without having to explain or share a lot of personal feelings
that may have caused them to feel vulnerable. At the same time, that shared experience
of making a loud noise together in unison elevated the energy in the entire
room. The group collectively felt heard and acknowledged.
The chemical cascade of hormones
and endorphins the One Word Rant releases is simply wonderful. Generally, this
technique is more energizing than the Italian Grandma Sigh, so I tend to use it
if I’m having a frustrating day or if I need to boost my energy before speaking
or a meeting.
The One Word Rant is also a
fabulous tool to show your kids to help them learn to shift their stress and
state of mind quickly, without a lot of "talking about it" that may
be difficult for them to articulate or stressful to share with a parent.
Conclusion
We lead busy lives and we quick solutions. Whether heading to the podium, the studio,
the conference room or simply into rush hour traffic, try these techniques this
week to reduce your stress and keep yourself going and growing.
Do you have a surefire technique for calming your nerves when the pressure is
on? Please share. I’d like to
learn more.
Tina Dietz is an
internationally acclaimed speaker, audio publisher and podcast advisor to HB
Publishing & Marketing Company. Visit her at Twin
Flames Studios
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