The Art of Relaxation in Dance: Elevating Performance and Well-being

The Physiological and Psychological Advantages of Relaxation for Dancers

Dancers are athletes of the arts, and like all athletes, they can greatly benefit from relaxation techniques to improve their performance and overall well-being. The physiological and psychological benefits of relaxation are well-documented and particularly relevant to the demanding world of dance.

Physiological Benefits

Relaxation practices can lead to a host of physiological improvements, including:

• Reduced heart and respiration rates
• Lowered muscular tension
• Decreased blood pressure
• Reduced levels of cortisol, the primary stress hormone
• Enhanced circulation
• An increase in alpha brainwaves, which are associated with creativity and the state of flow

According to a study published in the "International Journal of Neuroscience," relaxation can indeed increase alpha brainwave activity, which is linked to the reduction of anxiety and the enhancement of creative thinking (Travis & Arenander, 2006).

Psychological Benefits

The mental health of dancers can also see significant gains from relaxation, such as:

• Improved mental clarity
• Enhanced concentration
• Greater mental control
• Boosted creativity
• A healthier sense of humor
• Mental openness and calmness

Research in the "Journal of Applied Sport Psychology" suggests that mental training, including relaxation techniques, can improve focus and performance in athletes (Thelwell et al., 2006).

Relaxation: A Skill to Hone

Relaxation is not merely a state of being; it's a skill that requires practice. Regularly engaging in relaxation training can:

• Enhance learning capabilities
• Counteract the effects of stress
• Facilitate the achievement of one's true potential and boost creativity

The Learning Curve of New Dance Moves

Acquiring new dance moves is a complex neurological process. Initially, movements may feel awkward, but with practice, the body learns through biofeedback. As the dancer repeatedly practices, neural pathways strengthen, making the steps easier and more instinctive. It is estimated that approximately 180 repetitions are needed for a new movement to become automatic (Wulf & Prinz, 2001).

The Role of Relaxation in Learning

The pursuit of perfection in dance can sometimes hinder the learning process. A relaxed approach, characterized by playfulness and enjoyment, can lead to better outcomes than a tense, effortful one. For instance, a dancer struggling with a pirouette may find that easing the effort and adopting a more playful attitude could lead to a more successful execution.

Counteracting Stress Through Relaxation

Relaxation training is crucial for managing the high mental stress that dancers face, especially at the professional level. Learning to relax can help dancers find an inner calm, connect to their natural abilities, and reduce tension. A relaxed dancer can react more swiftly and recover more quickly from stressors compared to a tense one.

Unleashing Creativity with Relaxation

Relaxation can create the mental space necessary for original thinking and inspiration, often referred to as being in the "flow" or "zone." Being present in the moment allows dancers to enjoy the experience of dancing and learning, rather than rushing through it.

A Relaxation Exercise for Dancers

One effective relaxation technique is Progressive Muscular Relaxation (PMR), which involves tensing and relaxing muscle groups to release tension. Here's a simple PMR exercise:

1. Find a quiet space and wear comfortable clothing.
2. Sit or lie down with feet hip-width apart and arms by your sides.
3. Tense each muscle group for about 10 seconds, then release and relax for 15 seconds, focusing on the sensation of heaviness and warmth.

Muscle groups to work through include:

• Feet and toes
• Legs and calves
• Buttocks and thighs
• Stomach and lower back
• Chest and neck
• Shoulders, arms, and fingers
• Face, jaw, forehead, cheeks, and tongue
• The whole body

After completing the PMR exercise, observe the newfound looseness in your body and the calm sensation that ensues.

For more information on breathing exercises that promote relaxation, you can explore this article on breathing techniques.

Disclaimer: The information provided here is for general guidance only. It is recommended to seek the supervision of a qualified dance, fitness, or healthcare professional for personalized advice.

References:

• Travis, F., & Arenander, A. (2006). Cross-sectional and longitudinal study of effects of transcendental meditation practice on interhemispheric frontal asymmetry and frontal coherence. International Journal of Neuroscience, 116(12), 1519-1538.
• Thelwell, R. C., Greenlees, I. A., & Weston, N. J. (2006). Using psychological skills training to develop soccer performance. Journal of Applied Sport Psychology, 18(3), 254-270.
• Wulf, G., & Prinz, W. (2001). Directing attention to movement effects enhances learning: A review. Psychonomic Bulletin & Review, 8(4), 648-660.