Booth Burdens
Today while offering a somatic support session for 20ish voice actors I received a question about how to work with tension in the booth. It’s a great question, because at some point most voice actors I know, including me, face this dilemma in some way even if it’s short lived. Have you ever noticed anxiety showing up when you’re recording, or lasting even after you’re done?
The voice actor posing the question reported that tightness came on gradually, rather than all at once and that she’s been a pro for a long while. She shared that the tension primarily shows up in her voice, which is a huge bummer for any voice actor, but I would venture to guess it impacts other areas, too. This is a normal body reacting to a perceived threat to safety. No wonder there’s bracing.
Often, tightening that shows up in the throat, can also radiate from the neck, shoulders, back, head or even the face. If you notice constriction in your body in any of these locations, be gently curious about whether any other place in the body is calling out for attention. That’s all tightness is, really; a red flag. The body is detecting a threat. Your practice, if you’re willing is to start getting curious.
The first thing to do is simply pay attention to where specifically the constriction is showing itself. Is it in your throat? Maybe it’s in your neck or your head? It could even be your lower back. I know it’s probably not fun to bring your awareness to it, but if you can tolerate it, shimmy up to the sensation and let it know that you are here. That it can just be here with you without needing to do anything. This is a tremendous kindness and your body will notice.
Next, put one of your hands on the location that’s got your attention. While you do so, can you take in any details of the sensation? Does it have a temperature? Or a color? What about a texture? Or movement? Is there any energy flowing, and if so is the energy going up towards your head or down towards your feet? What is that place doing now?
When have you noticed this sensation (or feeling associated with it) before? Is it familiar? Ask this place if it might need something, and what that might be. Be patient. You might have a knowing, or hear words, or emotion, or another sensation. Attend to whatever comes into your awareness. You might not notice anything. If that’s the case, let it go for now and try again later.
Now, bring your attention to where there might be less tightness. Maybe a change of posture will help if you’re sitting. Try standing perhaps, and move your body a little. Take in the room or space you are in and see if there any specific details you can take in through your eyes, ears, mouth, nose or fingers. What’s here that might bring delight? Where in your body can you feel a little softening or not as much constriction or pain?
Just like it takes time for patterns to emerge and become cyclical, it can take some time to unwind them. Go slowly. Desiring uncomfortable experiences to stop now is normal. Working with the nervous system means leaning into the time that works for your BODY, not your mind, or your emotions. The journey can take longer than you prefer. But progress is progress! Part of the practice is celebrating the small improvements, because that is exactly the direction you wish to be going.
