Taking Regular Breaks
Ensuring that you take sufficient breaks during practice, work, and around performance is an effective way of managing high workloads, preventing injury and reducing the risk of burn-out.
If we carry out any activity for a period of time, at some stage we will experience fatigue. Fatigue is a temporary state, where our physical and mental resources are depleted, making it difficult to continue the activity effectively. Our mental and physical performance declines and we may even feel discomfort if we continue.
A simple break period will allow us to rehydrate, provide an opportunity to change posture, boost blood flow to soft tissues, replenish energy supplies, and give space for quiet reflection.
Tips for Taking Breaks
- Frequent and Short: Research shows that frequent, shorter breaks are more effective at combating fatigue and injury than fewer, longer breaks.
It’s also better to break before fatigue sets in rather than wait for your performance to decline.
Extra breaks may be required during heavier workloads, longer hours, or when returning from a period of ill health.
Break every 30 minutes or earlier if you start to become aware of fatigue.
- Move and Stretch: One of the most effective ways of optimising a break period is to move and stretch.
A quick walk around the block, some simple back stretches lying supine or some shoulder strengthening exercises to support healthy posture will provide short- and long-term benefits.
- Re-hydrate and Re-fuel: A break is the perfect opportunity to replenish your energy supplies and fluid intake.
Dehydration leads to a decline in mental and physical function. Taking regular sips of water throughout the day will help maintain fluid levels.
Eating healthy, easily digestible snacks (e.g. a handful of nuts, slice of wholemeal toast or piece of fruit) will help keep you fueled and alert.
- Reflect and Consolidate: Practice makes perfect, but the spaces in between can be where important consolidation of memory and technique takes place.
A break provides an opportunity to pause and reflect on your practice or performance.
- Variety and Pacing: The body and mind can struggle when asked to repeat the same activity over and over for long periods.
The art of pacing, and introducing variety, allows us to remain productive but prevents fatigue, burn out and boredom.
For musicians, this could involve varying the repertoire or instrument, switching to mental rehearsal tasks, alternating between playing sitting or standing, or doing physical activity.
- Reminder and Timers: Making music can be mentally consuming, where we lose track of time in the flow of creativity. This can mean musicians over-extend physically and neglect to take breaks.
If you relate to this, try setting a timer or other reminder to ensure you keep to planned break periods. Consider the 30:30 Rule – every 30 minutes, break for at least 30 seconds (but ideally 5-10 minutes!).
