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The Power of One Deep Breath

Content, content, content. So often, the sole focus is on what we study. We hear a lot less about the setting, the timing and the flow. But these can have a huge impact on learning success. And something as simple as a long, deep breath and a moment of pause can be the difference between successful study and an uphill slog.

I hit my latest brick wall this week. Studying, working, eating, relaxing in the same place was taking its toll. There was just no ebb and flow, no contrast between functions.

And contrast is important. Human beings need variety. We crave perpetual motion. Lockdown robs us of that, and even the most committed of us can struggle without the punctuation of life’s usual rhythms, the momentum of an ever-changing background.

It hardly helps that for many language enthusiasts, the arcs of motion usually swing well beyond house, home, library and coffee shop. There is solidarity on social media, where once avid travellers console each other over the Covid wing-clipping. A static, motionless life can have a stalling effect on motivation.

It is time to take a breath of fresh air.

Catching your breath

Fortunately, inspiration was close at hand. I am lucky enough to count a bunch of wonderful professional coaches amongst my friends. This enthusiastic group is adept at helping others overcome stumbling blocks in the way of achieving their goals. I recognise the power of good coaching – I have first-hand experience of how working one-to-one with a coach can bring great results in language learning.

Through one of these wonderful colleagues*, I recently came across a simple space clearing exercise. Now space is what I desperately needed. With every task, every chore, every project running into a big amorphous mass, it felt like there was no separation, no flow. I was going straight from household chores to work tasks to close study, but without the usual change of scene or mental breather. Mental baggage from one task would hang around in the next. 

Logjam.

The antidote uses deep, focused breathing to clear the air – quite literally – before a focused session. Essentially, it is a forced stop and reset before changing gear. My coaching colleague uses it to great effect at the start of his coaching one-to-ones, but it is just as helpful before a study bout.

The technique is simple. Sitting comfortably at your workspace, close your eyes. Inhale deeply three times, exhaling each breath in a slow, controlled way. Focus closely on the cool air entering your lungs, then exiting, warmed by your body heat. Then, take in another long, deep breath, and hold it for two or three seconds before exhaling. When you are ready, open your eyes.

You just added a bit of sorely needed punctuation to your routine.

The whole thing takes less than a minute and requires zero practice or tuition. I have tried it when switching between work and study over the past week, and it is an excellent quick fix. It eases the transition from one mode to another, creating a stopgap, a fresh start, and minimising that tendency to carry across mental baggage and distractions.

Mindful learning

Of course, this is is the bread and butter of mindfulness – a general approach to mental wellbeing deemed effective enough be run as part of student support programmes in a number of UK schools. Fans of mindful apps like Headspace will likewise be very familiar with these kinds of techniques using breathing to slow down, step back and reset the mindset.

That said, there can be a certain reluctance amongst many to try out these techniques. I should know – I was initially sceptical myself. With an eye on the soley practical sphere, the learning content alone, spending time getting the mind ready to learn retreats into the background a little. It can also feel – let’s admit it – a bit silly sitting at your desk with your eyes closed when you first try it.

But the space clearing technique shows that mindful approaches need not take up any significant amount of time, or even require lots of background research. A couple of deep breath – that really is all there is to it. No long-winded, complicated techniques to master.

And even if the desk-breathing technique is not for you, you can create your own punctuation points. Jog. Do five minutes of simple stretching. Make a coffee. Have a bop around the living room to your favourite song.

Anything can be your one deep breath, as long as it clears your head space.

*Big thanks to Simon for introducing me to the space clearing technique!

Let your language love burn brightly, but avoid burnout!

Five ways to avoid language learner burnout

Make no mistake – language learning can be challenging. As language lovers, this effort is usually fun and rewarding, but now and again, it can all seem like very hard work. Keeping up this level of mental exertion without respite can be a sure-fire way to hit burnout.

However, the savvy student can plan to be kind to the mind. Managing mental fatigue is as important as organising your learning material, and easy to fit into your routine. With that in mind, here are some top strategies for avoiding burnout.

Organise

Being mentally switched on all the time is a recipe for fatigue. You can use a variety of free tools for organising yourself to ensure some downtime. You could, for example, try Evernote to pace yourself with weekly goals. Or you could try calendar blocking your learning to avoid doubling / tripling / quadrupling up on your learning material.

Importantly, try to be realistic when planning in your goals. There are some ways to routinise your language learning to include some every day. But perhaps give yourself a day or two a week when you only do your Anki flashcards, and leave your books alone.

The Twelve Week Year (below) is one approach I’ve found really helpful in organising my language goals into manageable, spaced chunks.

Communicate and socialise

Slogging it out on your own can be a lonely business. There’s nothing quite like the support of others in a common goal, and seeking out company can be a fantastic way to get some breathing space when study gets heavy.

Find a study buddy, or seek out a language café in your area. If you don’t have the opportunity to meet others in person, try finding a language partner on a site like iTalki. Knowing that there is someone on the journey with you can lighten the heaviest load.

Exercise

You’ve given your brain a workout – so why not shift the effort to your body, instead? There is lots of research that suggests the mental and emotional benefits of exercise. Making physical activity a regular habit helps you to adopt a holistic mind-body approach that can balance, rather than overload you.

It doesn’t have to stand in isolation, either. You can even combine exercise with language learning, training your linguist brain and body at the same time!

Get some Headspace

As surprising as it might sound, many of us may not know instinctively how to switch off and manage stress. Rather, it is a skill that we need to learn. To this end, mindfulness and meditation can be invaluable additions to your mental toolbox.

A superb place to start is the excellent Headspace . This life-saver app offers a gentle, graded and handheld way into these powerful techniques, including a completely free ‘essentials’ course.  If you find that useful, there is a whole library of situation-specific guided meditations to enjoy with a paid subscription. Amongst these, some of the handiest for linguists include study support and productivity packs, as well as anxiety management – absolute gold for a naturally shy linguist like me.

Headspace Logo

Headspace

Allow for exploration

Sometimes we can be too strict on ourselves. For many linguaphiles, I suspect, part of our passion derives from the exploration of language. And, occasionally, we lose sight of that when we are in formal learning mode, demanding progress towards a very specific language goal.

Deviate a little now and then from the planned route. Spend some time learning a brand new language. And don’t feel guilty for doing so! Learning related languages, for example, can be a great way to get a bird’s eye view of your main language and its place in the world. Keep alive the spirit of exploration as a space to be curious rather than purely industrious. Side projects remind us of this.

Letting off steam, and self-kindness in study, are highly individual. Are there any methods you swear by for keeping a fresh head? Please share them in the comments, and help us all to keep the flame burning brightly!

Time is precious

Time to learn? Fitting languages into busy lives

As a language geek, I’m often asked: “how do you find the time?”. My answer: most of the time, I don’t.

Most self-directed learning is an imperfect process. Adults don’t have time to subdivide their day into neat lesson-shaped slots, as others did for us in school. Learning has to fit around sometimes very hectic lives.

Using ‘dead’ time

A strategy I use every day is making use of what I call ‘dead’ time. It’s time standing, sitting, waiting, otherwise just doing very little. These are our ‘engine idling’ moments. Here are some of the things I do when waiting for a train, bus, haircut, or friends to show up for coffee!

Anki decks

The odd few minutes here and there are ideal for Anki flashcards. I make self-testing on Anki a daily tactic, but, like most humans, I’m susceptible to procrastination. Getting this ticked off during ‘down time’ is much better than leaving it until just before bed!

Reading practice

With smartphones, it’s the easiest thing in the world to tap up some news articles to read. You don’t even need to read the whole article – just looking at the headlines in your target language is some great minutes-long language gym. Right now, I’m actively learning Norwegian, and maintaining German and Spanish. A nose at NRK.no, Spiegel.de and ElPais.com is the least I can do to keep them ticking over.

Don’t even have time for that? Then subscribe to a Read Later service like Pocket (my favourite) to queue material for later. These services facilitate perfect browsing and bookmarking for even the busiest linguists. Several services can also recommend potentially interesting articles after learning your preferences.

Socialise

There are myriad social groups for all kinds of interests on Facebook, and other social media. Find a couple that grab you, and lurk for a while. Read what others are posting in your spare moments. When you feel more comfortable, try commenting in the target language yourself. It can be quite a thrilling experience to join a thread for the first time in a foreign language!

Another trick is to search twitter for #yourcountryname. For instance, I sometimes check #Norge or #norsk for Norwegian – you’d be surprised what comes up, and it’s almost all in the target language!

Casting a wider net

Podcasts and spare moments are positively made for each other. The match is so obvious, I’ve left it ’til last. But the trick is not to be a perfectionist. If you only have time for five minutes of a podcast in your target language, it’s still worth it. Don’t think (like I used to) that it’s pointless unless you can sit down and listen to the whole thing.

That said, some language podcasts are made with our fleeting minutes in mind. For a daily dose of listening practice and current affairs, I love ‘news in easy language’ services. Some recommended ones include:

🇫🇷 French: News in Slow French
🇩🇪 German: Langsam gesprochene Nachrichten (News in slow German) by Deutsche Welle
🇮🇹 Italian: News in Slow Italian
🇳🇴 Norwegian: Språkteigen (a show about language – not aimed at new learners, but it’s often easy to guess unfamiliar words as the topic is so familiar!)
🇪🇸 Spanish: News in Slow Spanish
🇨🇳 Chinese: Slow Chinese

Any other favourites, or biggies I’ve missed? Please share in the comments!

Don’t overdo it

Even the most avid efficiency-seekers amongst us shouldn’t downplay the importance of dead time for a bit of rest. Not even the geekiest brain can (or should) be switched on, full steam ahead, 24/7.

I recommend Headspace for ensuring you turn the volume down regularly. It’s a programme of short meditations that fit perfectly into the ‘between moments’ described in this article. The first ten are free, so it’s worth a try!

Fill your spare minutes, but be kind to yourself.
Balance is key for an active, healthy linguaphile brain!