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‘Self-love my liege, is not so vile a sin, as self-neglecting'
William Shakespeare
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Depending on the nature of the show, your post-performance needs may vary. A light-hearted comedy probably won't demand much.
However, a physically strenuous piece might necessitate a warm-down process to recalibrate and calm your nervous system.
An emotionally draining performance may require a group process to ground and de-roll, followed by individual practices.
It's tempting to view these steps as unimportant, with the common impulse to leave the theatre as quickly as possible. However, neglecting these considerations over time, especially during extended runs, can impact people's well-being.
Warm Down after a performance with Emotional/Complex themes
This really doesn’t have to take long. The process suggested below should take 10 minutes at most:
De-rolling group exercise
In a circle go round and each cast member says ‘I am releasing (character name). I thank (character names) for their performance’, and then step forward and say ‘I am (actors name) and I am in (name the space you are in).
De-rolling individual
Look at the section on de-rolling, chose which to implement individually.
Company Grounding Exercise
Be empathetic; we are all impacted by certain plays differently. It might be easy for you to walk away from a performance without needing a warm-down, but it might be really important for someone else in the company. It’s a collaboration, so create a ritual that works for the whole company. If you can’t spend 10 minutes, as someone has to rush off, opt for one simple exercise or ritual.
Warm down after a performance that had strenuous physical activity
Gentle Stretching
Start with slow, gentle stretches focusing on the major muscle groups used during the performance. Include stretches for the arms, legs, neck, and back.
Deep Breathing
Sit or lie down comfortably and engage in deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to expand, and exhale through your mouth.
Body Scan Meditation
Close your eyes and mentally scan your body from head to toe. Release tension in each area by consciously relaxing muscles and letting go of any residual stress.
Slow Movement Sequences
Perform slow, fluid movements to transition from high-intensity physical activity to a more relaxed state. This can include slow walking, gentle swaying, or flowing movements.
Home
After a show, we tend to want to hang on to the highs, but if your body's flooded with endorphins and adrenaline every night, it's going to be hard to switch off. Have a routine that supports you; speak to friends and family, maybe have a shower to wash away the performance. Dance to music — can you go from high energy to something that puts you in a relaxed mood? If you've done a play that has a downbeat ending, don't listen to your depressing playlist! Look at the yoga/breathing videos as something you could implement for relaxation. If you are struggling to unwind maybe avoid caffeine and things that may over stimulate (gaming). Try and create a ritual for home that feels supportive.
[Add links: Peter's Process / My Grounding Video]
‘To Pub or not to Pub’
Often for actors, this is the only option for a debrief space. Performances are frequently late at night, and the pub can seem to be the only option to unwind and debrief. Can you, as a company, be aware of cast members who do not wish to go to the pub or may need to rush off for family commitments? If there are, perhaps find a quick way to debrief after the show in a space within the theatre. It’s important to ‘let go’ of the play, in terms of character and ‘land’ from a physically and emotionally heightened space. Having a space to release excess adrenaline is often needed and rarely offered to a cast afterwards. If this is the case, can you have a quick warm-down as a company?
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