Self-Expression and Health. 
 
 AMERICANIZED 
 DELSARTE CULTURE 
 
 / 
 
 BY 
 
 EMILY M. BISHOP 
 
 To train the mind and neglect the body is to produce a 
 cripple.— Plato. 
 
 Man knows himself only so far as lie makes himself 
 objective. The great word with Froebel was self-expres 
 sion— Susan T. Blow, in ''Symbolic Education:' 
 
 FIFTH EDITION, REVISED /<\S$ C0yy^>\ 
 
 I MAY 311895 
 
 chautauqua, n. y. 
 
 Published by the Author *^ 
 
 1895 
 
frtf 
 
 in 
 
 V 
 
 Copyright, 1892, 1895, 
 By Emily M. Bishop. 
 
 Press of. Ertgar S. Werner, 108 East 16th St., New York. 
 
TO 
 
 MY PUPILS 
 THIS LITTLE BOOK IS CORDIALLY DEDICATED. 
 
CONTENTS. 
 
 Preface 9 
 
 I. 
 Hints for Study 11 
 
 II. 
 
 Gymnastics of Expression — Lesson Talk . . 22 
 
 III. 
 Health and Grace — Lesson Talk 30 
 
 IV. 
 How We Stand — Lesson Tcdk 40 
 
 V. 
 Poise — Exercises for Practice 47 
 
 VI. 
 Relaxation, Receptivity, Recuperation — 
 
 Lesson Talk 60 
 
 VII. 
 
 How to Rest — Exercises for Practice .... 70 
 
 VIII. 
 
 The Breath of Life— Lesson Talk 83 
 
 ~~~ IX. 
 
 Respiration — Exercises for Practice .... 91 
 
 X. 
 Walking — Exercises for Practice 103 
 
viii Contents. 
 
 XL 
 
 Sitting: Rising — Exercises for Practice . . . 116 
 
 XII. 
 Corpulency— Lesson Talk 124 
 
 XIII. 
 Evading Old Age — Lesson Talk 129 
 
 XIV. 
 The Secret of Symmetry and Youth fulness — 
 Exercises for Practice 135 
 
 XV. 
 Insomnia — Lesson Talk 152 
 
 XVI. 
 Wooing Morpheus— Exercises for Practice. . 162 
 
 XVII. 
 Nervousness — A Cause and a Cure — Lesson 
 
 Talk 1T1 
 
 XVIII. - 
 Expression: Repression — Lesson Talk .... 182 
 
 XIX. 
 
 Suggestions to the Sick and Others 191 
 
 Bxplanatory Note 199 
 
PREFACE TO REVISED EDITION. 
 
 HP HIS little volume was originally written to 
 -*- meet the demand of those who studied with 
 Miss Dorothy Bishop and myself for a book that 
 should contain the "whys, hows, and wherefores " 
 of our preliminary course in Self-Expression and 
 Health culture. Not only former pupils, but 
 unknown friends— physicians, teachers, students 
 and many others— have generously expressed 
 appreciation of its helpful teachings. The desire 
 that this helpfulness may continue and increase 
 has prompted this revision of the book and the 
 insertion of a new chapter, " Hints for Study." 
 
 The suggestions contained in that chapter will, 
 it is believed, make the book more available as a 
 text-book for schools, for classes in physical educa- 
 tion and in elocution. A true voice and a natural 
 use of it are impossible if the physical instrument 
 of expression— the body— lacks in power, elasticity 
 and responsiveness. In the Chautauqua School 
 of Expression (Chautauqua Assembly. Chautauqua. 
 
x , Preface. 
 
 N. Y.), Self -Expression and Health culture is found 
 to be an important preparation for higher literary 
 and dramatic interpretation. 
 
 The exercises herein are intended to meet the 
 varied needs of the different members of general 
 classes; such classes being usually composed of 
 grandmothers, mothers and daughters— with an 
 occasional gentleman. In order to make the 
 teaching simple and direct, all technical termi- 
 nology has been avoided, and a colloquial style 
 preferred; every exercise is explained in detail 
 and particular cautions are given regarding 
 incorrect or careless practicing . 
 
 The Lesson Talks are reports of informal class 
 lectures and should be studied in connection with 
 the exercises for practice, as they relate to physi- 
 ological and psychological conditions. 
 
 Acknowledgment is made to Miss Gwyneth 
 King, my pupil and assistant teacher, for valuable 
 aid in this revision. 
 
 It is hoped that all who read this little book 
 may gain new inspiration to make the body a fit 
 "temple for the indwelling soul." 
 
 Emily M. Bishop. 
 
SELF-EXPRESSION AND HEALTH. 
 
 i. 
 
 HINTS FOR STUDY. 
 
 All time and money spent in training the voice and the 
 body is an investment that pays a larger interest than 
 any other. 
 
 —Gladstone. 
 
 He who does not take time for exercise will have to take 
 time for illness. 
 
 —Lord Derby. 
 
 1 ' It is not expected that the exercises herein 
 given will all be practiced every day. The par- 
 ticular benefits to be derived from each exercise 
 have been carefully stated ; each person should 
 make out his individual ' Day's Order ' for prac- 
 tice by selecting* such exercises as especially meet 
 his needs." 
 
 The above suggestions, which appeared in 
 former editions of this book, have proved inade- 
 quate to the needs of those who have studied 
 
12 Self- Expression and Health. 
 
 with us and who desire to continue the work by 
 themselves. Many persons have asked for par- 
 ticular directions for individual practice ; others 
 have declared that, rather than attempt to arrange 
 a list of exercises for daily practice, they had 
 practiced the exercises in the order given in the 
 book. 
 
 The arrangement in the book is in logical order 
 in relation to the subjects treated— all of the ex- 
 ercises for relaxation being under that topic, all 
 of the exercises for walking being under that 
 topic, and so on, irrespective of cumulative effects. 
 Obviously, there can be no natural sequence as 
 regards practice, nor any relation to special re- 
 sults desired by different individuals, in such an 
 arrangement of exercises. Therefore, that great- 
 er benefit may result from systematic individual 
 practice, a list— Exercises for Special Purposes— 
 and three different classifications of exercises — 
 Series L, II. and III.— for general practice, are 
 given below. 
 
 It is suggested that Series I. be practiced ex- 
 clusively each day for two weeks, followed by 
 Series II. and Series III., each for the same length 
 
Hints for Stud//. 13 
 
 of time; and then, that this same order be re- 
 peated. In this way, there will be sufficient va- 
 riety to maintain one's interest, and such order of 
 practice will make evident improvement in exe- 
 cution and results ; for instance, no one, who has 
 regularly practiced each of the three series for 
 two weeks, can fail to see a marked improvement 
 when Series I. is taken up the second time. 
 " Practice makes perfect." 
 
 A general outline for daily practice should con- 
 sist first, of some relaxing exercise to free the 
 body from all restriction; then, some energizing 
 ones to invigorate all the processes ; and last of 
 all, some harmonious ones to tranquilize the 
 nerves. 
 
 How much should one practice each day? De- 
 vote from ten to thirty minutes to special prac- 
 tice and the remainder of the day to general 
 practice— to living the truth in bodily expression, 
 which is the only belling practice. At all times, 
 sit well, stand well, walk well, avoid jerky, irri- 
 tating movements, relax all parts of the body that 
 are not energized for some definite purpose. 
 
14 Self -Expression, and Health. 
 
 FOR GENERAL PRACTICE. 
 
 SERIES I. 
 For muscular freedom:— Exercises xv., ix., x. 
 For invigoratiou :— -Exercises xxxii. , xxxi v. , 
 xxx., xix. , xvii. 
 
 For harmony of movement: — Exercises xxv., 
 xvi., xxxv., xviii. 
 
 SERIES II. 
 
 For muscular freedom :— Exercises vi., vii., xiv., 
 xv., ii. 
 
 For in vigoration : — Exercises i. , xxii. , xxix. , xx. , 
 xxx vii. 
 
 For harmony of movement: — Exercises v., 
 xxvii., xxxiii., xxiii., xii. 
 
 SERIES III. 
 
 For invigoration :— Exercises iv. , xxxvi. , xxiv. , 
 xxxi., xxL, xl. 
 
 For muscular freedom: — Exercises xi.,viii., xiii., 
 xv. 
 
 For harmony of movement :— Exercises xxvi., 
 xxxiv., xxviii., xli., xlii. 
 
Hints for Study. 1 5 
 
 EXERCISES FOR SPECIAL PURPOSES. 
 
 To develop the lungs and chest :— Exercises 
 xv., xvii., xx., xxi., xxii., xxx., xxxi. 
 
 To prevent and reduce corpulency: — Exercises 
 xiv., xv., xix., xx., xxi., xxx., xxxii., xxxiii., 
 xxxiv., xxxvi., xxxvii. 
 
 To allay nervousness :— Exercises iii., vii., ix., 
 xi., xh., xv., xvi., xxv., xlii. 
 
 To promote digestion: — Exercises xiv., xvii., 
 xix., xx., xxi., xxx., xxxiii., xxxvi., xxxvii. 
 
 To establish a natural standing poise : — Exercises 
 i., ii., iii., iv., v., xxiii., xxi v. 
 
 To establish a natural sitting poise : — Exercises 
 xiv., xvii., xx., xxvii., xxviii. 
 
 To strengthen the leg muscles and ankles: — 
 Exercises iv., v., xxiii., xxix., xxxii., xxxiii., 
 xxxiv., xxxv., xl. 
 
 To overcome round shoulders :— Exercises xvii., 
 xx., xxii., xxx. 
 
16 Self- Expression and Health. 
 
 To secure good carriage :— Exercises i. , iv. , v. , 
 xiii., xxiii., xxiv., xxv., xxvi. 
 
 To relieve insomnia: — Exercises xi., xii., xv., 
 xvi., xxv., xl., xii., xlii. 
 
 To make the back flexible :— Exercises x. , xxvii. . 
 xxviii. , xxxvii. , xxxix. 
 
 To increase and equalize circulation of the 
 blood: — Exercises vi., xv., xvii., xxi., xxii., xxix., 
 xxx., xxxi., xxxvi., xxxvii., xl. 
 
 To counteract stooping at the waist :— Exercises 
 xx., xxii., xxx., xxxiii., xxxiv., xxxvii. 
 
 To make the waist muscles strong and supple : — 
 Exercises xiv. , xxi., xxxvi., xxxvii., xxxix. 
 
 To increase power through breathing: — Exer- 
 cises xvi. , xvii. , xviii. , xix. , xx. , xxii. , xxix. , xxx. , 
 xxxi., xxxvii. 
 
 Forrest: — Exercises vii., viii., ix., x., xi., xii.. 
 xv., xlii. 
 
TO TEACHERS. 
 
 That this book may be more available as a text - 
 book for class use, an outline of lessons is submit- 
 ted. This outline is given as a suggestion only ; 
 it is not expected that it will be literally followed. 
 Each teacher will, of course, modify and adapt it 
 to meet the needs of different classes. 
 
 All the exercises in the book are included in this 
 outline of twenty lessons, but they could to ad- 
 vantage be extended over a year's teaching. Not 
 until these fundamental exercises are thoroughly 
 mastered— so thoroughly that the results have be- 
 come incorporated in one's life— is a person ready 
 for advanced or, so-called, artistic physical train- 
 ing. 
 
 The minute description of each exercise, and the 
 remarks and cautions regarding it, are specially 
 for the aid and guidance of teachers. 
 
18 Self-Expression and Health. 
 
 I. LESSON.— Standing. 
 
 Exercises i. , iv. , iii. , xx. 
 Read Chapter IV. to paragraph beginning 
 * ' Expression in Attitudes. " 
 
 II. LESSON. — Standing, continued. 
 
 Review exercises in I. Lesson ; in addition, 
 Exercises v. , ix. , ii. , xvii. 
 
 Read before next lesson first half of Chap- 
 ter VI. 
 
 III. LESSON.— Resting. 
 
 Review exercises in I. and II. Lessons; in 
 addition, Exercises vi., vii., xiv., xxxix. 
 
 Read before next lessons last half of Chapter 
 VI. 
 
 IV LESSON.— Resting, continued. 
 
 Review Exercises xvii. , xiv. , vii. , xx. ; in 
 addition, Exercises viii. , x. , xxii. , xv. 
 Read before next lesson Chapter III. 
 
 V. LESSON.— General Review. 
 
 Pupils give and explain the different exer- 
 cises of the preceding lessons. 
 
 Illustrate good and bad standing-poise. 
 
 Read before next lesson Chapter XI. to Ex- 
 ercise xxvii. 
 
 VI. LESSON.— Sitting. 
 
 Review Exercises xiv., xxii., ix. Analyze 
 
Hints for Study. 19 
 
 different ways of sitting, noting how each af- 
 fects the chest, spine and vital organs. Prac- 
 tice Exercises xxvii., xxxviii., xxi. 
 Read before next lesson, Chapter VIII. 
 
 VII. LESSON.— Breathing. 
 
 Review Exercises v., xx., xxi., xv. Dis- 
 cuss different kinds of breathing, the meaning 
 and effect of each. Practice Exercises xvi. , 
 xviii., xl. 
 
 VIII. LESSON.— Poising. 
 
 Review Exercises in I. and VII. Lessons : in 
 addition, Exercises xiii. and xxxiii. 
 Read before next lesson, Chapter X. 
 
 IX. LESSON.— Walking. 
 
 Review Exercises xiii., xxxiii., xxvii., 
 xxviii. ; in addition, Exercises xxxiii. , xxv. 
 
 X. LESSON.— General Review. 
 
 Read before next lesson, Chapter XII. 
 
 XL LESSON— Corpulency. 
 
 Review Exercises xxiii., xxv., viii., iii. 
 Class lecture on the general effects of exer- 
 cise, particularly of upward movements of the 
 arms and shoulders. Practice Exercises xix. . 
 xxx. 
 
 Read before next lesson, Chapter XIII. 
 
30 Self -Expression and Health. 
 
 XII. LESSON.— Corpulency, continued. 
 
 Review Exercises xix., xxx., xxxiii., xxxix., 
 vii. ; in addition, Exercises xxxii. and xxxvii. 
 
 XIII. LESSON.— Walking, continued. 
 Review Exercises xxiii., xxiv., xv , xxv. ; 
 
 in addition, Exercises xxvi. and xi. 
 Read before next lesson, Chapter XI. 
 
 XIV. LESSON.— Rising and Sitting. 
 
 Review Exercises xxi., xiv., xxviii. ; in ad- 
 dition, Exercises xxix. and xxxiv. 
 
 XV. LESSON.— General Review. 
 
 Individual practice; questions by students 
 and by teacher. 
 
 Read before next lesson, first half of Chap- 
 ter XVII. 
 
 XVI. LESSON.— Energizing. 
 
 Review and classify all the energizing exer- 
 cises in the preceding lessons; in addition, 
 Exercises xii. and xxxi. 
 
 Read last half of Chapter XII. before next 
 lesson. 
 
 XVII. LESSON.— Nervousness. 
 
 Discuss psychological and physiological as- 
 pects of nervousness. Review Exercises xvii., 
 xvi., xv., xxv., xi., xxxi., xii.; in addition. 
 Exercises xxxvi. and xxxviii. 
 
 Read Chapter XV. before next lesson. 
 
Hints for Study. $\ 
 
 XVIII. LESSON-.— Insomnia. 
 
 Discuss Chapter XV. Review Exercises xl., 
 xxvi., xxxi.. xi.. xii. ; in addition, Exercises 
 xli. and xlii. 
 
 Read last half of Chapter IV. before next 
 lesson. 
 
 XIX. LESSON.— Poising, continued. 
 
 Review Exercises iv., v.. xxi., xxx.. xxxii., 
 xxxiii., xxxiv.. xxxvii. ; in addition, Exercise 
 
 XXXV. 
 
 XX. LESSON.— General Review. 
 
 Have different pupils present and illustrate 
 the various subjects of the preceding lessons. 
 ' as standing, walking, resting, corpulency. 
 
 il He is the beat physician who is Vnebest teacher 
 of ijym nasties. " — Galen. 
 
II. 
 
 GYMNASTICS OF EXPRESSION. 
 
 LESSON TALK. 
 
 Progress in physical education, as elsewhere, is impos- 
 sible if we limit ourselves to respect for traditions, to ser- 
 vile imitation of former things. 
 
 —Popular Science Monthly. 
 
 HHHREE different forms of partial culture have 
 A characterized three distinct eras in civiliza- 
 tion. The education of the Greeks sought phys- 
 ical perfection primarily. The sculptured heroes 
 and gods of that age are to-day recognized as 
 ideals of physical beauty, proportion and expres- 
 sion. In the Dark Ages came the reaction from 
 the body -worshipping Greek age. During this 
 second epoch, the physical man was despised and 
 neglected, and intellectual darkness prevailed 
 while religious asceticism was exalted. With 
 the Reformation came the deification of the intel- 
 
Gymnastics of Expression. 23 
 
 lect, attended by a partial neglect of the spiritual 
 nature and a disregard of the physical. 
 
 Each of these ages dwarfed or overdeveloped 
 man in some respect. It is believed that we are 
 now on the threshold of the age of symmetrical 
 culture ; a culture that seeks the harmonious use, 
 expression and growth of all the powers. Man is 
 a unit ; one in being but three in manifestation, 
 No side of his nature can be neglected without 
 ultimate detriment to the entire man. All 
 branches of education should be related to the 
 final product and each branch should complement 
 the others. 
 
 Bodily training that produces physical develop- 
 ment only is inadequate to the present demands. 
 Self-Expression and Health culture seeks first to 
 emancipate people from the bondage of wrong 
 habits, from the influence of heredity, and from 
 the effects of one-sided education. It teaches the 
 natural use of all parts of the body. Not only 
 does it strengthen and symmetrically develop the 
 entire organism, but it directs the action of the 
 nerve-force and shows how to reserve and to re- 
 plenish it. This culture recognizes that all move- 
 
24 Self -Expression and Health. 
 
 ments are primarily from within, outward; that 
 every movement is the manifestation of a thought, 
 of an emotion, or of the unconscious action of some 
 nerve-centre; but it also recognizes that bodily 
 movements, consciously made, react upon the 
 inner directing powers. To obtain a wholesome 
 reactionary effect from the exercises, principles of 
 psychology as well as of physiology are applied to 
 this training. 
 
 The questiou is frequently asked, ' ' Wherein do 
 Americanized Delsarte gymnastics differ from 
 other systems of physical exercise ? " They dif- 
 fer materially from all other systems: first, in 
 their ultimate objects; second, in the means of 
 attaining those objects. 
 
 The physiological, or functional, effect of exer- 
 cise is growth, or the reconstruction of the body. 
 Action is excited by the tearing down of the tis- 
 sues of the body and the pressure for the removal 
 of the debris; thus exercise is forced upon crea- 
 tures by the facts of decay and repair, which con- 
 stitute growth. Exercise, in turn, promotes 
 growth by facilitating the preparation and the 
 supply of new materials through the functions of 
 
Gymnastics of Expression. 25 
 
 digestion, assimilation and the circulation of the 
 blood; also by promoting the removal of worn out 
 material from the system. Gymnastics, in gen- 
 eral, have these objects in view and may be called 
 the gymnastics of exercise. 
 
 Expression and Health training includes exer- 
 cises whose objects are not only functional and 
 corrective but also educational. Educationally 
 considered, they may be called the gymnastics of 
 expression. The gymnastics of exercise are, pri- 
 marily, for physical development and power ; the 
 gymnastics of expression have relation to the 
 growth of the mental and the emotive natures, as 
 well as to the growth of the physical. Where the 
 one uses motion exclusively, the other uses motion 
 as related to emotion or to a mental state. 
 
 In the gymnastics of expression are included 
 movements that always mean something, that are 
 expressive of certain inner conditions, that by re- 
 peated practice will enable the inner faculty or 
 feeling from which they originate, to picture 
 itself forth more clearly, forcibly and easily. 
 Gymnastics of expression cultivate facility in 
 using inner powers, also strengthen and develop 
 
26 Self- Expression and Health. 
 
 such powers ; at the same time, they produce the 
 functional benefits of the higher order of gymnas- 
 tics of exercise.* Every muscle is brought into 
 healthful action without doing violence to any 
 part of the organism. 
 
 Delsarte observed that when man was swayed 
 by the higher emotions, his movements were not 
 of a thrusting, or an angular, or a jerky order, 
 but were harmonious and rhythmical, being princi- 
 pally in the order of curves and spirals ; conclu- 
 sion — if man in his more exalted moments natu- 
 rally expresses himself by certain kinds of move- 
 ments and attitudes, the cultivation of similar 
 physical expressions will tend to establish corre- 
 spondingly worthy inner states. Of course, be- 
 fore the body can take on the expression of any 
 sentiment, as of hope, a corresponding thought 
 must be — consciously or unconsciously — in the 
 
 * That Americanized Delsarte gymnastics are not antago- 
 nistic to other forms of rational physical training, can be 
 attested by the writer, who directs the Delsarte Depart- 
 ment of the School of Physical Education at the Chautau- 
 qua Assembly, Chautauqua, New York, where the differ- 
 ent trainings are found to complement each other with 
 excellent results. 
 
Gymnastics of Expression. k 2T 
 
 mind. ' ' The ancestor of every action is a thought, " 
 says Emerson. This interdependence of the mind 
 and the body, of the feelings and the outward mani- 
 festations — or the Law of Correspondence — is the 
 great principle underlying the harmonious, educa- 
 tional movements of the gymnastics of expression. 
 
 Before adult bodies can be molded to the de- 
 sired expression of high thought and feeling, they 
 must be made plastic, susceptible; an undoing 
 process must in nearly all cases precede an up- 
 building one. By mental intensity and muscular 
 restraint, man is restricted, often unconsciously, 
 in all of his movements. This restriction defeats 
 Nature, for she cannot truly express herself 
 through such a high-strung instrument. More, 
 such restriction is a great and an unnecessary ex- 
 penditure of nerve-force. 
 
 To get rid of this injurious tension, or over -ner- 
 vation, the freeing, or rest, movements are given. 
 Such exercises should form a part of every course 
 of gymnastics. Invigorating exercises alone are 
 insufficient; to quiet is as essential as to stimu- 
 late. By the rest exercises, tense muscles are 
 made passive — the natural state of muscles when 
 
£8 Self- Expression and Health. 
 
 not on " active duty " — and the vital energy that 
 in over nervation is ruinously squandered, is re- 
 served at the nerve centres, thus reinforcing 
 overwrought nerves and brain. Delsarte's law 
 for control, " Strength at the centre, freedom at 
 the surface," is here exemplified. These exer- 
 cises undo bad, wasteful physical habits, and the 
 expression gymnastics develop conservative, 
 healthful ones in their stead. Grace will be a 
 consequent result, for natural movements are es- 
 tablished and all nature is graceful. 
 
 Relaxing exercises do not, by any means, con- 
 stitute the chief feature of Self- Expression and 
 Health culture. Specific mention is made of 
 these exercises because they are a distinctive 
 feature, and because their pathological value is 
 but little appreciated even by many who are in- 
 terested in physical education. The relaxing ex 
 ercises are only one of several leading character- 
 istics of this culture — a culture every gymnastic 
 of which tends to develop one of the three essen- 
 tial attributes of physical power and of natural 
 expression: namely, poise, or equilibrium; free- 
 dom, or elasticity ; strength, or control. 
 
Gymnastics of Expression, 29 
 
 Repetition makes habit; ultimately, nerve-con- 
 serving movements become automatic, habitual. 
 Then, by the added influence of the psychical upon 
 the physical nature, does self possession supplant 
 self-consciousness; natural expression supplant 
 artificial repression; suppleness, stiffness; elas- 
 ticity, supposed old age; buoyancy, languor; 
 gracefulness, awkwardness; self-control, nervous- 
 ness; repose, restlessness; strength, weakness. 
 
III. 
 
 HEALTH AND GRACE. 
 
 LESSON TALK. 
 
 The first wealth is health.— .Emerson.. 
 
 Whatever one has of gracefulness by nature, is a pre- 
 cious gift from God. It stands for more than mere personal 
 beauty. It is a token of the life within. 
 
 —Sunday School Times. 
 
 Tl THEN twenty or thirty earnest women as- 
 * * semble for their first lesson in what they 
 vaguely term ' ' Delsarte, " I always feel inclined 
 — and f requently yield to the inclination — to ask 
 them why they are there, what incentive leads 
 them to make such investment of their time and 
 money. Such inquiry when made brings forth 
 various answers. One says: ''I am troubled 
 with insomnia ; a friend was cured by these exer- 
 cises, so I thought I would try them." Another: 
 ' ' I came to learn how to walk and how to mount 
 stairs without exhaustion." Others seek "to 
 
Health and Grace. 31 
 
 overcome nervousness;" "to get rid of round 
 shoulders," or "a hollow chest," or " one-sided - 
 ness;" "to cure headache" or "dyspepsia." 
 Others more broadly say, "to learn how to so 
 conserve my strength that I shall be well and 
 strong." Back of all these answers there is the 
 one general motive ; namely, a desire for health. 
 Occasionally, a bright- faced girl says, "I want to 
 be graceful," — and blushes at her own temerity; 
 or a woman says, ' ' I want to get possession of 
 myself. My body is really an incumbrance, I 
 never know what to do with it." 
 
 Rarely, however, are women courageous enough 
 to admit that they wish to discipline their bodies 
 that they may be graceful. Why? Because 
 bodily grace is misunderstood and its value is not 
 appreciated. It is commonly thought to be mere 
 prettiness of movement— a superficial accomplish- 
 ment—but of no use whatever to practical peo- 
 ple. Health is universally desired, but to desire 
 to be graceful seems to many minds a petty am- 
 bition. Few appreciate that grace of movement 
 inevitably helps to maintain health, or to regain 
 it if lost. Grace is as useful as it is beautiful. 
 
32 Self -Expression and Health. 
 
 If we were to teach our children to avoid awk- 
 wardness as solicitously as we try to guard them 
 against the generally accepted causes of illness, 
 we would do more toward making them healthy 
 than our fears and warnings ever will. Self -Ex- 
 pression and Health culture make prominent 
 the utilitarian value of grace. When this value 
 is duly recognized, no man or woman will hesi- 
 tate to acknowledge that he or she desires to be 
 graceful. 
 
 Languid movements and lackadaisical airs do 
 not constitute grace. Grace, rightly understood, 
 denotes strength instead of weakness; it is, as 
 Herbert Spencer says, "Ease in force," This is 
 the refinement of power which no more signifies 
 loss of power than does the refinement of crude 
 iron into steel. In the interview between Richard 
 Cceur de Lion and Saladin, as narrated by Scott, 
 where each performed his greatest feat for the 
 edification of the other, when Saladin with his 
 scimitar dextrously cut in two the gossamer 
 scarf floating in the air, he displayed a power — 
 physical ease and control, or grace— as superior 
 to the brute force shown by Richard when he 
 
Health and Grace. 33 
 
 severed the iron bar at one stroke of his battle-ax, 
 as was the temper of Saladin's Damascus blade to 
 that of the Briton's unwieldy weapon. Richard 
 manifested effort in force which leads to deple- 
 tion; Saladin, ease in force, which makes work 
 seem as play. 
 
 Hygienically, we cannot afford to disregard 
 grace. 
 
 Grace is economy of force; awkwardness is 
 physical extravagance — a waste of force. Grace 
 necessitates a wise adjustment of all parts of the 
 body and a judicious expenditure of the nerve - 
 f orce. One has said, ' ' Grace shows the strength 
 and vigor and wise use of all of one's powers. " 
 
 Commercially, we cannot afford to disregard 
 grace. 
 
 The awkward person is self-conscious, the 
 graceful person, self-possessed; this difference 
 frequently makes the difference between success 
 and failure in life. Goethe says : 
 
 Be thou but self-possessed, 
 Thou hast the art of living. 
 
 Speakers, teachers, leaders in any walk in life 
 — and who to-day does not lead or seek to lead in 
 
34 Self -Expression and Health. 
 
 some profession, some society, some meeting? — 
 should have such easy possession of their instru- 
 ments of expression that these will instanta- 
 neously respond to the thought or the feeling di- 
 recting them ; then, and then only, can the intel- 
 lectual faculties freely express themselves. Many 
 a thought and many a decisive action that would 
 have profited the world have been lost because 
 of physical self -consciousness. This condition is 
 not the consciousness of the ego, or real self, but 
 consciousness of the organ used by the ego. 
 The self-possessed person forgets the body when 
 using it and thinks only of the object of its use. 
 
 Socially, we cannot afford to disregard grace. 
 
 "We pass for what we seem." Many persons 
 in the everyday affairs of life, in society, in busi- 
 ness, appear stupid who are only timid; they 
 have not possession of their nerve-and-muscle 
 machines. 
 
 Why do women feel trepidation when they are 
 to read a paper at a literary society, or to give a 
 five minutes' talk at the ' ' Club " ? Because they 
 are conscious of their instruments of expression 
 — conscious of hands, attitudes, voice, even of 
 
Health and Grace. 35 
 
 dress. Fear is born of this self -consciousness ; 
 they dare not do what they are capable of doing. 
 When by self-knowledge and self- discipline, 
 women gain habitual, easy control of their bodies, 
 they will have achieved an important emancipa- 
 tion. 
 
 Such physical control gives a sense of repose 
 and power to the mind. The body is but the 
 clothing of the soul ; when it moves easily, grace- 
 fully—Nature's way— the soul expresses itself 
 with perfect freedom, being unconscious of its 
 physical environment. The inner power can no 
 more achieve its highest expression through a 
 clumsy, restricted body than an able workman 
 can show forth his best mechanical skill with 
 poor tools. Grace is physical freedom, for only 
 free, unconscious movements are ever graceful. 
 
 Artistically, we cannot afford to disregard grace. 
 
 In order to express the highest phases of our 
 being, precision, harmony and ease must char- 
 acterize our movements ; these are. the three es- 
 sentials of grace. Grace is the "aumb music of 
 motion." Awkward movements are jerky and 
 discordant; graceful ones are rhythmical and 
 
36 Self- Expression and Health. 
 
 harmonious. Beautiful motions delight the eye 
 as beautiful sounds delight the ear. Whatever 
 shows forth beauty has an uplifting influence on 
 mankind. 
 
 In all bodily expression there is a close relation- 
 ship between health and grace ; this is clearly evi- 
 denced in the poise of the body. The foundation 
 of grace is a correct poise, while an incorrect 
 poise is the primary cause of much illness, es- 
 pecially lung difficulties, dyspepsia and pelvic 
 troubles. Therefore, correct poise, standing or 
 sitting, is the first great essential to be attained 
 in the seeking of health, grace and natural ex- 
 pression. 
 
 The mechanical poise of the body is regulated 
 principally by the backbone ; when that column 
 is in a correct position, all other parts of the 
 trunk must, of necessity, assume their correct po- 
 sitions. The different parts of the body are so 
 closely allied, organically and sympathetically, 
 that if any one of them is put out of its proper 
 relation to the whole, some or all other parts are 
 sure to suffer. Some delicate organ often pays 
 the penalty of a careless use of a strong member. 
 
Health and Grace. 37 
 
 "All breaches of the laws of health are physical 
 sins," says Herbert Spencer. Among the chief of 
 such transgressions are bad positions, and an un- 
 intelligent use of the backbone. 
 
 The backbone of any normal figure describes 
 Hogarth's celebrated line of beauty ; namely, the 
 double curve. Commencing at the neck vertebrae, 
 the line of the back curves slightly outward, then 
 inward until it reaches the small of the back, 
 where it again curves outward. This double- 
 curved line is also the line of physical comfort 
 and of health ; 'only when it is maintained are 
 grace and buoyancy of movement possible. 
 
 The principle shown forth in regard to the 
 backbone is true in regard to all parts of the body. 
 The relation that contiguous members sustain to 
 each other, largely determines whether or not the 
 movements and attitudes are graceful. Opposi- 
 tion in position or in movement of adjoining 
 members gives ease, equilibrium, naturalness. 
 To illustrate : it is only when the three main divi- 
 sions of the body— the head, the torso and the 
 legs — are opposed to one another in direction of 
 movement that combined strength and beauty 
 
38 Self -Expression and Health. 
 
 are seen. No matter what the position of the feet 
 — whether the one bearing the weight of the body 
 be in front, or back, or diagonally in front, or 
 directly at the side, of the free leg— this opposi- 
 tion should be maintained ; it is a balanced adjust- 
 ment of the members. The torso naturally in- 
 clines a little from the strong leg— the one that 
 bears the weight of the body — and the head in- 
 clines slightly toward that leg. This is the only 
 standing position in which there is no strain, no 
 waste of force. When the body rests against a 
 support, or is turned to one side, or when the 
 arms are brought into action, the opposition be- 
 comes more complex. A child at play presents an 
 ever-changing series of complex oppositions. 
 
 The inward condition revealed by lines of oppo- 
 sition is that of calm, poised strength; the man 
 is master of himself. Parallel lines of movement 
 repeal a contrary inner state; namely, lack of 
 self-control — the emotion or passion is master of 
 the individual. 
 
 It is the lines of opposition that give Greek 
 statuary its repose, beauty and grandeur; we 
 never weary of the strength, the restfulness, the 
 
Health and Grace. 39 
 
 naturalness therein manifested. Self-Expression 
 and Health culture aids in establishing outer har- 
 mony and inner poise; thus, we may at least ap- 
 proach these marble ideals in expression. 
 
IV. 
 HOW WE STAND. 
 
 LESSON TALK. 
 
 We must guard against the growing into ways that are- 
 likely to be disadvantageous to us, as we should guard 
 against the plague. 
 
 — William James in " Psychology." 
 
 ET us consider some of the common viola- 
 *^ tions of the natural standing-poise and see 
 wherein they are solicitors of disease. Many per- 
 sons in their well-intentioned efforts to be straight, 
 rigidly hold their shoulders too far back ; to coun- 
 terbalance this abnormal backward weight, the 
 hips and the abdomen are thrust correspondingly 
 too far forward. Proportion is as important a factor 
 of equilibrium in human bodies as it is in marble- 
 sculpture. This ' ' sway back " position is a wasteful 
 one, for muscular tension always involves a sacri- 
 fice of nerve-force. It brings a strain upon the 
 
How We Stand. 41 
 
 muscles of the lower part of the back which 
 causes them to ache; the vital organs cannot 
 retain the positions and the relations to one an- 
 other that were purposed in the physical econ- 
 omy ; and the center of gravity is then thrown 
 over the heels, causing a jar to the spine and 
 brain with every step. Many a backache and 
 headache are due to this position of the back- 
 bone. 
 
 The opposite extreme to this rigid position is 
 the stooped one, where the back is one outward 
 hoop or bow from the neck to the base of the 
 spine. Accompanying this position of the back- 
 bone will often be found a hollow chest, a " wry- 
 neck," and weak waist- muscles that are unable to 
 perform their supporting office. On account of 
 the weakness of these muscles, the heavy upper 
 part of the torso falls or rests upon the lower 
 part. Dyspepsia is prevalent with people of this 
 habit. How can the poor stomach uncomplain- 
 ingly do its work when it is so cramped and 
 crowded ? 
 
 Another bad position is that common with 
 schoolgirls, in which the weight of the torso rests 
 
42 Self -Expression and Health. 
 
 principally on one side of the pelvis. This causes 
 the hip to be unduly prominent and tends to induce 
 internal weaknesses, curvature of the spine, one- 
 sidedness and a stooping, lazy carriage. 
 
 In some of the following chapters, exercises are 
 given to overcome these injurious, ungraceful 
 habits and to establish healthful, graceful ones in 
 their stead. "Habit is ten times nature." Pro- 
 fessor James, in his work on psychology, says: 
 ' ' In the acquisition of a new habit, or the leaving 
 off of an old one, we must take care to launch our- 
 selves with as strong and decided an initiative as 
 possible. * * Never suffer an exception to 
 occur till the new habit is securely rooted in 
 your life. Continuity of training is the great 
 means of making the nervous system act infal- 
 libly right/' 
 
 Expressions in Attitudes. — If the body be free 
 and unrestricted, different inward states picture 
 themselves forth naturally by characteristic out- 
 ward expressions. An attitude may be the sign 
 either of a physical condition or of a sentiment. 
 The schoolgirl habit of settling on one hip may 
 express a natural shrinking combined with a little 
 
• How We Stand. 48 
 
 forced aggressiveness, or it may be the result of 
 rapid growth— the body may have developed so 
 fast that it has distanced the child's authority 
 over it. A seemingly pompous attitude may 
 denote either a superabundance of physical vigor 
 or arrogance of feeling. The stoop-shouldered, 
 hollow-chested attitude may denote'physical weak- 
 ness, or moral weakness— as cowardice, hypocrisy, 
 mock humility — or it may bespeak an introspec- 
 tive nature. 
 
 "When respect or attention is expressed, as by 
 an inferior before a superior, or by a soldier before 
 his commanding officer, the weight is upon both 
 legs, the feet being near together. 
 
 When indecision is expressed, as in a suddenly 
 arrested walk where one is in doubt whether to 
 advance or" to retreat, the weight is upon both 
 legs, one foot being in advance of the other. 
 
 When physical weakness, as in vertigo or intoxi- 
 cation ; or moral weakness, as in the case of the 
 braggart, who assumes strong physical attitudes 
 to conceal his moral cowardice, is expressed, the 
 weight is upon both legs, the feet being wide 
 apart to give a firm base. This attitude may also 
 
44 Self- Expression and Health. 
 
 denote mere physical ease. It is evident that ease 
 alone does not constitute grace. 
 
 When repose or reflection is expressed, the 
 strong leg, knee straight, is slightly back of the 
 free leg; the knee of the free leg is relaxed. 
 
 When despondency or reactionary prostration 
 from excitement is expressed, the strong leg, knee 
 relaxed, is back of the free leg ; the knee of the 
 free leg is straight. 
 
 When defiance is expressed, the strong leg, 
 knee straight, is back of the free leg ; the knee of 
 the free leg is also straight. Many timid, self- 
 conscious people assume a modified form of this 
 attitude, thus expressing a self-assertion they do 
 not feel. Such people are. often misjudged; they 
 are considered haughty, arrogant, when in reality 
 their nature is the opposite. Conscious weakness 
 often masquerades behind strong attitudes and 
 expressions. 
 
 When active interest is expressed, the strong 
 leg, knee straight, is in front of the free leg ; the 
 knee of the free leg is relaxed and only the ball 
 of that foot rests upon the ground. People inclined 
 to melancholy, or those who lack confidence in 
 
How We Stand. 45 
 
 their own abilities, should cultivate this attitude ; 
 it would have a beneficial reactionary effect. 
 Teachers desiring to hold the interest of a class 
 should themselves show interest by their attitude. 
 
 When no marked sentiment or physical condi- 
 tion is expressed, the strong* leg, knee straight, is 
 at the side of the free leg ; the knee of the free leg 
 is relaxed. This attitude is neutral in expression ; 
 neither explosiveness, concentration, physical 
 vigor, nor physical prostration is shown forth. It 
 is an easy, unassuming attitude to maintain 
 in company; it might be called the "society 
 attitude." 
 
 When vehemence or strong excitement is 
 expressed, the strong leg, knee bent, is well in 
 front of the free leg ; the knee of the free leg is 
 straight and only the toe of that foot touches the 
 ground. This is the arrested run ; it is an attitude 
 not frequently seen in everyday life. The "Fight- 
 ing Gladiator " — commonly so-called — is a good 
 illustration of it. 
 
 Instead of the last-named attitude, a "reveren- 
 tial march" or " ceremonious bow " is sometimes 
 given in Delsarte teaching. It is a movement 
 
46 Self -Expression and Health. 
 
 that naturally follows the neutral, or "society 
 attitude," and consists of describing a half circle- 
 convex to one's self, with the free foot; as this 
 foot crosses the strong foot, the weight is trans- 
 ferred to it. A bow of deference should accom- 
 pany the movement. 
 
 There are many modifications of these nine basic 
 attitudes, but by knowing the significance of 
 these, the expression of all attitudes can be 
 interpreted. 
 
V. 
 
 POISE. 
 
 EXERCISES FOR PRACTICE. 
 
 It is certain, that either wise bearing, or ignorant car- 
 riage, is canght as men take diseases, one of another; there- 
 fore, let men take heed of their company. 
 
 — Shakespeare. 
 
 PSYCHOPHYSICAL culture admits of no 
 -*- purely mechanical exercises. The mind 
 must cooperate with the body. In the exercises 
 for practice, instead of thinking of the physical 
 action merely, keep the thoughts concentrated 
 as much as possible upon some result to be 
 obtained by the practice. Some helpful thoughts 
 to be held with the different exercises have been 
 suggested ; these are not, however, in any way 
 arbitrary. 
 
48 Self- Expression and Health. 
 
 EXERCISE I. 
 
 Hold some thought of proportion. 
 
 Standing on both feet, the knees straight, the 
 arms relaxed, bend the body slowly forward, in- 
 clining the head backward in opposition. Note 
 the movement of the hips ; they recede as the 
 torso goes forward. Keeping the hips as nearly 
 stationary as possible, raise the torso to an up- 
 right position and push the crown of the head 
 upward. 
 
 Repeat several times. 
 
 In raising the torso the tendency will be to let 
 it pass the vertical line; this must be prevented, 
 otherwise, the effect of the exercise will be to 
 foster instead of to overcome a bad position. One 
 can easily detect it when the upper torso begins to 
 tip backward, for as soon as it passes the vertical 
 line — where the shoulders are in line with the hips 
 — there will be a perceptible forward movement 
 of the hips. 
 
 It is important to appreciate the action of the 
 backbone and the chest in this exercise. The 
 movement for raising the torso begins in the hip- 
 
Poise, 49 
 
 joints and is successively imparted to each verte- 
 bra ; the natural curves in the backbone assert 
 themselves, the chest is lifted into a position of 
 self-respect, and the waist-muscles resume active 
 duty. 
 
 EXERCISE II. 
 
 Hold some thought of graciousness. 
 
 Assume a careless standing position, the hips 
 being forward, the knees slightly relaxed, the 
 chest sunken and the head weakly inclined for- 
 ward. Keeping the shoulders perfectly passive, 
 place the hands upon the hip -joints and by a 
 movement of the hip-joints bring the whole body 
 into an attitude to correspond with the thought 
 being held ; viz. , quiet self-respect, or graciousness. 
 
 Although the backbone and the knees act in 
 this exercise, it is not necessary to consider their 
 action, as the best results have been secured when 
 the attention has been directed to the movement 
 of the hip-joints only. This movement consists 
 in rolling the ball that terminates the femur bone 
 
50 Self- Expression and Health, 
 
 in its pelvic socket. It is essential to be able to 
 make this movement in order to be sure of a nor- 
 mal poise. In other exercises that seek this poise, 
 there is a possibility of some error in practice 
 which would cause strain ; but if the directions 
 for this hip-movement are carefully observed, all 
 parts of the body must, of necessity, easily come 
 into their proper positions. 
 
 It is not advised to think of the hips or of the 
 action of the hip- joints, except in this exercise 
 and the preceding one, which are for the pur- 
 pose of securing a correct poise of the body. It 
 is impossible for some to even put their bodies 
 into a good position until they have taken such 
 preparatory exercises; but when the necessary 
 muscular facility is acquired, one should forget 
 that one has hips and should think, rather, of ex- 
 pressing noble feelings that are pictured forth by 
 a high chest, a well-poised head, a graceful car- 
 riage and a free, unrestricted body. 
 
 Although this movement is simple in itself, 
 some patience may be necessary in perfecting it. 
 We are unaccustomed to call a particular part of 
 the body into action and at the same time to com- 
 
Poise. 51 
 
 mand all other parts to be passive ; our muscle- 
 servants are not well trained and often blunder 
 in their work. The shoulders are in the habit of 
 acting whenever an erect position is essayed and, 
 like some nervous, overworked persons, do not 
 know how to rest when they have an opportu- 
 nity. In this exercise they must be free from 
 tension and not be allowed to make the slightest 
 independent movement. Should it require daily 
 practice for weeks to perfect this movement, it 
 would be time well spent. During years of teach- 
 ing I have never found any other single exercise 
 so effective in producing a harmonious adjust- 
 ment of* the three main divisions of the body ; the 
 final results we seek— health, grace, and natural 
 expression— are impossible without such adjust- 
 ment. 
 
 How can it be known whether one makes the 
 movement correctly or not? By the effects. When 
 it is made correctly, the abdomen recedes, the 
 chest and the entire torso rise, and the double - 
 curved line of beauty appears in the back. Nor 
 can there be any mistaking the pronounced mo- 
 tion of the hip- joints under the hands; when this 
 
52 Self- Expression and Health. 
 
 motion is felt and the shoulders are kept passive, 
 the effects mentioned will always follow. 
 
 No fatigue will result from this exercise unless 
 the back, waist, or abdominal muscles have be- 
 come weak by disuse ; the only remedy for such 
 weakness is exercise. Of course, one should be 
 judicious here, as in eating after a protracted ill- 
 ness — do not overdo the matter at first. 
 
 The dress frequently bears witness to the 
 changes that are made in the body by this and 
 the preceding exercise. If it be a snug-fitting 
 garment, as a basque, when the body has assumed 
 a natural position, the dress will be from one to 
 six inches too large over the abdomen, too full 
 across the shoulders, too narrow across the chest, 
 and frequently short-waisted in front and long- 
 waisted in the back. 
 
 EXERCISE III. 
 
 Hold some thought of unity. 
 
 Take the position acquired by Exercise II. , the 
 weight being upon both feet. Keeping the knee, 
 hip and shoulder-joints stationary, and moving 
 
Poise. 53 
 
 the body as one member from the ankles to the 
 crown of the head, sway slowly forward— not 
 lifting the heels — until the center of gravity, is 
 directly over the balls of the feet; then sway 
 backward until it is over the heels. 
 
 Repeat many times making the movement more 
 slowly each time. 
 
 Always discontinue the exercise with the body 
 in the position obtained by swaying forward. 
 This is the Normal Poise of the body ; whenever 
 that term is used herein it will refer to this posi- 
 tion. This poise is one of the best illustrations of 
 conservation of energy. It is expressive of phys- 
 ical buoyancy; no light, springing movement 
 can be made when the center of gravity is over 
 the heels. If we habitually keep the center of 
 gravity over the balls of the feet, we would at all 
 times be ready for any movement ; also, the ab- 
 dominal muscles would keep their physical tone 
 much longer than otherwise, even if no special 
 exercises were taken for strengthening them. 
 All our sufferings and sins are due to lack of poise 
 —physical, mental or spiritual. 
 
54 Self -Expression and Health. 
 
 A sensation as. of falling is commonly expe- 
 rienced when one first attempts to keep the center 
 of -gravity over the balls of the feet. This is to 
 be expected from the change of position; the 
 upper part of the body really does fall from one- 
 half an inch to two inches— it falls forward to a 
 straight line. Often in first lessons a student 
 ejaculates: "Oh! I could not stand this way al- 
 ways; I should tip over. It is so unnatural!" 
 The same person after ten days' practice will say, 
 " I stand in the natural p^tee all the time now, it 
 is the easiest position I ever^^l; besides, I feel so 
 much lighter and younger thl^Lphen the weight 
 rested heavily upon the heels. '^Bius what seems 
 unnatural, because unaccustomeofcjpon becomes 
 natural. Habit constitutes seconowature and 
 this is often mistaken for first nature^ In Self - 
 Expression and Health culture only normal types 
 and conditions are taken as standards. ' ' To be 
 natural is not to yield to one's peculiarities ; it is 
 to get free from all peculiarities. " 
 
Poise, 55 
 
 EXERCISE IV. 
 
 Hold some thought of lightness. 
 
 Standing in the normal poise, rise slowly on the 
 balls of the feet ; then bend at the knees as far as 
 possible, not allowing the body from the hips up- 
 ward to swerve from a vertical line. From this 
 position, rise on the balls of the feet and repeat the 
 exercise. 
 
 To rise on the balls of the feet without sway- 
 ing, is, by many considered a test of a good 
 standing poise, but it is not an infallible test. 
 Some people can rise from a bad position even to 
 the tiptoes without swaying forward or back- 
 ward in the least ; care should be taken to secure 
 a good poise before beginning the exercise. 
 
 The action is confined wholly to the legs. The 
 torso maintains its erect position and is simply 
 carried up and down by the legs. Fear of losing 
 one's balance often causes the torso muscles to 
 become tense and braced ready to assist. The 
 thought of fear must be kept out of the mind by 
 persistently holding the thought of courage, of 
 strength or of equilibrium, and then the reflec- 
 
56 Self- Expression and Health. 
 
 tion of fear — muscular strain— will not be pres- 
 ent in the body. 
 
 To rise slowly and steadily is often difficult at 
 first; this may be owing to weak leg muscles, 
 but it is more commonly due to lack of control. 
 By concentrating the thoughts upon control and 
 precision, marked results will be obtained by 
 even a few days' practice ; but only after months 
 of practice will perfection of movement be ap- 
 proached. Some may wonder how so simple an 
 exercise can be so long practiced with continued 
 improvement. A nicer direction of the nerve- 
 force will be acquired, the movement will be made 
 with less and less effort until, finally, buoyancy 
 of mind and body will result from its practice. 
 
 Great care is required to gain the precision of 
 movement that alone will secure the results de- 
 sired. ■ A mirror is an impartial critic; if one 
 stands sideways before it when practicing, it 
 will reveal any jerkiness of movement or the 
 slightest deviation of the body from a straight 
 line. 
 
 This exercise establishes the center of gravity 
 over the balls of the feet, it develops control, 
 
Poise. 57 
 
 strengthens the leg and ankle muscles, and gives 
 flexibility to the feet . 
 
 exercise v. 
 Hold the thought of " Repose in action." 
 Advance one foot, toe touching the ground; 
 transfer the weight to the ball of the advanced 
 foot, raising the heels of both feet as high as pos- 
 sible—the toe of the back foot will lightly rest 
 upon the ground. Slowly come down upon the 
 forward foot, keeping the center of gravity over 
 the ball and then rise again. 
 
 Advance the other foot and repeat the exercise. 
 [Always exercise corresponding members or parts 
 of the body equally.] 
 
 If this exercise be practiced sufficiently to en- 
 able one to hold the poise on the ball of one foot 
 with ease and steadiness, while he reads or re- 
 peats a page from a favorite author, it will give 
 an appreciable gain in controlling the nerve-force. 
 These poising exercises are also an important aid 
 in intellectual pursuits. The principal of the Mc- 
 Donald-Ellis School for Young Ladies, Washing- 
 
58 Self -Expression and Health. 
 
 ton, D. C, writes: "Giving earnest thought to 
 accomplishing these exercises trains the mind so 
 that it more readily grasps any other subject. 
 The Delsarte work in our school has had influence 
 on all other departments. I consider it one of 
 the best means to the best education. " 
 
 By Exercise V. the dangerous habit girls have 
 of letting the torso settle into one hip, can be 
 overcome, as that exercise develops an easy, nat- 
 ural poise upon either foot without any protru- 
 sion of the hip. The admonition " to stand upon 
 both feet " seldom receives more than momentary 
 attention from a child ; so the bad habit is con- 
 tinued and deformity is a frequent outcome. A 
 girl should be allowed to stand upon one foot or 
 both feet, but she should be taught to carry her 
 body, and to stand well at all times. "Putting 
 the shoulders back " should not be included in 
 such teaching ; these members have in the past re- 
 ceived an undue amount of attention. Many 
 have mistakenly believed that if the shoulders 
 were held back a correct, graceful carriage would 
 be insured. On the contrary, focusing the atten- 
 tion on the shoulders gives them a stiff awkward- 
 
Poise. 59 
 
 ness, whereas they should be perfectly free to 
 perform their duty as expression agents. Delsarte 
 called the shoulders the thermometers of passion 
 and sensibility. When a person is deeply moved 
 — as by anger, grief, fear, surprise, horror, exalta- 
 tion, hope, hate or love— the shoulders by their 
 movement measure the degree of the passion. 
 
VI. 
 
 RELAXATION, RECEPTIVITY, RECU- 
 PERATION. 
 
 • LESSON TALK. 
 
 We have had something too much of the gospel of work. 
 It is time to preach the gospel of relaxation. 
 
 —Herbert Spencer. 
 
 /""\VER WROUGHT, nervous Americans have 
 ^-^ special need to learn ' ' the gospel of relaxa- 
 tion." From the cradle to the grave, excitation 
 and strained exertion are the order of most lives. 
 In school, children are urged to injurious nerv- 
 ous efforts in their studies that a high per cent, 
 may be attained. Undue stimulation of a grow- 
 ing child's brain is at the expense of the entire 
 nervous system. Plants forced to premature 
 flowering are weakened by the process and often 
 bloom themselves to death. After school come 
 
Relaxation, Receptivity, Recuperation. 61 
 
 the drive and the strife of the competitive sys- 
 tems of society and business ; the nerves are kept 
 constantly alert in the struggle for wealth, for 
 position, or, many times, for the necessities of life. 
 Thus " the pace that kills " has become common 
 with modern men and women. 
 
 To get at causes, let us ask why do work, worry, 
 hurry, break men down ? Physical labor alone 
 cannot be the cause, else professional men would 
 be exempt ; intellectual pursuits alone cannot be 
 the cause, else miners, locomotive engineers and 
 farmers' wives would be exempt ; combined physi- 
 cal and intellectual labor in themselves cannot be 
 the cause, else society women, who devote them- 
 selves to pleasure exclusively, would be exempt. 
 Whereas, victims of "the pace that kills" are 
 frequent in all these classes. 
 
 It matters not what the occupation, the habits, 
 the condition, the environment, of the individual, 
 the immediate cause back of collapse — physical or 
 mental — is the same. It is lack of nerve-force. 
 This shortage is caused by extravagant use and 
 insufficient replenishment of the supply ; but these 
 are secondary causes and are due, in turn, to a 
 
62 Self-Expression and Health. 
 
 primary cause ; namely, tension, or over -nervation. 
 
 Tension equals fatigue, tension equals irrita- 
 bility, tension equals self- consciousness, tension 
 equals nervousness, tension equals insomnia; to 
 these abnormal conditions are attributable nearly 
 all ' ' the ills that flesh is heir to. " 
 
 In the action of any part of the organism there 
 must be some amount of nerve-force used and, 
 literally, the use of nerve- force always implies 
 some degree of tension ; but, as the word is used 
 in these lessons, tension signifies the use of an un- 
 necessary amount of nerve- force, or, as scientists 
 would say, over -nervation. To illustrate : If in 
 holding a pen or lifting a weight, more force is 
 exerted than is required, that is tension; if in 
 walking or in stooping, more force is sent to the 
 members exercised than is essential to make the 
 movement, that is tension; if when seated the 
 arms are held near the body, or the fingers are 
 tightly locked, that is tension. 
 
 In physical economy as elsewhere, "A penny 
 saved is twopence gained," yet how much nerve- 
 force is frittered away on little, purposeless move- 
 ments; as, in tapping the feet, hitching the 
 
Relaxation, Receptivity, Recuperation. 63 
 
 shoulders, jerking the head, drumming the fingers, 
 clasping and unclasping the hands, working the 
 lips, grating the teeth, contracting or elevating 
 the eyebrows. Tension is a chronic state with 
 many ; the nerves are wastef ully wrought upon 
 not only when the muscles are in action but 
 when they are not. People sitting in easy-chairs 
 often look, and are, uneasy — every muscle being 
 held in severe rigidity. Keeping nerve-force in 
 the muscles when there is no legitimate use for it, 
 is like keeping up steam in a locomotive days 
 before it is to be run. 
 
 Tension is as unnatural as it is wasteful. A 
 little child lets its arms, hands, legs, fall passive, 
 relaxed, when they are not in use; we hold them. 
 Nature is economical, but man is a prodigal spend- 
 thrift of that which is ' ■ more precious than great 
 riches" — his nerve-force. What exhaustion fol- 
 lows a few hours in a dentist's chair when one 
 has been holding to the arms of the chair with 
 might and main, bracing with the feet and fatigu- 
 ingly straining with every nerve, as if that were 
 the only way in which the pain could be endured. 
 The pain is not lessened by this resistance, the 
 
64 Self -Expression and Health. 
 
 exhaustion is augmented; indeed, the latter is 
 chiefly due not to the pain but to the useless 
 expenditure of nerve -force. 
 
 Much manual labor that otherwise would be 
 beneficial exercise becomes injurious because of 
 the way in which it is done. Being uneducated 
 in physical economy, people make hard work of 
 that which is not so, and thus, body and brain are 
 needlessly exhausted. Some study with the whole 
 body. A certain literary man always felt in his 
 knees the fatigue of writing, and when he walked 
 any distance his arms ached because of the tension 
 in them ; nervous prostration was the inevitable 
 result that followed years of such wasteful 
 expenditure of the nerve-force. 
 
 Balance between the receipt and the expendi- 
 ture of vital force, constitutes perfect health. We 
 have seen how tension unduly increases the 
 expenditure ; not less does it decrease the amount 
 of vital force received. Tension is a two-edged 
 sword, cutting off life at both sides. 
 
 Life is not manufactured within the body, 
 The so-called vital organs, that by some are held 
 to be the manufacturers of vital force, are no 
 
ixation, Receptivity, R lion. 65 
 
 more so than the engine is the manufacturer of 
 the steam that drives it ; both body and engine 
 are merely machines through which the impelling 
 force acts. 
 
 Vital force is inexhaustible and everywhere 
 present; replenishment of it is ever available to 
 man. provided he establishes within himself the 
 conditions favorable to its reception. When the 
 mind and the body act without tension, this force 
 repairs the legitimate waste that attends activity, 
 mental or physical, and preserves the equilibrium 
 between supply and consumption. Tension is an 
 obstruction to the entrance of this force ; it antag- 
 onizes nature's endeavors for replenishment. 
 Assuredly, it is of the first importance to rid 
 ourselves of this foe to health— even to life itself. 
 How is this to be accomplished ? By relaxation . 
 
 Relaxation puts the organism in the state of 
 receptivity ; then recuperation follows. 
 
 Relaxation is more than diversion, more than 
 an occasional holiday, an evening of pleasure, a 
 summer's outing. Relaxation means the release 
 of the organs and the tissues from tension; it 
 means a husbanding of nerve-force; it means 
 
66 Self-Eocpression and Health. 
 
 the habitual, muscular repose of any part, or 
 of the whole, of the body when it is not in 
 action for some definite purpose ; it means a let- 
 ting go of one's self at will. This is the only 
 remedy for exhaustion; when relaxation is se- 
 • cured, nature takes care of restoration. Through 
 tension the nerve-centres are depleted; through 
 relaxation they are recharged with force. 
 
 If in the many instances of physical bankruptcy 
 known to them, people would trace the dire effects 
 back to their causes, we would not so often hear 
 the apology for sinful trespass upon the mental 
 and physical powers, ' ' Oh, I haven't time to rest, 
 I've so much to do!" So much to do! Why, then, 
 cut off years from the time in which to do that 
 much ; why impair the instrument with which to 
 do it ; why unfit the workman for his best work 
 at the present hour? It is when work crowds 
 that we worry, and then we do our poorest work. 
 A thought may consume more nerve-force than a 
 blow. Muscular motion is cheap ; nerve power is 
 expensive. Hurry and worry are physical sins. 
 When we feel most hurried or worried is just the 
 time to do nothing— to relax. 
 
Relaxation, Receptivity, Recuperation. 07 
 
 The tension that is manifested in the exterior 
 muscles of the body does not by any means con- 
 stitute the entire effect of combined thought and 
 will on the organism. Wherever nerves are, there 
 may be tension, for the nerves are the conductors 
 carrying vibrations to and from the centers of 
 volition. As there is conscious and unconscious 
 thought, so there is, there must be, conscious 
 and unconscious tension ; tension that affects the 
 involuntary as well as the voluntary functions of 
 the body. 
 
 It is a possible, although not a usual, condition to 
 have the exterior muscles completely relaxed 
 while the thoughts run riot; all tension conse- 
 quent on this state is in the tissues and organs 
 that perform the involuntary functions. Such 
 tension interferes with the natural operations of 
 the internal organism. Physicians recognize that 
 the act of digestion is stayed by fright— a mental 
 condition that causes unconscious tension in the 
 digestive organs. The effects of emotion upon 
 the heart are well-known phenomena of uncon- 
 scious tension. Dr. James H. Jackson, of the 
 Dansville (N. Y.) Sanatorium, says, "People in 
 
68 Self- Expression and Health. 
 
 this country have more dyspepsia in their brains 
 than in their stomachs." 
 
 There is always a mental cause for tension, 
 whether the tension be manifested upon the vol- 
 untary or involuntary processes of the body. 
 Fortunately, these two processes are intimately 
 connected, so that through the voluntary we can 
 reach and regulate the involuntary. By con- 
 trolling the conscious thoughts, we affect the un- 
 conscious ones, and so gradually establish har- 
 mony in the entire man. 
 
 Some of the most advanced scientists now hold 
 that mind is the only force. Every quality of 
 thought sends a corresponding quality of vibra- 
 tion over the nerves, which, in turn, register a 
 healthful or injurious effect upon the bod} 7 . 
 Thoughts make or unmake us physically as well 
 as mentally, not because of the thoughts in them- 
 selves, but because of their physiological effects 
 on the body. Dr. Leibig, the distinguished 
 chemist, says, "Every conception, every mental 
 affection, is followed by change in the chemical 
 nature of the secreted fluids; and every thought, 
 pvery sensation, is accompanied by a change 
 
Relaxation, Receptivity, Recuperation. 69 
 
 in the composition of the substance of the 
 brain." 
 
 Thoughts of contention, of impatience, of 
 anger, work to our physical as well as to our 
 moral detriment. They put tension into the 
 body, and tension obstructs some vital process 
 Most of all, we should not entertain thoughts of 
 fear. There is more to fear from the action of 
 fear on the body than from any other cause. All 
 happy thoughts— thoughts of hope, beauty, sub- 
 limity, love, faith, charity — are upbuilding; they 
 are relaxing in effect, and thus they provide ac- 
 cess for the vital energy. 
 
 ( Relaxation can be secured by mental and phys- 
 ical discipline. The will can be made a governor- 
 valve for shutting off, as well as for putting on, 
 steam in the human machine. When the tension 
 can be removed at will and the muscles be re- 
 duced to their natural, free condition, physical 
 regeneration is well begun. Then, do we "be- 
 come as little children," and like them, we shall 
 be recuperated from all "wear and tear" in the 
 degree that we relax and are receptive to vital 
 energy.^ 
 
1 
 
 VII. 
 
 HOW TO REST. 
 
 EXERCISES FOR PRACTICE. 
 
 Let us pause and catch our breath 
 On the hither side of death; 
 Lose all troubles, gain release, 
 Languor and exceeding peace, 
 
 —James Whitcomb Riley. 
 
 OELF-EXPRESSION and Health culture 
 ^~^ teaches as well as preaches the ' ' gospel of 
 relaxation ;" relaxation is essential before rest is 
 possible. Things apparently simple are some- 
 times the most difficult to compass. Complete re- 
 laxation is simply, doing nothing, but this is so 
 difficult that many are prone to believe that it is 
 impossible. There are persons who at the words, 
 " let go," can entirely relax, but such instances 
 are exceptions ; generally, when told to relax, a 
 person will say, " How can I relax ?" " By with- 
 
How to Rest. 71 
 
 drawing the nerve-force from the arms, the 
 hands, the head, or whatever part you wish to 
 surrender. " " But I do not know how to do this ; 
 nerve -force is such an intangible substance, I can- 
 not control it." Steam, electricity, thoughts are 
 intangible, but not uncontrollable; neither is 
 nerve -force. 
 
 EXERCISE VI. 
 
 During all of the relaxing exercises, hold some 
 thought of freedom, rest, or tranquility. 
 
 Arms hanging at the sides, inhale and forcibly 
 agitate the hands until they feel heavy and life- 
 less. Shake them forward and backward, later- 
 ally, and in circles from each other and toward 
 each other. 
 
 In all exercises of the arms, the motor power 
 should be at the shoulder. 
 
 The hands being the direct agents of the mind, 
 by their tension and restlessness unmistakably 
 report mental strain and agitation. They are 
 sometimes the most difficult members to make 
 reposeful, but by continued practice of this sim- 
 
72 Self- Expression and Health. 
 
 pie exercise everyone can gain the power of 
 withdrawing the nerve-force from them at will. 
 
 EXERCISE VII. 
 
 The hands being passive and the elbows straight, 
 raise the arms above the head. Hold the position 
 while mentally repeating several times, ' ' relaxa- 
 tion, rest, repose," then instantaneously relax the 
 arms. 
 
 This exercise can be taken standing or sitting, 
 but sitting is at first the better position as the 
 lower limbs can then sympathize with the relaxa- 
 tion of the upper. 
 
 The arms must not be put or thrown down, 
 but allowed to drop, thus obeying the law of 
 gravitation. When thoroughly relaxed fchey fall 
 like sand-bag arms, the shoulders, elbows, wrists 
 and finger-joints being perfectly free ; if they are 
 thrown down, there will be restriction at the el- 
 bows, or the upper arms will be brought 
 close to the body; if they are put down, they will 
 descend gently, making no noise as they touch 
 the body. It may be helpful to imagine that a 
 
How to Rest. 73 
 
 severe blow is struck upon the shoulders, tor the 
 moment paralyzing the arms and causing them to 
 fall by their own weight. A relaxed member al- 
 ways seems heavy. 
 
 EXERCISE VIII. 
 
 Arms hanging passively at the sides, energize 
 the upper arms only and lift them directly out- 
 ward until the elbows are in line with the shoul- 
 ders; the relaxed forearms will hang vertically 
 from the elbows. (Agitate the upper arms to 
 prove the relaxation of the forearms.) Succes- 
 sively, lift the upper arms as high as possible, 
 energize the forearms and raise them until they 
 are in line with the upper arms, energize the 
 hands, the fingers, and stretch vigorously up- 
 ward. Hold this position while repeating, as in 
 the preceding exercise, ''relaxation, rest, repose," 
 then, successively, relax the fingers, hands, 
 forearms and arms. 
 
 This exercise develops a directing control of the 
 nerve-force ; we send it to a certain part of one 
 
74 Self -Expression and Health. 
 
 member and there arrest it, or we withdraw it 
 from any given place at will. 
 
 By the practice of these relaxing exercises, the 
 arms become habituated to repose ; this is a phys- 
 ical gain, for all nerve-force consumed in useless 
 action or in repression of action, is wasted. 
 Beauty of expression in the arms is also acquired by 
 this means. When the raised arms fall relaxed, 
 they assume easy positions and graceful lines. It 
 is tension in them that makes angles or awkward- 
 ness possible. See the freedom and grace in little 
 children's movements and positions before they 
 become conscious of their bodies. 
 
 EXERCISE IX. 
 
 Standing or sitting in the normal poise with the 
 arms hanging passive, inhale as in Exercise XVI. , 
 and raise the shoulders as high as possible. Hold 
 the position a moment; then relax the shoul- 
 ders, after which slowly exhale. 
 
 Care should be taken to keep the chest up when 
 the breath is exhaled. It is essential to distin- 
 guish between elevating the chest and protruding 
 
Bow to Rest. 75 
 
 it; the latter requires an effort and gives a 
 strained appearance to the figure. 
 
 This exercise frees the shoulders from restric- 
 tion and gives them a natural— not a military- 
 position. It also removes over-nervation from 
 the muscles of the back. 
 
 exercise x. 
 Standing in the normal poise, slowly relax the 
 spine, vertebra after vertebra, beginning with the 
 neck and end by bending forward from the 
 hips. (The head will hang pendant, the torso 
 drag heavily forward, and the arms dangle from 
 the shoulders.) Gently bend the relaxed mass to 
 the left side, then to the right ; bring it again di- 
 rectly forward arid very slowly energize and raise 
 it. The lower portion of the back first becomes 
 active ; the energy gradually progresses upward 
 until, last of all, the head regains its normal 
 position. 
 
 When one unreservedly yields one's self, the 
 trunk will drop as if the muscles had not the 
 power to sustain it. If there be pain in any of 
 
7(> Self- Expression and Health. 
 
 the muscles of the trunk, this exercise will tend to 
 remove it ; a general soothing effect will result, as 
 the great spinal cord and many of its offshoots 
 are directly affected ; and flexibility in the back 
 will be promoted. 
 
 EXERCISE XI. 
 
 The head being in its normal position, look 
 fixedly at a given place in the ceiling and take 
 three deep respirations ; after exhaling the third 
 time, let the eyelids wearily droop and the lower 
 jaw relax and fall. 
 
 If the eyelids and the jaw — the jaw is a direct 
 agent of the will — are relaxed, not simply put in 
 the desired positions, the effect on the feelings 
 will be conclusive evidence of the correspondence 
 between outer manifestations and inner states. 
 The outer expression here is a most inane one, 
 while stupid well describes the inner state. As a 
 nation we are too (i smart," too alert; it is health- 
 ful to cultivate spells of self-imposed stupidity. 
 
 Keeping the tongue flat in the mouth and 
 monotonously repeating, "bah, bah, bah," as a 
 
How to Rest. ;: 
 
 baby does, will aid in relaxing the jaw and all of the 
 muscles of the face. 
 
 In persons of weak will, the lower jaw is often 
 unintentionally relaxed; in imbeciles, it is habitu- 
 ally relaxed. In persons of hard, cruel natures, 
 or of positive convictions, the jaw is firmly set. 
 In poets, artists, lovers, combined strength and 
 tenderness are revealed in the gently closed lips 
 and jaws. 
 
 If the eyelids are perfectly relaxed, there will 
 not be the slightest tremor in them. Nervous 
 people, brain- workers, and. people " sight- seeing " 
 would become much less fatigued if they would 
 occasionally relax the eyelids for a minute or two ; 
 overstraining the optic nerve affects the entire 
 nervous system injuriously. Moreover, seeing or 
 listening under a physical strain diminishes one's 
 power of perception and of retention. 
 
 exercise xn. 
 
 Sitting with the back supported, relax the eye- 
 lids as in Exercise XL, then gently lower the head 
 until the chin rests upon the chest. Slowly roll 
 
78 Self -Expression and Health. 
 
 the head toward one shoulder using no more 
 energy than is necessary; continue the rolling 
 movement, alio wing the jaw to relax as the head 
 circles back. At the middle point of the circle, 
 the head rests against the spine, the mouth is 
 open, and all of the muscles of the face are re- 
 laxed. Continue the circle to the other shoulder 
 and then relinquish all guidance of the movement; 
 the head will roll forward and around by its own 
 weight, and the momentum thus acquired will 
 cause it to oscillate to and fro in decreasing arcs 
 until it ceases to move. 
 Repeat at least three times in succession. 
 
 Holding the head by muscular tension as many 
 people unconsciously do, makes it a difficult mem- 
 ber to relax and gives a person an ungracious ex- 
 pression. When the neck muscles are tense, the 
 movements of the head are jerky; such move- 
 ments are expressive of impetuous weakness. 
 Thus the outer seeming oftentimes libels the inner 
 being, for many strong, but repressed, characters 
 have this mannerism. Emphasizing with the 
 head indicates lack of self-control. "In his weak 
 
How to Rest. 79 
 
 violence he shook his empty head." Strength and 
 control are shown forth by a firmly poised head 
 that easily sways, turns and bends to secure the 
 equilibrium of the body, or moves to correspond 
 with the feeling to be expressed, but is too digni- 
 fied to bob or jerk. 
 
 This exercise is very soothing in its effects ; in 
 class practice it seldom fails to produce a feeling 
 of drowsiness in the majority of those present. 
 
 EXERCISE XIII. 
 
 Standing with the weight on the right foot, lift 
 the left upper leg until the knee is in line with 
 the hip, the fore leg being bent as far back as pos- 
 sible. Relax the fore leg letting it swing from the 
 knee like a pendulum ; then relax the upper leg 
 which will make the foot fall heavily to the 
 ground. 
 
 This exercise is good practice for maintaining 
 the equilibrium of the body as well as for gaining 
 control of the nerve- force, 
 
80 Self- Expression and Health, 
 
 EXERCISE XIV. 
 
 Standing with the weight on the right foot, 
 relax the head toward the right side, then the 
 shoulders, then the trunk in the same direction, 
 letting the arms drag heavily from the shoulders. 
 Reversing the order, energize the lower trunk, the 
 shoulders and the head. Eelax as before, then 
 rotate the dead-heavy mass to the other side, also 
 changing the weight to the left foot. Return to 
 normal poise. 
 
 In addition to the relaxation that this exercise 
 gives, it draws the blood to the abdominal region 
 thus stimulating the action of the internal organs ; 
 it also develops freedom of movement in the 
 waist zone which makes possible the undulatory 
 motion so often written of— so seldom seen. 
 
 EXERCISE xv. 
 
 Sitting easily with the back supported, take a 
 long, full breath through the wide open mouth and, 
 at the same time, gradually energize the whole 
 body, stretching the arms above the head, the 
 
How to Rest. 81 
 
 legs and the feet outward in front. The result of 
 this exercise should be a yawn. 
 Repeat, until the yawn becomes involuntary. 
 
 A good, stretching yawn— not one that is half 
 smothered behind the hand or a handkerchief, but 
 one that is allowed free expression — gently invig- 
 orates every part of the body with a wave-like 
 flow of energy which is followed by a moment of 
 general passivity. Such moments are recuperative. 
 It may not be polite to yawn, but it is natural. 
 Animals stretch and yawn. It is healthful to 
 yawn and stretch one's self thoroughly awake be- 
 fore rising ; it is equally beneficial to yawn and 
 stretch when fatigued. The yawn is the body's 
 natural cry for reinforcement, and in that cry 
 itself comes a partial answer to the demand ; for 
 every time that a part or the whole of the body is 
 relaxed, even for a moment, some amount of vital 
 energy is received. Yawning is helpful in over- 
 coming nervousness and insomnia. Yawning and 
 laughter are natural— albeit involuntary — gym- 
 nastics. 
 
 Emerson speaks of the ' ' rest and refreshment 
 
82 Self -Expression and Health. 
 
 that come of shaking one's sides with laughter. " 
 Why does laughter bring rest and refreshment ? 
 Because through its salutary influence upon the 
 mind and its effect upon the physical organism, it 
 removes the tension that always prevents rein- 
 forcement. Carlyle satirically says, ' ' Few women 
 are able to laugh what can be called laughing, but 
 only sniff and titter from the throat outward." 
 Such laughter will not afford the relaxation that 
 refreshes. The diaphragm should actively play in 
 a wholesome laugh ; then it may be said of laugh- 
 ter as Burke said of beauty, namely: "It acts by 
 relaxing the solids of the whole system." 
 Laughter has been known to dispel insanity. 
 
VIII. 
 THE BREATH OF LIFE. 
 
 LESSON TALK. 
 
 He lives most life whoever breathes most air. 
 
 Elizabeth Barrett Browning. 
 
 HTHAT it is important to breathe pure air is 
 ^ to-day quite generally recognized ; but that 
 bodily strength, mental activity and spiritual 
 tone depend in a marked degree upon the manner 
 of breathing, is not so well understood. Insuffi- 
 cient clothing, though of good quality, will not 
 keep a man warm ; neither will insufficient air, 
 though of good quality, thoroughly purify the 
 blood, normally accelerate the action of the 
 thoracic and the abdominal organs and duly 
 strengthen the respiratory muscles. 
 
 We ''die for want of breath " and we only live 
 in full measure, physically, mentally, morally, 
 when there is no deficiency of breath in quantity 
 or quality. Unless the physical system is momen- 
 
84 Self- Expression and Health. 
 
 tarily invigorated by plenty of pure air, properly 
 breathed, the body, brain and nervous system are 
 imperfectly nourished. When the organism is 
 thus depleted, the spiritual perception is also im- 
 paired. The Greeks believed that the soul is 
 cleansed by full, deep inspirations, as the body 
 is cleansed by bathing. Science proves that the 
 material body is purified by breathing, poisonous 
 gas and effete tissue being thus expelled from it. 
 
 Air is an indispensable condition of life. Man 
 can live for weeks without food, as numerous 
 fasters have proved ; people have survived sev- 
 eral days without water or other liquids; but man 
 can live only a few minutes without the vital sus- 
 tenance afforded by air. Nor is there any limit 
 to the amount of air that it is wholesome to take. 
 Civilized man is intemperate in eating, drinking, 
 working, talking, reading, thinking, feeling— in 
 everything in fact, save breathing; there is no 
 such transgression as respiratory intemperance. 
 Who ever heard of a man's overbreathing ? 
 
 Clothing that interferes with the action of the 
 diaphragm and that does not allow the floating 
 ribs to float, is one of the chief causes of the 
 
The Breath of Life. 
 
 short, spasmodic breath from the upper lob- 
 the lungs; this breath is almost universal with 
 women whoso dresses are 'just a little snug" or 
 a "close fit." Because of the pressure of the 
 muscles, and of the resistance of the clothing 
 thereto, in diaphragmatic breathing, it is more 
 comfortable to breathe in such a manner as to 
 avoid this constant antagonism between the body 
 and clothing; thus clavicular breathing uncon- 
 sciously becomes the habit. 
 
 Not only external restriction, but restriction In 
 the body itself— tension— seriously interferes with 
 healthful breathing ; if we could take all volition 
 out of the act of breathing; if we could, as it 
 were, abandon our instrument and let it become 
 receptive to the inflowing breath, respiration 
 would be natural. Tension and its bad effects 
 are what interfere with the harmonious action 
 of all automatic functions. Were it not for these 
 we should have no more responsibility in regard 
 to the manner of our breathing, than has a kitten 
 in regard to its breathing. As it is, we should 
 strive to counteract the bad influence of our un- 
 natural environment and habits. 
 
86 Self- Expression and Health. 
 
 Action is the law of health; all the vital organs 
 are quickened by breathing more than by any 
 other single operation. By deep, unimpeded respi- 
 ration, not only the organs of the thoracic cavity, 
 but the stomach, liver and all other organs that 
 are in juxtaposition to the muscles of respiration, 
 are stimulated. Indigestion causes the muscles of 
 the stomach gradually to shrink, thus, ultimately, 
 to become incapable of contracting and dilating; 
 this condition can be prevented and remedied by 
 exercise. Feeduig these muscles is insufficient in 
 such cases, for food cannot compel them to act ; 
 exercise can. Localized exercise, as deep breath- 
 ing, sends more blood and nerve force to the 
 muscles of the stomach which reanimate and 
 strengthen them. Before it is possible to tone up 
 the vital organs by invigorating, deep breathing, 
 the cause that produced the habit of bad breath- 
 ing must be removed. Generally, this cause is an 
 incorrect poise of the body, standing or sitting ; 
 or muscular tension ; or compression by the cloth- 
 ing; or weak abdominal muscles. A corpulent 
 man often breathes as weakly and insufficiently 
 as a tightly-corseted woman. Learning to stand 
 
TJie Breath of Life. 87 
 
 well, to strengthen the abdominal walls and to relax 
 the tension of the muscles, is an essential prepara- 
 tion for gaining health by breathing. 
 
 Correct breathing is an effective medicine for 
 pulmonary troubles. Headache, lassitude, nausea, 
 colds, can frequently be breathed away. After an 
 hour or so in a crowded church, lecture room or 
 theatre, who has not thrown off the symptoms of 
 incipient blood poisoning by deep inhalations of 
 fresh air ? 
 
 Dr. Lennox Browne says in relation to breathing, 
 "Exercise in moderation, regularly and conscien- 
 tiously repeated, will increase the breathing 
 capacity, improve the voice, and make speaking 
 easy. It may change, and has changed, the fal- 
 setto of a grown man into a full, sonorous, man's 
 voice; it may restore, and has restored, a lost 
 voice ; as it also may cure, and often has cured, 
 clergyman's sore throat. It will certainly turn a 
 greater quantity of dark blue blood into bright 
 red blood; the appetite will increase; sounder 
 sleep will be enjoyed; flesh will be gained; and 
 the flabby, pallid skin will fill out and get a 
 healthy, rosy color. All this, and more, may be, 
 
88 Self- Expression and Health, 
 
 and often has been, the result of lung-gymnastics 
 carried on in moderation and with perseverance." 
 
 Rapid, insufficient breaths betoken weakness. 
 Slow, deep breathing is the habit of animals noted 
 for their strength and longevity; the elephant 
 breathes only about ten times a minute, while 
 some of the small, weak animals take over one 
 hundred breaths in the same time. The breathing 
 of an infant is rapid, but as the child grows in 
 strength, the number of respirations lessens until 
 the average of about eighteen a minute is reached. 
 
 Most adults breathe too often but do not breathe 
 enough. The hurry and the anxieties of our in- 
 tense life thus manifest themselves. Because of 
 the intimate relation existing between respiration 
 and the inner conditions, it is important that 
 conscious attention be given to breathing until 
 the unconscious habit of deep, restful breathing 
 has been established. 
 
 Varied mental states are revealed by different 
 kinds of breath. Agitation and nervousness are 
 exhibited by a short, quick breath ; great excite- 
 ment by a gasping, irregular breath ; melancholy 
 by a slow, uncertain breath ; concentration, as in 
 
The Breath of Life. 89 
 
 listening intently, by a held breath; a calm, hap- 
 py state of mind, by an even, deep breath. 
 
 ''Right thinking and right breathing are the 
 two things most essential to health and happiness, " 
 said an eminent physician. It is evident that 
 right thinking induces the right breath; likewise, 
 right breathing will tend to right thinking, and 
 may become a promoter of health and happiness. 
 There was wisdom in the remark of a young lady 
 who, after closing the door upon a restless, garru- 
 lous caller, turned to her friends and said, ' ' That 
 woman has set me nearly frantic. I must go and 
 breathe a while to calm myself." Many a ner- 
 vous person could become mentally poised by re- 
 poseful breathing. 
 
 There is a close analogy between the breath and 
 the spirit ; in fact, one may almost declare that 
 the breath is the symbol of the spirit. ' ' And the 
 Lord God breathed into his nostrils the breath of life 
 and man became a living soul." It is significant 
 that the Latin root (spirit us) from which are de- 
 rived all the words applied to the process of 
 breathing, also means spirit. The expression of 
 spiritual qualities expands our natures ; breathing 
 
90 Self- Expression and Health. 
 
 expands us physically. The Orientals gave 
 spiritual meaning to the acts of respiration. In- 
 spiration was interpreted, "God in us;" expira- 
 tion, " We are in God. " 
 
IX. 
 RESPIRATION. 
 
 EXERCISES FOR PRACTICE. 
 
 Self-culture aims at perfection and is the highest fulfil- 
 ment of the law of God. It means perfect symmetrical 
 development of all our powers of body, mind and spirit. 
 
 — Goethe. 
 
 T T OW we shall breathe is a much disputed 
 -** -*• subject among teachers, speakers and 
 singers. Some advise intercostal breathing, 
 others declare that abdominal breathing is the 
 only natural respiration, while others call this lat- 
 ter "abominable" breathing, and endorse chest 
 breathing or diaphragmatic breathing. It would 
 seem that there need not be such diversity of 
 opinion about a natural function whose modus 
 operandi is so easily discerned as is that of 
 breathing. Observation of healthy, unrestricted 
 children should enable one to decide what mode of 
 breathing is natural under normal conditions, and 
 science should aid in determining what special 
 
92 Self- Expression and Health. 
 
 modes of breathing are promotive of special re- 
 sults. The principal action in a child's breathing 
 is not in the upper part, but in the middle and the 
 lower parts of the torso. The diaphragm, the 
 great muscle that separates the lungs from the ab- 
 dominal viscera, gives the muscular support and 
 control of the breath ; the office of the intercostal 
 and the abdominal muscles is secondary to that of 
 the diaphragm. The abdominal muscles, because 
 of their external position, are sometimes thought 
 to have the principal office and movement in res- 
 piration; in truth, their office is subordinate to 
 that of the diaphragm, but their movement is 
 more easily discernible than that of the chief 
 muscle of respiration. In every normal breath of 
 child or man, these muscles rhythmically rise and 
 fall, measuring the respiration as the heart-beats 
 measure the circulation. This is the normal" 
 breath of man and animals. Under certain ab- 
 normal conditions there is no action whatever in 
 the abdominal muscles. 
 
 EXERCISE XVI. 
 
 Hold some thought of repose. 
 
Respiration. 93 
 
 Lying prone upon the back, place one hand up- 
 on the chest, the other upon the abdomen forward 
 of the hip-joints ; slowly and audibly exhale the 
 breath, then close the lips and let the air flow into 
 the lungs through the nostrils. Keep the chest 
 quiet during the exhalation and the inhalation. 
 
 When control of the chest is obtained with the 
 body in a recumbent position, take the same kind of 
 a breath in a sitting, and then in a standing posture. 
 
 If the respiratory exercises begin with exhala- 
 tion instead of inhalation, good results will be 
 realized in less time than otherwise would be re- 
 quired. Persons undisciplined in respiratory ex- 
 ercises commonly make much useless effort when 
 they try to inhale deeply ; they lift the shoulders 
 and the chest and contract the abdominal muscles. 
 Such physical exertion obviously makes a deep 
 breath an impossibility. The habit of gasping 
 inhalatiou of some singers and speakers is fre- 
 quently caused by this muscular officiousness in 
 inhalation. 
 
 If the client is not allowed to move, the dia- 
 phragm and the abdominal muscles will, of neces- 
 
04 Self -Expression and Health. 
 
 si t y . be ac ti ve . As the lungs expand in inspiration, 
 they press the diaphragm downward; it, in turn, 
 causes the sides to swell outward and the abdomi- 
 nal walls to extend, somewhat. This motion will 
 be felt under the hand that is forward of the hip- 
 joint in this exercise. In exhalation the move- 
 ment is reversed ; as the air leaves the lungs, the 
 diaphragm resumes its dome-like shape, the ab- 
 dominal walls retract and move inward and 
 upward. 
 
 Many persons find that at first they have no 
 control over the different muscles ; that the chest 
 will move, that the abdominal muscles are disin- 
 clined to action, and that the movement of the 
 diaphragm is uncertain. But by patient practice 
 and by concentration of thought, control over all 
 these can be acquired. When the chest can easily 
 be held stationary, the vigilant watch over it may 
 cease, for the right habit of breathing will then 
 have been commenced, and Nature always assists 
 in reestablishing natural states and action, if we 
 only give her a chance. In normal inspiration, 
 the chest swells slightly, the back expands some- 
 what, while the sides expand considerably. 
 
Respiration. 95 
 
 This breathing-exercise has a quieting effect on 
 the nervous system, especially when the breathing 
 is slower and fuller than is normal and the mind 
 is concentrated on some abstract thought, as 
 "Life, Light, Love." 
 
 EXERCISE XVII. 
 
 Hold some thought of animation. 
 
 Stand with the weight well over the balls of the 
 feet, the torso tipped slightly forward, the head 
 backward ; rotate and raise the arms to the level 
 of the shoulders, palms upward, at the same time 
 inhale a deep, full breath. Keeping the elbows in 
 line with the shoulders, bend the forearms inward 
 rise on the balls of the feet, and lightly but 
 firmly tap the surface of the chest with the finger- 
 tips. After a moment's percussion, slowly exhale 
 and let the heels sink to the ground. 
 
 Repeat several times. 
 
 Care should be taken to keep the elbows well 
 raised during the percussion, as by so doing the 
 whole torso becomes responsively active ; also the 
 
96 Self -Expression and Health. 
 
 whole surface of the chest, particularly that por- 
 tion near the arms, should be tapped. 
 
 This exercise stimulates the chest muscles, 
 quickens the circulation and tends to increase the 
 lung- capacity. 
 
 EXERCISE XVIII. 
 
 Hold some thought of expansion. 
 
 Standing or sitting erect, exhale and inhale as 
 in Exercise XVI. ; then, retaining the breath, 
 slightly but firmly contract the abdominal mus- 
 cles. Hold the sides of the body firm, and count 
 ten or more as the breath is slowly exhaled. 
 
 This is an important breath and it will be used 
 in many of the following exercises; it expands 
 the emotive zone of the torso, and makes the vital 
 zone firm and strong, but not prominent. It is 
 the breath that supports good tones— pure, reso- 
 nant tones that suggest vitality and controlled 
 strength. 
 
 A person instinctively takes a deep, full breath 
 and holds it when he wishes to exert unusual 
 strength, as in pushing, pulling or lifting. Del- 
 sarte taught that pauses and poses are the most 
 
Respiration. 97 
 
 effective things in the language of words and 
 gestures, both indicating reserve force. 
 
 EXERCISE XIX. 
 
 Hold some thought of power. 
 
 After exhaling, inhale as deep a breath as pos- 
 sible, expanding the back, the sides and the ab- 
 dominal walls ; then, retaining the breath, by a 
 muscular effort forcibly contract the abdominal 
 walls. Hold the breath until its retention requires 
 a strained effort; during exhalation be careful 
 that the chest does not collapse. 
 
 No muscles in the body have more important 
 service to render than have the abdominal muscles 
 in respiration and in holding the abdominal and 
 pelvic viscera in place ; they can be made firm and 
 strong by this exercise. 
 
 As these muscles forcibly contract, the dia 
 phragm rises and the air in the lower cells of the 
 lungs is impelled upward to their apexes ; this ex- 
 pands that portion of the lung tissue that is least 
 active during normal inspiration. The apexes are 
 
98 Self- Expression and Health. 
 
 the parts that are affected first in pulmonary con- 
 sumption. 
 
 This breathing-exercise is also an effective 
 means for filling out the hollows in the neck. If 
 done correctly — with no tension in the neck — as 
 the abdominal muscles contract the hollows will 
 be filled out; by persistent practice they will 
 gradually disappear. 
 
 EXERCISE xx. 
 
 Hold some thought of exhilaration. 
 
 Sitting erect, place the open hands at the waist- 
 line just above the hips, the fingers front, the 
 thumbs back; pressing the hands against the 
 body, bring the elbows well forward being careful 
 not to let the chest sink. Slowly inhaling, steadily 
 move the arms backward as far as possible and 
 bend the torso somewhat forward ; the movement 
 of the shoulders and the arms will pull the fingers 
 from the body but the thumbs serve as a fulcrum 
 and must not be allowed to move. Hold the posi- 
 tion as long as the breath can easily be retained ; 
 then gently relax the shoulders and slowly ex- 
 hale, keeping the chest raised. 
 
Respiration. 99 
 
 Place the bands a little higher at the sides and 
 repeat the exercise. Then higher still and repeat. 
 Lastly, take hold of each arm with its own hand 
 by placing the open hand directly in the armpit, 
 and repeat the exercise. 
 
 Take the movement at least twice in each posi- 
 tion. 
 
 This exercise strengthens all of the muscles of 
 the torso, especially the abdominal and the waist- 
 muscles. It is excellent for expanding the chest 
 and the lungs. "Developing the chest " too often 
 refers only to the enlargement of the external 
 muscles while little or no attention is paid to the 
 more important internal organs, the lungs. Some 
 broad-chested athletes are deficient in breathing 
 power and are as subject to lung affections as 
 are men who appear to be their inferiors, physic- 
 ally. Chest development, like all true growth, 
 should be primarily from within. The foregoing 
 exercise strengthens the lungs and the external 
 muscles at the same time. 
 
 Round shoulders can be overcome by this exer- 
 cise. The backward movement of the arms flattens 
 
100 Self-Eocpressioriland Health. 
 
 the shoulders ; by the elevation and the expansion 
 of the chest, the length of the waist is increased 
 in front and decreased in the back, if there has 
 been an inclination to stoop. Torso muscles, 
 made strong by being compelled to perform their 
 legitimate work, are the only natural shoulder- 
 braces. 
 
 EXERCISE XXI. 
 
 Hold some thought of symmetry. 
 
 Advance one foot and stand with the weight on 
 it. Inhale and, retaining the breath, rapidly 
 swing the arms forward, up and backward in 
 large circles, making these as nearly perfect and 
 parallel to each other as possible. Make from five 
 to ten rotations, then discontinue the movement 
 and exhale. 
 
 Repeat several times with each foot advanced 
 alternately . 
 
 Care should be taken not to bend the torso, nor 
 crane the neck in this exercise ; the chest should 
 be high and the head well poised. 
 
 This exercise strengthens the torso muscles, 
 
Respiration. 101 
 
 especially developing those directly under and in 
 front of the arms where ugly hollows often are. 
 
 EXERCISE XXII. 
 
 Hold some thought of vitality. 
 
 Rise on the balls of the feet, extend the arms at 
 the sides level with the shoulders, palms upward ; 
 firmly close the hands, inhale, and stretching the 
 arms to the greatest extent possible, vigorously 
 rotate arms from the shoulders backward in very 
 small circles. Increase inhalation during the ro- 
 tation. Exhale slowly, sink arms to sides and 
 come down on the whole of the feet. 
 
 Repeat until the entire body is in a glow. 
 
 Care should be taken to keep the body poised 
 in front, rather than back, of the vertical line ; 
 also, to keep the head well up, not allowing it to 
 incline downward or forward. Unless the arms 
 are kept level with the shoulders, much of the 
 beneficial effect of the exercise will be lost. 
 
 This exercise is an adaptation of the West Point 
 "shoulder-shaving" exercise. By it, the chest 
 
103 Self- Expression and Health. 
 
 and shoulder muscles are strengthened, and the 
 lungs are expanded. The shoulder-blades should 
 nearly touch, or shave, each other during the ro- 
 tation of the arms. 
 
 This is a good exercise for daily practice for 
 any who are hollow-chested, round-shouldered, or 
 whose lungs are weak. It stimulates the digestive 
 functions and strengthens the abdominal walls. 
 
 Many persons complain that breathing-exercises 
 cause dizziness ; this only shows the greater need 
 of the exercises. The strength of a chain is rated 
 by its weakest link, not by its strongest ; so with 
 the strength of the body. When the breath by its 
 effect upon the circulation causes dizziness, the 
 " weak link" that should be fortified is revealed. 
 
 Retention of the breath is an important part of 
 respiratory exercises, but in no case should the 
 breath be held quite as long as it is possible to 
 hold it, because the reaction from such extreme 
 exertion is physical fatigue that neutralizes the 
 benefits of the exercise. Always exhale while it can 
 be done slowly and the active position of the chest 
 can be maintained. This suggests reserved force ; 
 the explosive exhalation suggests exhausted force. 
 
X. 
 
 WALKING. 
 
 EXERCISES FOR PRACTICE. 
 
 To walk badly is sinful, for bad walking is injurious to 
 the physical organs. To walk badly is bad manners, for 
 every way of walking expresses something. Bad walking 
 expresses bad things and is therefore impolite, just as 
 slang and violent gestures are impolite. 
 
 — The Countryside. 
 
 T T OW we do walk, and how we should walk, 
 -*- -*■ are oftentimes the opposites of each other. 
 It is one thing to get from a certain place to some 
 other by means of the human locomotive appara- 
 tus ; it is quite another thing to walk miles with 
 an invigorating, elastic step and as a result to 
 feel vitally quickened rather than fatigued. 
 Walking should not be under the conscious direc- 
 tion of the brain ; it should be an automatic move- 
 ment. • Habit is the great economy of nature ; if 
 the brain were required to take cognizance and 
 control of all movements, it would break down 
 
104 Self-Eocpression and Health. 
 
 quickly. The brain is relieved in proportion as 
 the outlying ganglia do their rightful work. 
 
 Walking in the open air is generally regarded 
 as beneficial exercise; it undoubtedly is such, 
 when one knows how to walk. But when the 
 mind is conscious of an effort, when the body is 
 dragged wearily along, or when the nervous 
 system is made to pay the.penalty of vicious thuds 
 of the heels, it is questionable if the injurious 
 effects do not more than counterbalance the bene- 
 fits derived from the muscular activity and the 
 fresh air. 
 
 Many persons willingly spend time and money 
 in learning to dance who would ridicule the idea 
 of learning to walk with economy of force, and 
 grace of bearing. Yet dancing is only an inci- 
 dental, an occasional physical pleasure, while 
 walking is a daily physical necessity ; few dance, 
 everybody walks. Nor does dancing per se pro- 
 duce a dignified carriage or a natural walk ; many 
 dance gracefully who walk awkwardly. 
 
 One has said, ' ' The art of walking should be 
 taught to girls as carefully as the art of reading, 
 for one is the basis of physical, as the other is of 
 
Walking. 105 
 
 mental, education." Not only girls, but men and 
 women, should learn to walk well for the bene- 
 ficial reaction of the exercise on mind and body. 
 
 An easy standing-poise, strong waist and leg 
 muscles, and the habit of natural breathing, form 
 a good preparation for gaining a buoyant, grace- 
 ful walk that shall produce exhilaration of mind 
 and body. After these, freedom and unity of 
 movement must be developed. 
 
 exercise xxni. 
 
 Hold some thought of dignity. 
 
 Take a base a little wider than usual and stand 
 with the weight resting equally on both feet. 
 Rise on the balls of the feet, lifting the heels but 
 slightly, and pivot slowly to the right; as the 
 body turns to the right, transfer the weight en- 
 tirely to the right foot, which will be directly in 
 front of the left foot when a quarter of a circle 
 has been described. Prove that the body rests 
 only upon the advanced foot, by lifting the other 
 foot from the ground without swaying the body 
 forward. Hold the position steadily a moment, 
 
106 Self- Expression and Health. 
 
 then simultaneously transfer the weight and 
 pivot to the left, describing half a circle ; test as 
 before by lifting the foot that is back. Complete 
 the movement by pivoting to the first position. 
 
 Pivot as directed, then kneel without changing 
 the position of the feet ; rise with the weight en- 
 tirely over the forward foot. 
 
 Advance the foot a step, and take the pivoting 
 and kneeling exercises, the same as at the sides. 
 
 The body should not bend nor teeter during these 
 exercises. Kneeling strengthens the muscles of 
 the legs and the ankles, and disciplines them to 
 act independently of the rest of the body. In 
 picking up anything from the floor, these muscles 
 should do the work, the torso being entirely free 
 from action save as it may bend to either side, or 
 in front, to reach the object sought. If the bend- 
 ing is mainly from the waist, the muscles of the 
 back do the greater part of the work and the ab- 
 dominal viscera are compressed. 
 
 The pivoting exercises cultivate an easy action 
 in turning and in transferring the weight of the 
 body, as in changing the direction of the walk, or 
 
Walking. 107 
 
 in simply turning around when not walking— an 
 act that is repeated many times daily, usually 
 with waste of force and with awkward appear- 
 ance. In turning around, three or four steps are 
 often taken where only an easy pivoting move- 
 ment and a change in the position of one foot, 
 are necessary. The military ''About Face!" is 
 done by pivoting on the heels instead of on the 
 balls of the feet ; it is a manoeuvre of a body of 
 men where precision is the first requisite. But 
 people would look odd enough if, in a parlor or on 
 the street, they were to balance themselves on 
 their heels, and with noticeable effort swing 
 around into different positions ; whereas, if the 
 weight of the body is habitually kept over the 
 balls of the feet, it is the least conspicuous move- 
 ment possible to turn easily by pivoting in any 
 direction. A high chest and a good poise of the 
 head must always be maintained in this and all 
 other exercises for equilibrium or poise. 
 
 EXERCISE XXIV. 
 
 Hold some thought of equilibrium. 
 
108 Self -Expression and Health. 
 
 Advance one foot and stand with the weight on 
 it. From the thigh raise the upper part of the 
 free leg straight out in front, until it is at a right 
 angle to the trunk ; at the same time, bend the 
 fore leg back making an acute angle at the knee. 
 Hold this position steadily a moment and then 
 relax the fore leg, letting it fall like a dead 
 weight from the knee. Hold this position as be- 
 fore ; lift the heel of the foot that sustains the 
 weight, and for a moment stand steadily poised 
 on the ball of that foot ; after which, bring the 
 ball of the free foot lightly to the ground in 
 a forward step, at the same time transferring 
 the weight to it. 
 
 Lift the back leg as before and repeat the 
 movement. 
 
 The head should be naturally poised and the 
 eyes fixed on some point a little above their own 
 level ; if the head droops or is thrust forward, it 
 will cost an effort to preserve the balance. 
 
 This exercise is often done imperfectly, the up- 
 per leg being lifted only a trifle, or the heel of the 
 back foot not being raised until the ball of the 
 
Walking. 109 
 
 other foot is 611 the ground. The benefits from 
 the exercise are in proportion to the correctness 
 of its execution. 
 
 It is called the Greyhound Movement because of 
 the lightness and elasticity of step that it de- 
 velops; these qualities are due to the sweep of 
 motion from the hip- joint, and to the relaxed fore 
 leg's giving a light, caressing impact to the foot 
 as it touches the ground. The fore leg must not 
 be placed in the required position, but in each 
 step it must be wholly freed as is the fore leg of a 
 greyhound, and the motion in stepping must be 
 allowed to flow successively from the thigh to the 
 toes. 
 
 This exercise strengthens the leg muscles, aids 
 in preserving the equilibrium, and develops the 
 ability to energize and to relax a particular part 
 of the body at will. 
 
 While it is one of the best exercises for produ- 
 cing a free, light walk, it should be remembered 
 that it is a gymnastic and not a mode of walking. 
 Goethe says, ' ' A certain mechanical preparation 
 must precede every art." Walking is an art; 
 gymnastics are the mechanical preparation. Not 
 
110 Self -Expression and Health. 
 
 long since, I was seated beside a recently made 
 acquaintance at a carnival in one of our large 
 cities. The lady, not knowing my familiarity 
 with Delsarte Culture, turned to me and laugh- 
 ingly asked, ' ' Have you ever seen the Delsarte 
 walk?" I replied— and honestly— " No, I never 
 have." "Well, that tall young man promenad- 
 ing with beautiful Miss S has it." I looked 
 
 and saw a young man making himself unpleas- 
 antly conspicuous by walking a la greyhound 
 gymnastic. It is such absurdities as this that 
 bring ridicule upon that which in itself is good. 
 
 Set methods for special movements would rob 
 people of all spontaneity, all individuality ; would 
 make them mere automatons. There is no Del- 
 sarte walk, no Delsarte standing position, no Del- 
 sarte way to sit down, no Delsarte way of doing 
 anything. The only way we seek is Nature's 
 way. Man can no more make natural ways than 
 he can create Truth; he can create unnatural 
 ways and falsehood; at his best, he discovers 
 Nature's ways and lives Truth. 
 
 Movements that are required for natural ex- 
 pression are often exaggerated in a gymnastic 
 
Walking. Ill 
 
 in order that facility may be acquired. In the 
 greyhound gymnastic, the thigh is raised to a 
 right angle with the trunk in order to gain the 
 power to maintain an easy poise and a free hip- 
 action, while in walking it is raised only slightly, 
 the foot always being kept near the ground. 
 
 EXERCISE XXV. 
 
 Hold some thought of power through control. 
 
 Stand erect, weight on the right foot ; with the 
 motor power in the thigh, easily swing the left 
 leg backward letting only the tip of the toe touch 
 the ground. Slowly transfer the weight to 
 this leg and gradually yield the entire foot to 
 the ground . As the back foot is pressed to the 
 ground, raise the heel of the forward foot and 
 swing that leg back, thus making a continuous 
 backward walk. 
 
 A gentle, rhythmic motion characterizes this 
 exercise, there being no break between the suc- 
 cessive steps . The top of the head will describe 
 an undulatory line. When taken slowly this 
 
112 Self-Expression and Health. 
 
 walk produces a soothing effect and has often dis- 
 pelled headache— pain in the temples or the fore- 
 head. By reversing the usual order of locomo- 
 tion, going backward instead of forward, the 
 pressure on the cerebrum seems to be lessened, 
 and the entire nervous system is tranquilized. 
 
 Flexibility of the feet is also developed by this 
 exercise; sometimes, there is no more spring in 
 these members than there would be if each foot 
 had but one bone, instead of twenty-six bones. 
 The structure of the arch of the foot is indicative 
 of the elastic movement that the foot should 
 make in stepping. 
 
 If one walks gently backward across the room 
 several times and then, without interrupting the 
 motion, changes the direction and walks forward, 
 in the first few forward steps the rhythmical 
 motion induced by the backward walk will be 
 preserved. By continued practice a light, buoy- 
 ant step will become habitual. 
 
 EXERCISE XXVI. 
 
 Hold some thought of ease in motion. 
 
 Stand with the weight on the left leg ; from the 
 
Walking. 113 
 
 hip swing the right leg forward, relaxed fore leg, 
 and let the heel lightly touch the ground, the rest 
 of the foot being slightly raised. Then lift the 
 heel of the left (backward) foot, at the same time 
 transferring the weight of the body entirely to 
 the ball of the right foot. 
 
 Swing the left leg forward and continue the 
 exercise. 
 
 This is a simple but an important exercise, as it 
 is the movement that is made in each step when 
 one walks easily and economically. It will be 
 noticed that the heel touches the ground first, but 
 that the weight is transferred to the ball, not to 
 the heel, of the advanced foot. 
 
 The buoyancy and spring of movement which 
 should result from the practice of this exercise 
 and from Exercise XXV. cannot be secured 
 unless the body is habitually well poised ; there- 
 fore, to walk well, it is first essential to stand 
 well and to have strong, responsive waist and 
 abdominal muscles. 
 
 In practicing walking exercises, care should be 
 taken not to brace with the arms; let them hang 
 
114 Self- Expression and Health. 
 
 free from the shoulders. Unless restrained, they 
 will gently oscillate in opposition to the move- 
 ment of the legs. 
 
 Some may object to this motion of the arms 
 and declare that the woman who swings her arms 
 appears masculine — " strong-minded; " they may 
 say that it is more " ladylike " to keep the arms 
 pinioned to the sides. Society is full of conven- 
 tional constraint, of affectations in physical ex- 
 pression; we need to free ourselves from such 
 bondage if we would be genuine and self-respect- 
 ing. Think of being bound to a conventional 
 form of holding the arms! A conventionalized 
 woman, compared with her emancipated, phys- 
 ically free sister, is as uninteresting and expres- 
 sionless as is a conventionalized flower in a dado 
 design, compared with the natural flower grow- 
 ing in graceful freedom. 
 
 If a woman stands as many men do, with the 
 center of gravity over the heels, and the shoulders 
 too far back, her arms may take as broad a swing 
 as a man's do, and she may be accused of seeming 
 too important ; but if her body be poised well, the 
 movement of her arms will not be conspicuous 
 
Walking. 115 
 
 and the whole expression will be one of ease and 
 refinement. That body is the most harmonious 
 in which the movements of the different members 
 are the least noticeable. 
 
 After mastering the " mechanical preparation," 
 one should not think of the body at all in walking. 
 Rather think of abounding life, of the joy of liv- 
 ing. If such thoughts be held in the mind, the 
 body will take on similar expressions. 
 
XL 
 
 SITTING: RISING. 
 
 EXERCISES FOR PRACTICE. 
 
 In beauty, that of decent and gracious motion is more 
 than that of favor. 
 
 —Lord Bacon. 
 
 ACK of physical education is nowhere more 
 -^ conspicuously apparent than in the way 
 many people sit. Because of this deficiency in 
 their early training*, many have no idea of any 
 way of sitting properly other than to sit bolt up- 
 right, with the trunk muscles as tense as if they 
 were designed to serve as a straight- jacket. As 
 this position is merely " proper," and not com- 
 fortable, few women maintain it save " on occa- 
 sions " when they are not supposed to be comfort- 
 able ; at other times, many let the shoulders fall 
 forward and the chest become depressed, quieting 
 their sense of propriety by saying, ' ' Oh, I know 
 it is not the right way to sit, but it is so com- 
 fortable." So comfortable! In reality, it is a 
 
Sitting: Rising. 117 
 
 fatiguing, unhealthful, unprepossessing position. 
 It seems comfortable because of habit, because 
 the back and the waist muscles by long indulgence 
 have become indolent, and like petted children 
 make themselves painfully disagreeable when oc- 
 casionally required to obey. The comfort of these 
 external muscle-servants should be held of no 
 moment compared with the comfort and conven- 
 ience of the delicate internal servants, upon the 
 discharge of whose duties health depends. In 
 this so called "comfortable" position, the interior 
 organs are crowded and pinched beyond the pos- 
 sibility of good work. 
 
 Let us learn the true and the beautiful in phys- 
 ical habits as well as in morals, that the vicious 
 may have no attraction for us. 
 
 It may be asked, ' ' How are we to sew, or to 
 write at a desk, if we are never to bend over?" 
 One may bend over as much as one likes, if 
 Nature's bending-places — the joints — are regarded ; 
 bend from the hips instead of breaking at the 
 waist line. 
 
 When the backbone retains its double curve, 
 the chest will be high and all of the internal 
 
118 Self -Expression and Health. 
 
 organs will have perfect freedom. This position 
 should always be maintained when sitting without 
 a back support, as on a piano stool. There are 
 persons who habitually hold this upright position 
 with ease, but generally people who "never lean 
 back " are of the tense, angular order, and, sooner 
 or later, they must suffer the consequence of 
 their severe rigidity. 
 
 Centuries ago the old Latin philosopher said, 
 ' ' Straining breaks the bow, relaxation relieves 
 the mind."' That the backbone may not lose its 
 flexibility, and that the mind and the muscles may 
 be rested, the backbone should be " unstrung," or 
 relaxed, whenever a support allows. 
 
 EXERCISE XXVII. 
 
 Hold some thought of flexibility. 
 
 Sitting erect, lift and drop the shoulders to free 
 the torso muscles from tension. Place one hand 
 upon the chest and one at the small of the back ; 
 slowly sway backward until the body rests against 
 the back of the chair, then sway forward to the 
 original position. 
 
Sitting: Rising. 119 
 
 If this exercise be correctly taken, as the body 
 sways backward there will be a slight outward 
 curve at the small of the back; the chest will 
 lower a little — become passive in expression — but 
 will not approach a depressed state. When the 
 chest is depressed, the shoulders fall forward ; but 
 in this movement they retain their normal posi- 
 tion, and are the first to rest against the sup- 
 port. 
 
 If the torso be held in a tense manner, as the. 
 body sways backward the small of the back will 
 curve still farther away from the back support ; 
 this is a fatiguing, an unnatural attitude. 
 
 In the latter part of the movement, as the body 
 sways forward, the chest — not the head — will 
 lead; the back will curve inward as the chest 
 rises. The head always naturally moves in oppo- 
 sition to the torso. 
 
 This simple exercise should be practiced much ; 
 it is important, as it teaches how to sit in a manner 
 at once healthful, graceful and restful — restful to 
 one's self and, by its influence, to others. 
 
 The hands should not be held conspicuously 
 upon the abdomen. Do not hold them at all; if 
 
120 Self -Expression and Health, 
 
 they are free from tension they will take care of 
 themselves. 
 
 EXERCISE XXVIII. 
 
 Hold some thought of harmony. 
 
 Sitting with the body resting against the back 
 of the chair, inhale and sway slowly forward, 
 bending only at the hips, until the torso is well 
 over the lap; in the degree that the torso in- 
 clines forward, the head inclines backward. Ex- 
 hale slowly, as the torso rises and the head 
 adjusts itself in harmony with the general move 
 ment; when the torso reaches an upright posi- 
 tion, do not stop the movement but continue 
 swaying backward until the body is in its original 
 position. The arms should hang loosely at the 
 sides throughout the exercise. 
 
 Repeat at least six times without interrupting 
 the flow of motion. 
 
 Take a similar movement, diagonally forward 
 to the right and to the left ; also, one directly at 
 each side. 
 
 There are many benefits to be derived from this 
 
Sitting: Rising. 121 
 
 exercise. It develops the chest, strengthens the 
 waist and back muscles and educates them to 
 precision of movement; by the first part of the 
 exercise, the muscles under the chin are strength- 
 ened, which tends to prevent an accumulation of 
 adipose tissue that would result in a double-chin. 
 When several repetitions of the exercise are 
 made in slow rhythm, a soothing effect is pro- 
 duced. It is an exercise that should be practiced 
 daily by all. 
 
 Any exercise that moves contiguous or corre- 
 sponding members in opposition, if taken rhyth- 
 mically, has a direct influence on the nervous 
 system. Physical strength, beauty, equilibrium, 
 and all high sentiments, are expressed in those 
 lines that have been well termed ' ' the divine lines 
 of opposition." 
 
 When leaning against a back-support, the lower 
 part of the spine should be well back in the chair ; 
 when it is not so, the chest is depressed, the 
 shoulders are stooped, the back muscles are 
 weakened and sometimes the terminal bone 
 (coccyx) is injured. This habit of sitting is com- 
 mon among children in school; becoming tired 
 
123 Self-Expression and Health. 
 
 from the inactivity of the muscles, they seek 
 relief in this semi-reclining position. Pupils 
 should frequently be rested and strengthened by 
 exercises in breathing, relaxing and energiz- 
 ing. 
 
 Parents and educators need to realize that the 
 bodies as well as the brains of children should re- 
 ceive attention ; that it is more essential that a 
 child should know how to strengthen and rightly 
 use his body, than that he should "pass" in 
 technical physiology ! To know how to walk well 
 is more important than to know the construction 
 of the foot. A gymnastic is better than a theory. 
 Physical sins are not eradicated by wordy argu- 
 ments, but hollow chests and crooked spines 
 respond to a good gymnastic. 
 
 In no ordinary physical act is more force 
 wasted or more awkwardness seen, than in 
 changing from a sitting to a standing position. 
 The movement usually begins with a jerk- 
 jerks are always weak and wasteful— that brings 
 the body too far forward, and then it is pushed 
 up by straining the back muscles ; whereas, those 
 
Sitting: Rising. 123 
 
 muscles should be exempt from any direct par- 
 ticipation in the movement. 
 
 We underuse and overuse certain muscles, 
 because we do not know their proper functions 
 and do not respect their individuality. We must 
 learn to use one part of the body, or one set of mus- 
 cles, independently of the rest and to let those not 
 necessary to the movement be passive while the 
 others act. The waist muscles are underused when 
 they do not perform their rightful office of sus- 
 taining the torso ; they are overused when they 
 have any share in raising the body. 
 
 In rising, the torso should sway forward— not 
 necessarily slowly— until the center of gravity is 
 brought sufficiently forward; then the body 
 should be raised to an upright position by the 
 strength of the legs. In the act of sitting, one 
 should yield first at the ankles, then at the knees 
 and hips, successively, carrying the torso back- 
 ward as the hip- joints act. 
 
XII. 
 CORPULENCY. 
 
 LESSON TALK. 
 
 A beautiful form is better than a beautiful face. 
 
 —Emerson. 
 
 CORPULENCY is defined by Webster as " an 
 ^-^ excessive quantity of flesh, in proportion 
 to the frame of the body." The word is com- 
 monly understood, however, to mean an excessive 
 deposit of adipose tissue in the abdominal region ; 
 in this latter sense it is herein used. 
 
 Somewhat of the encumbering adipose tissue 
 present in corpulency is imbedded around the tor- 
 tuous intestines, but the greater quantity usually 
 forms a superficial deposit ; autopsies frequently 
 reveal layers of fatty substance several inches in 
 thickness, attached to the walls of the abdomen. 
 
 What causes this abnormal condition and how 
 can it be prevented ? Inactivity of the abdominal 
 muscles is the primary cause. Whenever there is 
 
Corpulency. 125 
 
 a tendency to undue stoutness, the little cells of 
 fatty substance most easily ingratiate thems< 
 between the fibres of weak, flaccid muscles. 
 Through disuse, the abdominal muscles become 
 ready receptacles of degenerating fatty tissue. 
 No other part of the body is so sedulously guarded 
 against strengthening exercise as is the abdomi- 
 nal region, and no other malformation is so com- 
 mon as corpulency. Fearing injury to the deli- 
 cate organs in the pelvic and abdominal cavities, 
 some women mistakenly think that all movements 
 that affect this region are dangerous; we hear 
 young girls cautioned about "reaching upward." 
 After maternity, women are inclined to favor this 
 part of the body by half stooping when standing 
 or sitting, thus causing the evils they are seeking 
 to avoid. This unwise favoring of the abdominal 
 muscles is prejudicial alike to health and to 
 beauty of figure. To stoop is to age rapidly. 
 Adipose weaves fetters around human energies. 
 Maternity is a natural function and no physical 
 deterioration, either in appearance or in condi- 
 tion, should result from it. That such deteriora- 
 tion is not a necessity has often been proven ; a 
 
126 Self- Expression and Health. 
 
 notable illustration of this fact is the much 
 admired and graceful English artist, Mrs. 
 Kendal, who is the proud mother of ten children. 
 
 A careless carriage, in which the torso is held 
 upright mainly by the framework of the body, 
 invites corpulency and is the first cause of many 
 woeful weaknesses ; the abdominal muscles being 
 deprived of exercise, become flabby and weak. 
 Such habitual relaxation of these contractile 
 tissues should not be confounded with the volun- 
 tary relaxation for rest, elsewhere mentioned; 
 the one is the relaxation of weakness denoting 
 lack of control; the other, the relaxation of 
 strength denoting control. 
 
 A sure preventive of, and one of the most efficient 
 remedies for, corpulency is such exercise as calls 
 the abdominal muscles into special activity. As the 
 muscles are strengthened by exercise, the fatty 
 tissue is burned off. To use a homely illustration : 
 fowls are confined in limited quarters to fatten 
 them ; as the muscles become weak from inactivity, 
 adipose accumulates. If the fowls are allowed to 
 roam about, to exercise, they run the fat off and 
 their muscles become firm and strong, or ' ' tough. " 
 
Corpulency. 127 
 
 Corpulency can be most effectively combated 
 not, as might at first be supposed, by exercise of 
 the legs as in walking, running and kneeling, but 
 by movements of the arms and the shoulders, 
 which draw the abdominal muscles upward ; also, 
 by the direct exercise of these muscles in certain 
 breathing and torso-bending movements. 
 
 The fact that persons are not corpulent who 
 follow occupations that require the arms to be 
 raised much— as painters, paperers, plasterers— is 
 evidence of the strength that such upward arm 
 movements give to the abdominal muscles. It 
 has been observed that washerwomen, a class 
 who use their arms much, are often corpulent 
 and otherwise shapeless. Washerwomen do have 
 much arm exercise but not in reaching upward. 
 
 Too much emphasis cannot be laid upon the fact 
 that indiscriminate exercise is not sufficient to keep 
 our bodies symmetrical, healthy, or harmonious 
 in movement. In truth, housework and manual 
 labor in general, as well as brain work, increase 
 rather than diminish the necessity for systematic, 
 nerve-soothing exercise. The restricted mechan- 
 ical movements that are made day after day in any 
 
128 Self- Expression and Health. 
 
 ordinary labor or occupation, make the body either 
 dull and heavy, or nervous and angular, in move- 
 ment. Labor necessitating mechanical motions 
 forms a large portion of the occupations of mankind, 
 but the deteriorating effects of such work can be 
 counteracted by the freeing, and the rhythmical 
 movements of Health and Self -Expression culture. 
 
 Women are not responsible for their features, 
 but they are, in a large degree, responsible for 
 their figures. All cannot, of course, have the 
 height or the size they most admire, but neither 
 of these constitutes a good figure. Proportion, 
 not height nor size, is the chief characteristic of a 
 beautiful figure, and nearly everyone can have a 
 well-proportioned body by paying the price for it ; 
 namely, exercise. 
 
 When we grow to an appreciation of the beau- 
 tiful lines of the normal human figure, we shall 
 earnestly seek to exemplify ' ' the good, the true, 
 the beautiful" in our bodies; then, full, well- 
 developed chests, delicately poised heads, firm, 
 young muscles will be the rule, and protruding, 
 heavy abdomens will be the exception. 
 
J 
 
 XIII. 
 EVADING OLD AGE. 
 
 LESSON TALK. 
 
 It is possible to be seventy years young instead of forty 
 years old. 
 
 —Oliver Wetirldl Holmes. 
 
 \\ THAT is old age? Not the lines of expres- 
 * * sion on the face which are the carvings of 
 thought and emotion; not the soft, white hair 
 that is like a halo of purity about the face. 
 It is rather, as relates to the body, loss of elastic- 
 ity, or vigor, of the power to do certain physical 
 acts that were once as spontaneous as play. 
 
 Can a person avoid growing old? To a great 
 extent, yes. Of course, a person cannot always 
 remain only twenty years old or avoid being sixty 
 years old ultimately, but he can prevent the 
 marked difference in the physical condition be- 
 tween those two ages. The years will roll cease- 
 lessly by, unheeding individuals, but each individ- 
 
130 Self- Expression and Health. 
 
 ual has the power to determine in a large degree 
 what the effect of those years shall be on him- 
 self. Experience furnishes many proofs in point : 
 a noted danseuse of seventy- five had all the light- 
 ness and flexibility of a young girl ; a tight-rope 
 walker was expert at eighty; a dancing master 
 was lithe and graceful at seventy-eight. Such 
 illustrations of youth retained by exercise suggest 
 approximate possibilities for all. Years should 
 bring a ripening, enriching influence to the mind, 
 but not infirmity to the body. That they often 
 fail to bring the former and do result in the latter, 
 is due to pernicious habits, mental and physical. 
 It is generally recognized that ' ' old age " is a 
 relative term. There is no point in years when a 
 vigorous, young-feeling and young-acting person 
 must be called old ; while others are old long be- 
 fore they reach fifty years. "Asa man thinketh 
 in his heart so is he," is true regarding the phys- 
 ical, as well as the spiritual, man. We expect old 
 age and we are not disappointed ; we believe that 
 the years must bring decrepitude and they do; 
 moreover, we hasten the condition that we expect 
 by allowing bad physical habits to enchain us. 
 
Evading Obi Age. 131 
 
 How often a woman of forty has the form and 
 the physical expression of a decrepit woman of 
 eighty. Such are in reproachful contrast with 
 some dear great great-grandmothers who are " as 
 straight as an arrow " — really young in heart and 
 body. Old young bodies are not according to 
 Nature's order ; indeed, the contrary condition is 
 promised: -'And the child "—not the infirm, old 
 man— " shall die an hundred years old." Longev- 
 ity in itself is not always " a consummation de- 
 voutly to be wished." 
 
 How can we keep our bodies young •? As Ban- 
 croft did, as Gladstone has— by systematic exer- 
 cise. 
 
 People frequently say, ' 1 1 believe in physical 
 culture ; I would join a class but I am too old, my 
 muscles are too stiff." Physical education should 
 not be limited to the period of youth; indeed, 
 those who begin to feel the weight of years, or 
 rather, the crippling effect of bad physical habits, 
 need the help that can be derived from rational 
 physical culture even more than the young do. 
 
 By regaining lost flexibility and strength, and 
 learning to economically use his nerve-force, it is 
 
1B2 Self- Expression and Health. 
 
 possible for many a middle-aged person to make 
 "his last years his best years," physically. One 
 cannot be too old to exercise. So long as we 
 abide in our bodies, we should strengthen them 
 by daily exercise as much as by daily food. 
 
 Regarding stiff muscles— but why regard the- 
 oretically what do not exist in reality ? Muscles 
 are never stiff unless the flesh be swollen or 
 frozen. Muscles that are called stiff are either 
 tense or weak : if tense, the remedy is exercise 
 that will produce muscular passivity; if weak, 
 the remedy is exercise that will produce strength. 
 Let a person be compelled to maintain a recumbent 
 position for weeks and, although there be noth- 
 ing the matter with the leg muscles, he will find 
 on attempting to walk that by Misuse these natu- 
 rally strong, obedient muscles have become as 
 weak and ungovernable as a baby's ; but they are 
 not stiff. 
 
 Muscles that are not duly exercised lose their 
 shape, firmness and strength. Nowhere else does 
 this muscular degeneracy so rapidly ' ■ steal away 
 our youth " as in the waist muscles. A woman is 
 twenty years older or younger, in looks and feel- 
 
Evading Old Age. 133 
 
 iligs, according to the condition and the use of 
 these muscles. 
 
 Joints may become stiffened and " run hard/ 1 
 as do the bearings of a machine that has long 
 been unused. Oil and exercise are the remedies 
 for the body as for the machine. To provide 
 the exercise is each person's responsibility ; that 
 being done, Nature will prepare and apply the 
 synovial lubricating fluid. 
 
 Dr. William G. Hammond says, ''If it were 
 possible so to adjust the repair to the waste of 
 the body that neither would be in excess, there is 
 no physiological reason why life, if protected 
 against accident, should not continue indefi- 
 nitely." With many, waste begins to exceed 
 repair as soon as childhood's irresponsible period is 
 passed. The main cause of this loss of balance is 
 tension. [See chapters on "Relaxation, Recep- 
 tivity, Recuperation," "Insomnia" and "How to 
 Rest."] 
 
 It is a noticeable fact that women who lead 
 broad lives, who are actively engaged in public 
 work— literary, social, church and reform move- 
 ments — remain young longer than do those 
 
134 Self -Expression and Health. 
 
 whose lives are ; ' narrowed in a narrow sphere. " 
 This is not because of the difference in the kind of 
 work, but because of the difference in the thoughts 
 back of the work. 
 
 When the thoughts are not somewhat occupied 
 with general interests, one is liable to become too 
 much absorbed in self. Such absorption leads to 
 selfishness ; selfishness causes tension, limits the 
 sympathies, prejudices the mind, and ages the body . 
 Who ever associated anything but age with the 
 thought of a recluse, or a hermit. The fountain 
 of rejuvenescence is fed by human sympathies. 
 
 Whatever their vocation, women should realize 
 that the boundless sphere of helpful, beautiful and 
 beautifying thought belongs to all ; we have but 
 to take possession of our own. Let us expel 
 thoughts of infirmity, of time ; let us guard 
 against the bodily manifestations of age. Let us 
 hold ever the thought of Eternal Life, realizing 
 that Now is a part of Eternity and that the spirit 
 is ever young. 
 
XIV. 
 
 THE SECRET OF SYMMETRY AND 
 YOUTHFULNESS. 
 
 EXERCISES FOR PRACTICE. 
 
 All means that conduce to health can neither be too 
 
 painful nor too dear to me. 
 
 —Montaigne. 
 
 Everything depends upon exercising the trunk, which 
 gives poise and motion, and whenever you can substitute 
 a more deliberate motion or rhythm of work and speech, 
 you are substituting a healthy for a morbid nervous 
 
 diathesis. 
 
 —Dr. G. Stanley Hall. 
 
 / T^HE exercises of Self -Expression and Health 
 -*■ culture help to keep the body young and 
 symmetrical. 
 
 They remove tension; tension causes decrepi- 
 tude by increasing the waste, and obstructing the 
 repair, of the body. 
 
 They produce and preserve flexibility ; flexi- 
 bility is a distinguishing characteristic of youth. 
 
 They establish a correct poise of the body, 
 
136 Self- Expression and Health. 
 
 without which the figure cannot maintain its 
 true proportion ; lacking that poise, even a child's 
 body may take on an appearance of old age or 
 of deformity. 
 
 They forestall corpulency and decrepitude by 
 fortifying those parts of the body that are their 
 favorite points of attack ; namely, the waist and 
 abdominal regions. Upon the firmness, the vigor 
 and the suppleness of these zones, depend youth- 
 fulness and bodily symmetry. 
 
 While there are certain exercises that particu- 
 larly ward off those undesirable conditions, cor- 
 pulency and decrepitude, it is essential that the 
 general exercises for the use, the control and 
 the development of the body, should first be 
 mastered. One cannot learn to walk well be- 
 fore he learns to stand well; in like manner, 
 the benefits to be derived from special exercises 
 depend upon the previous preparation therefor. 
 
 EXERCISE XXIX. 
 
 Hold some thought of controlled force. 
 Standing upon the right leg, swing the left 
 leg backward, letting the toe touch the ground as 
 
Symmetry and Youthfulness. 137 
 
 in a backward step. Transfer the weight to the 
 left leg, and lift the forward foot from the 
 ground. (1) Keeping the whole of the left foot 
 upon the ground, raise and lower the body rap- 
 idly several times by bending and straightening 
 the left leg. (2) Repeat the movement, rest- 
 ing only the ball of the back foot on the ground. 
 
 This exercise develops strength and control in 
 the muscles of the legs which should be used in 
 the acts of rising and sitting. 
 
 In going upstairs, the same principle should 
 be observed as in rising from a chair. A woman 
 should not extravagantly bend over to pick up 
 the dress and with the body in that bent position, 
 push it upstairs, reaching the top exhausted and 
 out of breath. Instead, she should lift the dress 
 with an independent movement of the arms, hold 
 the body erect, the chest being expanded as in 
 Exercise XVIII. , and let the legs do the work 
 of carrying the body up the stairs. 
 
 Some women dread to mount a flight of stairs, 
 believing that they suffer positive injury from 
 so doing. In most instances, the injury results 
 from the way in which the act is performed. 
 
138 Self -Expression and Health. 
 
 Eminent physicians prescribe stair-mounting 
 for heart troubles. Avoiding any extra phys- 
 ical exertion is inadequate protection for a heart 
 whose action is weak. No person can be insured 
 against the sudden excitement of grief, joy, or 
 surprise, which would cause the blood to rush to 
 the heart with increased force. If the heart has 
 gradually been strengthened by daily physical ex- 
 ercise that makes it do a little more pumping 
 than is required for the ordinary acts of life, it is 
 then prepared for emergencies. 
 
 Much less energy is expended in ascending 
 stairs with a light, springing step, letting only 
 the balls of the feet touch the stairs, than when 
 the step is heavy and a momentary rest is made 
 upon each stair. It is with the human body as 
 with other objects: when it is at rest, a certain 
 amount of force must be exerted to overcome its 
 inertia, but once this is overcome, the momentum 
 created tends to continue the movement. There 
 should be but one impetus in bringing the torso 
 forward, in rising and walking ; to make two or 
 three separate movements here is to waste force 
 and to lose beauty of expression. 
 
Symmetry and Youthfulness. 139 
 
 EXERCISE XXX. 
 
 1 [old some thought of expansion. 
 
 Stand erect with the weight on both feet, the 
 arms hanging relaxed. From the shoulder 
 rotate the arms inward moving them forward 
 until the backs of the hands nearly touch, then 
 raise the upper arms until the forearms and the 
 hands hang pendent in front of the chest. At 
 this point, slowly but simultaneously rise on the 
 balls of the feet, take a deep inspiration and 
 raise the arms high over the head, letting the 
 tips of the relaxed * fingers of the two hands 
 lightly touch one another. With a flexible 
 wrist movement daintily raise the hands, then 
 with energy rotate the arms outward moving 
 them downward ; when they are directly in line 
 with the shoulders, palms backward, vigorously 
 press backward with the hands, keeping the chest 
 up and the head well poised. Hold this energized 
 position a moment, then quietly exhale and, at 
 the same time, come down upon the whole of the 
 feet, letting the arms sink to the sides. Without 
 interrupting the movement of the arms, repeat 
 the exercise ten or twenty times. 
 
140 Self -Expression and Health. 
 
 If only one gymnastic exercise were to be prac- 
 ticed daily, this all-around one would be advisable 
 in most cases. By it, the whole body is invigorated, 
 the abdominal muscles are made firm without pos- 
 sible injury, the lungs expanded, the chest muscle 
 developed, the shoulder-blades flattened, the arms 
 rounded, and the back, waist and leg muscles 
 strengthened. While respiration and circulation 
 are stimulated, the nervous system is tranquilized. 
 
 This exercise is one continuous movement, but 
 it includes relaxation, energization and guidance 
 of the nerve-force ; it is because of this variety 
 that it can be repeated many times without 
 fatigue. The effect is elevation, physical, mental 
 and spiritual. The chest is raised, the emotive 
 zone is expanded, the abdominal zone is held up, 
 the knee-joints are straight and the body is poised 
 lightly on the balls of the feet, while the arms by 
 their action tend further to uplift and to expand 
 the body physically ; there will be a correspond- 
 ing spiritual and mental inspiration. As we 
 yield to gravitation and let the head, the chest, 
 the abdomen, the knees, sink, we become heavy 
 in movement and despondent in expression. 
 
Symmetry and Youth fulness. 141 
 
 EXERCISE XXXI. 
 
 Hold some thought of vigor. 
 
 Advance one foot as in a long step and stand 
 with the weight on it. Extending the arms par- 
 allel to each other in front until they are in line 
 with the shoulders, energize them and close the 
 hands as if each were firmly grasping a rope. 
 Keeping the eyes steadily fixed on some point 
 about two feet above their level, inhale, and 
 slowly but with great energy pull the extended 
 arms down and well backward ; at the same time, 
 bend the torso forward but do not transfer the 
 weight of the body. The head bends backward 
 in opposition to the torso. Hold the energized 
 position thus secured for a moment, then with- 
 draw all unnecessary nerve-force . from the 
 muscles and exhale as the body rhythmically 
 returns to its original position. 
 
 Repeat several times in succession. 
 
 It is helpful in this exercise to imagine that by, 
 means of two ropes, one is pulling some heavy 
 weight that must be moved with care and not 
 jostled. Put all the force possible in the arms, 
 
142 Self- Expression and Health. 
 
 and brace firmly with the forward foot, but do 
 not strain with the back. This educates the arms 
 and the legs in lifting and so relieves the over- 
 worked back. The back often ages under burdens 
 not its own. 
 
 This exercise is also admirable for strengthen- 
 ing the lungs and developing the chest. Drawing 
 the arms vigorously backward as the torso bends 
 forward and the head moves in the opposite 
 direction, exercises all of the chest muscles, and 
 will fill out the hollows in the neck, if much 
 practiced. 
 
 EXERCISE XXXII. 
 
 Hold some thought of buoyancy. 
 
 Fold the forearms firmly across each other back 
 of the head, keeping the chest well up and pois- 
 ing the head slightly backward. Raise the heels 
 as high as possible, and with a free swing from 
 the thigh, walk lightly and rapidly on the balls of 
 the feet. 
 
 Unless a good poise is maintained there will be 
 an unpleasant strain on the muscles of the back ; 
 
Symmetry and Youthfulness. 143 
 
 but if the torso is kept well forward, the back 
 muscles will not be fatigued. 
 
 The arms should be held in position, not allowed 
 to weigh against the head or to push it forward ; 
 the amount of exercise given to the abdominal 
 muscles will be in proportion to the energy used 
 in raising the shoulders and the arms. Dr. John 
 Harvey Kellogg says, " Properly graduated exer- 
 cise, with such an adjustment of the clothing as 
 will afford opportunity for free and unrestricted 
 movements of every group of muscles in the 
 body, is a most important therapeutic means in 
 the management of a large class of pelvic dis- 
 orders." Exercises that stretch the abdominal 
 muscles upward counteract, in a measure, the 
 evil effects of heavy skirts and of a careless poise. 
 If the figure is normal, a few minutes' daily prac- 
 tice will suffice as the " ounce of prevention/' but 
 if there are abnormal conditions to be overcome, 
 it is necessary to take the " pound of cure." 
 
 EXERCISE XXXIII. 
 
 Hold some thought of animation. 
 
 Stand erect, with the weight upon the left foot. 
 
144 Self- Expression and Health. 
 
 To four slow counts, simultaneously raise the 
 right arm diagonally forward shoulder high, and 
 advance the right foot as far as possible without 
 moving the body. On the next four counts 
 slowly inhale, transfer the weight to the forward 
 foot, raise the right arm to a vertical position; 
 lift the relaxed hands until the palm of the right 
 one faces the ceiling and the palm of the left one 
 faces the ground. Energize all the limbs and 
 vigorously push with them ; the left foot will be 
 lifted from the ground by the upward push of the 
 right hand. Hold this animated position steadily 
 as long as the breath can easily be retained, then 
 exhale and take a momentary rest by relaxing 
 the hands and letting the toe of the back foot 
 touch the ground ; after which, inhale, energize, 
 push, and hold the position as before. Exhale, 
 relax the hands and let the toe of the back foot 
 touch the ground; on four counts transfer the 
 weight to the back foot and bring the right arm 
 down to a level with the shoulder. On the next 
 four counts, the arm and leg are brought back to 
 their original positions. 
 
Symmetry and Youthfuhiess. 145 
 
 EXERCISE XXXIV. 
 
 This exercise is identical with the preceding 
 one, except that the arm and the leg are moved 
 directly out at the side in line with the strong leg. 
 
 EXERCISE XXXV. 
 
 This exercise is similar to Exercise XXXIII. , the 
 variation consisting in the different direction 
 taken by the corresponding arm and leg. In 
 Exercise XXXIII. these two members move in the 
 same direction, whereas, in this exercise, as the 
 right arm is advanced in front, the right leg is 
 swung back ; the weight is transferred to the back 
 leg and the arm is brought vertically up as before. 
 In pushing, the forward foot is raised from the 
 ground. 
 
 These poising exercises strengthen and invigor- 
 ate the entire body ; they are especially effectual 
 in straightening figures that are somewhat stoop- 
 ed, and in overcoming corpulency by making the 
 waist and abdominal muscles firm. Whenever a 
 muscle is strengthened, it is guarded against 
 
146 Self- Expression and Health. 
 
 superfluous adipose tissue. The side poise particu- 
 larly affects the muscles over the hips. 
 
 It is essential in these poising exercises, that the 
 arm and the leg move in perfect rhythm, begin- 
 ning their movements as with one impulse and 
 ending them together. This gives control over 
 the members and healthfully affects the nerve- 
 centers. Dr. G. Stanley Hall says, "There is one 
 subject (rhythm) that is fundamental and yet is 
 often ignored. ... I do not believe it is easy to 
 overestimate the importance of it. There is a 
 profound and close relationship between our 
 muscle habits in that respect and thinking." 
 
 EXERCISE XXXVI. ' 
 
 Hold some thought of rhythm. 
 
 Standing in normal poise, inhale and raise the 
 arms laterally to the level of the shoulders with 
 the hands extended, palms upward. Keeping the 
 arms and hands in this position, slowly bend the 
 torso to the right side. After holding the position 
 a moment, raise the torso to its normal poise, then 
 let the arms sink to the sides as the breath is 
 gently exhaled. 
 
Symmetry and Yoxdhfulness. 147 
 
 Inhale and raise the arms as before ; twist the 
 torso to the right and bend backward in a direct 
 line with the right arm. After holding the posi- 
 tion for a moment, raise the torso, untwist it, and 
 then let the arms sink to the sides as the breath is 
 exhaled. 
 
 These bending and twisting exercises develop 
 control and flexibility; they give a rounded con- 
 tour to the waist, strengthen the back and 
 abdominal muscles and prevent an undue accumu- 
 lation of adipose tissue over the hips. They are, 
 however, quite severe and should not be taken 
 until the torso muscles have been prepared some- 
 what by the practice of easier movements. The 
 strength and the condition of the individual should 
 always determine the amount and the kind of 
 exercise to be taken. Although women deterio- 
 rate physically more from lack of exercise than 
 from any other cause, save tension, it is better for 
 those who are commencing to discipline their 
 bodies -to underdo than to overdo in exercising. All 
 growth is gradual. 
 
148 Self -Expression and Health. 
 
 EXERCISE XXXVII. 
 
 Hold some thought of suppleness. 
 
 Take a wider base than is habitual and put the 
 weight entirely on the left leg ; raise the left arm 
 until it is directly vertical and close to the side of 
 the head, the palm being turned inward. Inhale 
 and stretch vigorously upward on the left side, the 
 whole of the left foot remaining on the floor. The 
 right side is free and acts as a balancing weight. 
 Exhale and slightly relax muscles of left side and 
 limbs ; then inhale and repeat the stretch. Keep- 
 ing the weight on left foot, exhale and relax 
 toward the right side successively, the fingers of the 
 uplifted member, the hand, forearm, arm, then 
 the head, shoulders and bodj^. The right arm 
 and leg remain free. Slowly energize the torso, 
 shoulders, arm, forearm, hand, fingers, and again 
 vigorously stretch upward. Gently relax, let left 
 arm sink and, at the same time, transfer weight 
 to the right foot. 
 
 Repeat exercise on right side. 
 
 This exercise is one of the best to keep the 
 muscles young and elastic in action, and to keep 
 
Symmetry and Youthfulness. 149 
 
 the waist and hip muscles firm and strong, thus 
 preventing the accumulation of adipose tissue; it 
 also stimulates all the digestive functions. 
 
 The daily practice of this exercise is especially 
 recommended to stout people and to those who 
 are inert and heavy in movement. Anyone who 
 has pelvic trouble should be cautious in taking 
 this, or any other movement where the torso is 
 bent sideways or backward. 
 
 EXERCISE XXXVIII. 
 
 Hold some thought of precision. 
 
 Sit erect, the arms and the legs being relaxed 
 and the head well poised. Keeping the head on 
 a horizontal plane, slowly turn it until it is 
 directly over the right shoulder; then bend it 
 backward in a diagonal line, until the face is 
 turned directly toward the ceiling, and then 
 forcibly rotate, or screw, the head around to the 
 other shoulder. Slowly lift the head (the face 
 will be over the left shoulder) and turn it 
 forward and to the right shoulder again. 
 
 Repeat several times, each time turning the 
 head more slowly. 
 
150 Self -Expression and Health. 
 
 In turning the head, the torso should not move, 
 nor the chin be elevated ; the movement should 
 be continuous and smooth. 
 
 One of the places where the marks of age are 
 first seen is in the muscles of the neck. From 
 lack of exercise, these muscles become weak and 
 flaccid. Good poise of the head can be developed, 
 and nervous, jerky movements of that member be 
 overcome by this exercise; also, severe pain at 
 the base of the brain has often been relieved 
 by it. 
 
 EXERCISE XXXIX. 
 
 Hold some thought of flexibility. 
 
 Standing in the normal poise, raise the arms 
 straight up from the shoulders, rise on the balls 
 of the feet and energetically stretch upward; 
 come down slowly upon the feet and, being care- 
 ful to keep the knees straight, at the same time, 
 bend at the hips and reach outward as if trying 
 to touch the circumference of a large circle. 
 After reaching outward and downward as far as 
 possible, instantaneously relax all of the muscles 
 except those of the legs ; then allowing the energy 
 
Symmetry and Youthfulness. 151 
 
 to creep gradually upward, rise to an upright 
 position. 
 
 In bending forward a strain is brought back of 
 the knee, but as no vital organs are situated there, 
 no injury will result from it. There should not 
 be even a suggestion of strain in the muscles of 
 the back. When the arms are first relaxed, they 
 will oscillate like pendulums. 
 
 That this exercise gives great flexibility is 
 proven by the fact that some persons when first 
 attempting it, cannot ' touch the ground with 
 their fingers within several inches ; by practice, 
 they are enabled not only to touch it, but often- 
 times to place the palms of the hands flat down. 
 If a woman thirty years old can thus touch the 
 ground by devoting three minutes each day to 
 the practice of this exercise, would she not be 
 able to do the same at seventy or ninety years of 
 age ? Surely such practice would be a small 
 price to pay for continued youthful flexibility. 
 
XV. 
 
 INSOMNIA. 
 
 LESSON TALK. 
 
 Oh sweet f orgetf ulness of sleep ! 
 Oh bliss, to drop the pride of dress, 
 And all the shams o'er which we weep. 
 
 ****** 
 
 At morning only— strong, erect— 
 We find refreshed our self-respect. 
 
 -J. G. Holland. 
 
 T TNPLEASANT as insomnia is in itself, it 
 ^^ is but the premonition of worse derange- 
 ments ; as, nervous prostration, softening of the 
 brain, paralysis, insanity. Small wonder that 
 some of the ablest minds in the medical pro- 
 fession to-day consider it one of the principal 
 dangers that threaten civilized man, and that 
 they seek to find some safe remedy for it ; safe, 
 because the drugs that effect this condition, 
 such as bromides, chloral, opium, are scarcely 
 less injurious to the brain and the nervous system 
 than is the continued loss of sleep. 
 
Insomnia. 153 
 
 What is sleep and what constitutes it ''Tired 
 Nature's sweet restorer " ? Seemingly, nothing 
 that is sustaining, as food or drink, enters the 
 system during sleep, except air, and the difference 
 between one's breathing when awake and when 
 asleep, is not sufficient to account for the restora- 
 tion of depleted forces that occurs during sleep. 
 
 The recuperation of the wasted powers during 
 sleep is due to no known cause in the body 
 itself. There is no organ that has any such ex- 
 traordinary repairing function ; moreover, during 
 sleep all the organs fall into partial, or entire 
 passivity while the restoration is taking place. 
 It is plain that the rebuilding of the body, the 
 brain and nerves during sleep, is done by a 
 force from outside the body and beyond the 
 volition. This force is active; it sustains life; 
 hence it is named vital energy. More than this 
 concerning it even the most profound scientists 
 know not. Everywhere, in plants, animals, man, 
 are seen its manifestations, but the force itself 
 eludes man's most scrutinizing search. 
 
 Sufficient for our present purpose is the 
 knowledge that this supply of life is of Divine 
 
154 Self-Expression and Health. 
 
 origin; that it is not generated in the body; that 
 the body is only an instrument through and on 
 which vital energy acts ; and that certain bodily 
 conditions are favorable, while other conditions 
 are unfavorable, to its reception. This vital 
 energy is inexhaustible and is available to every 
 person ; if allowed free inflow it will always give 
 ' ' life abundant. " We ignorantly refuse to admit 
 it when we put tension into our bodies. Tension 
 always interrupts the harmonious action of the 
 life currents. In sleep, conscious thought and 
 will are at least semi-passive, and according to 
 the degree of their passivity is the amount of 
 benefit derived from the sleep ; for the results of 
 sleep— rest and restoration— are only the effects 
 of the inflowing of this vital energy. 
 
 There is sleep and sleep. Frequently when a 
 person is in a nervous, tense state, a fitful sleep 
 supervenes from sheer physical exhaustion ; as 
 he begins to doze, the dominant habit of ten- 
 sion reasserts itself and he awakens to full 
 consciousness with a start, often accompanied 
 by a nightmare sensation of falling down a flight 
 of stairs or a precipice. Such sleep brings but 
 
Insomnia. L55 
 
 slight refreshment to the tired brain and body. 
 Even when thought gives up its conscious sway, 
 the nerves remain taut — ready, like the horses of 
 a fire engine, to spring into action at a touch or 
 a sound. 
 
 The remark is sometimes made, ' ' I slept 
 so hard, I am tired." This is a self-evident 
 absurdity; the "hard" was not in the degree 
 or the quality of the sleep, but in the hard, 
 strained condition of the nerves which prevented 
 restful reinforcement by vital energy. 
 
 People who work with little hurry and less 
 worry, require the least sleep of any ; they expend 
 nerve-force economically; moreover, there being 
 no abnormal tension, partial restoration takes 
 place even while they work. Such people, how- 
 ever, usually do sleep more than nervous people ; 
 having but little tension in the body at any time, 
 it is easy to surrender that little. Theirs is the 
 "balmy," childlike sleep that upbuilds and 
 beautifies. 
 
 The all-important question is, How can nor- 
 mal sleep be induced ? Plainly, by getting rid of 
 the adverse conditions that prevent it. Chief 
 
156 Self- Expression and Health. 
 
 among these conditions are muscular strain 
 and mental excitation. First, we need to free 
 ourselves of all tension, to surrender self, to 
 make our bodies as heavy and relaxed as is 
 the body of an intoxicated man, in whom the 
 mind is stupefied and all volition suspended. 
 
 Another excellent illustration of a perfectly 
 relaxed state is that of the healthy sleeping 
 baby. How heavy is the hanging arm, or leg, 
 or head ! 
 
 Of course, with the sleeping baby and the in- 
 toxicated man, the muscular relaxation is 
 simply an effect corresponding to a similar 
 passive state of the mind. Outward manifesta- 
 tions are always reflections of inner states ; but, 
 while we acknowledge the sovereign sway of 
 the mind, we can by physical exercises steal 
 a march, as it were, on the thoughts. By exer- 
 cise we change the circulation of the blood, 
 change the vibrations of the nerve-currents; 
 and thus, while the mind indirectly, or auto- 
 matically, has guidance of the exercise, the 
 thoughts themselves are changed — a double 
 effect, physiological and psychological. To stop 
 
Insomnia. 
 
 thinking or to control the distracting thoughts 
 would seem a hopeless task to many; but to 
 know that it is possible for a nervously tense 
 body, by the practice of certain exercise- 
 become a restfully relaxed body, its stiff 
 stubbornness to become graceful obedience, and 
 the mind gradually to become sympathetic with 
 the body, should give encouragement to those 
 who are nervous and sleepless. 
 
 AVe woo sleep when we yield the body, when 
 it feels like a heavy mass, — so heavy that it 
 would require a great effort to lift even one of 
 the dead-heavy arms. This sensation of muscular 
 weight is experienced when one is partially 
 aroused from slumber before he is rested; we 
 can then even sense the weight of the eyelids as 
 we languidly open them. 
 
 To get a realization of the weight of the en- 
 tire body, have two friends support you by 
 holding you at the waist and by the arms, as 
 you fall like a lifeless weight ; if you completely 
 relinquish all control of your body, it will be with 
 difficulty that your friends can keep the relaxed, 
 heavy mass from the floor. Sometimes a little 
 
158 Self -Expression and Health. 
 
 child instinctively makes its body limp and unman- 
 ageable when its inclination is opposed. 
 
 As we lie in bed we should relax and get a similar 
 sensation of the heaviness of the body ; then we 
 are scientifically seeking sleep. Instead of this, 
 when wakeful, we vainly wish and wish that we 
 could sleep, and roll and toss wearily from side to 
 side. When we hold ourselves as if in action, in- 
 stead of letting the bed hold us, we repulse sleep. 
 Such activity means tension and tension is the 
 arch-enemy of sleep. 
 
 Physical relaxation is not, however, all that is 
 necessary to induce sleep. We must also be able 
 to banish the anxieties and hobgoblins that are 
 prone to haunt the tortured hours of night. We 
 must have control of the thoughts as well as of 
 the body. 
 
 This power can be gained in two ways : either 
 indirectly by exercises (see specific exercises in 
 the following chapter), or by the direct effort 
 of mental concentration. Muscular passivity 
 is, however, requisite for true mental concen- 
 tration because muscular tension absorbs and 
 wastes the energy that should be centered on 
 
Insomnia 159 
 
 the thought. Concentration does not neces- 
 sarily imply intensity or importance of thought, 
 but singleness, or isolation, of thought. It is 
 11 thinking at a mark and hitting it." The great 
 value of concentration as a sleep-promoter is that 
 it gathers all nerve- force to a center and employs 
 it upon one simple operation of the mind; when all 
 the nerve -force is so focused, it is an easy matter 
 to relinquish that single hold on consciousness. 
 
 Concentration can be developed by an effort 
 of the will. The will rightly used is a source of 
 power ; its expression in tension is a perversion of 
 its rightful use which works evil to mind and 
 body. Rightly used, the will becomes the power 
 that determines the character of the thoughts 
 and gives them guidance. One has said, "The 
 thoughts are the builders but the will is the 
 architect." The action of the will is easily per- 
 ceived. Try to exclude all other thoughts and 
 to hold but one, as " God is Love " ; in a second 
 or so, some other thought will rush in, but by 
 an act of conscious will, the intruding thought 
 can be rejected and the attention returned to 
 " God is Love," Again and again will irrelevant. 
 
160 Self- Expression and Health. 
 
 undesired thoughts force themselves into the 
 mind, but they can be as persistently banished by 
 the will. With every such exercise of the will, 
 the power to concentrate the thoughts increases. 
 
 It is a healthful use of the will to keep destruc- 
 tive tension-thoughts out of the mind and to hold 
 restful, upbuilding ones in their stead. Nor 
 is this a stupendous task; on the contrary, 
 it is a simple and a delightful one withal. 
 Delightful, because the first successful attempt at 
 concentration gives a new sense of power; one 
 begins to be his own master. 
 
 In seeking sleep all one has to deal with is the 
 present moment. See that the present thought is 
 a constructive, wholesome one. Do not anxiously 
 seek to probe the future, nor look back regretfully 
 at the past, for that kind of "looking backward" 
 in itself provokes tension. Realize only the 
 present; it is a part of eternity and the only part 
 with which we have to cope. 
 
 When seeking sleep we are seeking oblivion 
 from the affairs of our material existence. What 
 folly, then, to obstinately cling to them as we 
 do, when in thought we plan what we shall 
 
Insomnia. 161 
 
 do, say, wear, eat, or see; or, when we review 
 what we did do, say, wear, eat, or see at some 
 previous time, in thought trying to improve 
 upon the past ! This is clinging to action while 
 courting repose. 
 
 Let go physically ; abnegate all muscular con- 
 trol. Concentrate the thoughts upon some 
 abstract, impersonal subject, upon the re- 
 creative power of sleep, or upon the tranquil 
 joy of wholly yielding the "individual to the 
 universal." Realize that we are resting in the 
 "eternal arms." Lay aside personal desires 
 and wait as the Greeks did when "The soul 
 waits upon the gods." Such states are in them- 
 selves recuperative and induce sleep when the 
 system requires it. 
 
XVI. 
 WOOING MORPHEUS. 
 
 EXERCISES FOR PRACTICE. 
 
 Man's rich restorative ; his balmy bath, 
 That supples, lubricates, and keeps in play 
 The various movements of this nice machine, 
 Which asks such frequent periods of repair. 
 
 — Young's "Night Tlioughts." 
 
 / T^HE immediate cause of insomnia is abnor- 
 -*■ mal activity of the brain which draws 
 an undue amount of blood to that organ. Cold 
 feet usually accompany a heated brain. To re- 
 establish normal conditions, the tension must 
 be removed and the blood drawn from the brain 
 to the extremities, thus equalizing the circula- 
 tion. Then, by soothing, pacific exercises that 
 shall quiet the nerves and at the same time 
 concentrate the wandering, distracted thoughts, 
 sleep can be induced. 
 
 Relaxing exercises (see Chapter VII.) alone 
 are oftentimes sufficient to banish insomnia, if 
 
Wooing Morpheus. 163 
 
 it has not become habitual. In all cases these 
 exercises must have been so well perfected that 
 one can instantaneously relax the voluntary 
 muscular system; not until one has gained this 
 power is one prepared to advantageously take the 
 special exercises for overcoming sleeplessness. 
 
 Just before retiring take the following exercises 
 in the order as given : 
 
 Vigorously take Exercise XXII. several times 
 in quick succession. This will occasion a gen- 
 eral vibration of nerve- force and, by causing an 
 increase in the circulation, will overcome a 
 tendency to congestion in any part of the body. 
 
 EXERCISE XL. 
 
 Hold some thought of resistance. 
 
 The weight being on one foot, extend the other 
 a long step diagonally forward, touching the toe 
 to the ground. Partially transfer the weight to 
 the forward leg, at the same time bend that knee 
 as much as possible and raise the heel high from 
 the ground, keeping tke whole of the back foot on 
 the ground until this position of the bent knee and 
 the raised heel of the forward leg is firmly taken. 
 
164 Self -Expression and Health. 
 
 Then, gradually pull all but the toe of the back 
 foot from the ground, while forcibly pressing down 
 with the forward leg, as if overcoming a strong 
 resistance. The forward knee straightens, the 
 whole foot comes to the ground and the weight is 
 entirely transferred to the forward leg, during the 
 movement. Slowly transfer the weight to the 
 back leg, forcibly pushing that foot to the ground 
 as the heel of the forward foot rises. Repeat these 
 movements several times ; after which, alternately 
 bend the knees and rise on the balls of the feet 
 rapidly, six or eight times. 
 
 There should be no straining or pushing with 
 the torso ; it should be maintained easily erect and 
 free from tension ; nor should the arms work, nor 
 the head be held, nor the face muscles be contracted. 
 The legs only are energized. 
 
 If sufficient force is exerted in pressing the feet 
 to the ground, after five minutes' practice they 
 will glow and tingle ; should this not result, it is 
 evidence that the exercise has not been correctly 
 done. That the extremities be warm is a necessary 
 condition for reposeful slumber. Causing the 
 
Wooing Morpheus. 1G~> 
 
 blood to vigorously course through the legs and 
 the feet, removes stimulation from the brain and 
 thus produces another condition essential for sleep. 
 To obtain a similar effect, physicians sometimes 
 advise the taking of some light nourishment just 
 before retiring, in order to make the digestive 
 organs act. Activity in any part of the organism 
 causes an increased flow of blood to that part. 
 
 This exercise also develops strength in the legs 
 and flexibility in the feet; it is an aid to an elastic, 
 graceful walk. Cramps in the feet have also been 
 overcome by it. 
 
 EXERCISE XLI. 
 
 Hold some thought of tranquility. 
 
 Sitting erect so that the feet easily rest upon the 
 ground, look steadily at some point in the ceiling 
 while taking five slow, deep breaths. Let the eye- 
 lids droop heavily and the head sink gently until 
 the chin rests upon the chest then relax the back 
 as far as possible, vertebra by vertebra ; last of all 
 the hip joints act, causing the relaxed torso to 
 sway forward until it reaches the lap— the head 
 still being pendent . In returning to the original 
 
166 Self- Expression and Health, 
 
 position, reverse the order of action : the hip- joints 
 act first and the motion creeps into the back until 
 the spinal column regains its double curve which 
 lifts the chest ; then the head almost imperceptibly 
 lifts to its normal poise, after which the eyelids 
 languidly open as do a baby's when the little one 
 seems unwilling to surrender to heavy drowsiness. 
 
 This exercise secures a threefold benefit; it 
 develops singleness of attention, it partially stupe- 
 fies the brain and it directly soothes the nerves. 
 Affect the spinal column in any way and the whole 
 nervous system sympathizes. When correctly 
 done this exercise always produces a sensation of 
 sleepiness. It is, however, difficult to get the 
 controlled, even motion which is essential in order 
 to tranquilize the nerves; this usually requires 
 considerable practice under the direct attention of 
 a teacher. 
 
 With some, isolating the thought from worldly 
 and personal affairs for a few minutes is in itself 
 sufficient to induce sleep. The success of such 
 simple sleep-producing devices as counting suppos- 
 ititious black cats, watching imaginary sheep jump 
 
Wooing Morpheus. 167 
 
 a fence, or reciting difficult rules, is due to holding 
 the attention to one subject. When a movement 
 that directly quiets the nerves is combined with 
 such isolation of thought, there is a double influ- 
 ence exerted in favor of sleep. 
 
 Again, the pendulous position of the head causes 
 more blood than is normal to remain in the blood- 
 vessels of the brain ; they become distended and 
 by their pressure upon the brain produce a semi- 
 stupor. Thus, through exercise an over-stimu- 
 lated condition of the brain may be changed into 
 its opposite condition— stupor.* The immediate 
 effect of this exercise on the brain is similar 
 to that produced by soporific drugs, but there 
 are none of the evil after-effects of those 
 drugs, because the exercise produces simply a 
 temporary drowsiness that soon passes away as 
 the circulation becomes natural ; but during those 
 few moments of stupor, sleep may claim her own. 
 
 This exercise should occupy at least three 
 minutes ; the slower the movement, so that it be 
 
 * For an analysis of the difference between stupor and 
 stimulation of the brain, see Dr. Wm. G. Hammond's work 
 on "Sleep. 1 ' 
 
168 Self -Expression and Health. 
 
 continuous, the better the results. If done slowly 
 and rhythmically, not more than three or five 
 repetitions should be required to produce drowsi- 
 ness sufficient to make one able to unreservedly 
 relax and sleep. 
 
 It is needless to say that this exercise must never 
 be taken in tight clothing. Before commencing 
 it, one should be prepared for retiring even to 
 having extinguished the light, so that no irrelevant 
 thought or action shall divert the attention, or 
 disturb the induced somnolent condition. 
 
 Should sleep not follow the foregoing exercises 
 continue to woo Morpheus by Exercise XLII. 
 
 EXERCISE XLII. 
 
 Hold some thought of release from care. 
 
 Lying in an easy position, slowly raise the arms 
 as high as possible, the hands being relaxed. 
 More slowly still, lower the arms letting the fin- 
 gers touch the covering first, then the hand, the 
 forearm, successively; last, the nerve -force is re- 
 leased and the whole arm is at rest. Accompany 
 the exercise with deep, slow respiration. 
 
Wooing Morpheus. 169 
 
 Repeat several times, making the movement 
 more slowly each time. 
 
 This exercise is also an excellent one for nerv- 
 ous people to practice at any time; it can be 
 taken in a sitting as well as in a recumbent pos- 
 ture. The reciprocal action between mind and 
 body is evidenced by the quieting effect that five 
 minutes' practice of this exercise will produce when 
 one is nearly distraught with half a dozen 
 perplexing things that crowd for immediate 
 attention. 
 
 The slower and more sustained any movement 
 is, the greater the nerve-control. 
 
 Many people are troubled with wakefulness in 
 the night, after a short sleep has given partial 
 refreshment. It then requires some determination 
 to rise and to take exercises, although that is the 
 only way in which some persons can obtain re- 
 lief. Frequently the practice of Exercise XLII. 
 will reinduce sleep; or, gently rolling the head 
 from side to side at the same time taking long, 
 regular breaths, may prove effectual ; or, opening 
 the mouth wide with each deep inhalation and 
 
170 Self- Expression and Health. 
 
 repeating the syllable "om" will often result in 
 yawning and drowsiness. 
 
 Above all, be trustful; banish apprehensions 
 and misgivings. Do not let the troubles of the 
 day make the night a tribulation instead of a 
 benediction. To trust is to lay our burdens down, 
 to relinquish our fears ; this is to relax mentally 
 and physically ; then sleep comes as a tender in- 
 foldment from Him who "giveth His beloved 
 sleep." 
 
XVII. 
 NERVOUSNESS-ACAUSEANDA CURE. 
 
 LESSON TALK. 
 
 In quietness and in confidence shall be your strength. 
 
 —Isaiah xxx; 15. 
 
 " TJ URRY is the devil," says an Arab proverb. 
 
 -* A This suggests the cause of many physical 
 and mental evils, of which nervousness may be 
 said to be the chief. Natural functions of life, 
 unnaturally performed, affect the nervous system 
 unhealthfully. The voluntary functions are the 
 only ones directly under our control but these, in 
 turn, influence the involuntary ones; an abnor- 
 mal condition of one of the former, seemingly un- 
 important, may result in serious derangement of 
 one or more of the latter. 
 
 Breathing, talking, eating, walking, moving, 
 resting are natural operations of life, and Ameri- 
 cans, who are the most nervous people in the 
 
172 Self -Expression and Health. 
 
 world, breathe, talk, eat, walk, move, and try to 
 rest, in a disastrously harried manner. As one 
 has said, "We do literally bang and tear our 
 bodies and our brains to pieces by our hurried, 
 ungoverned movements which engender frantic, 
 uncontrolled thoughts. " It is a la w of physiology 
 as well as of mechanics that speed is obtained at 
 the expense of power. 
 
 Dr. George M. Beard says, "Punctuality is a 
 greater thief of nervous force than procrastina- 
 tion is of time. We are under constant strain — 
 mostly unconscious, oftentimes in sleeping as well 
 as in waking hours— to get somewhere or to do 
 something at some definite moment. A nervous 
 man cannot take out his watch and look at it 
 when the time for an appointment or a train is 
 near, without affecting his pulse and the effect 
 upon the pulse, if we could but measure and 
 weigh it, would be found to be correlated to a 
 loss to the nervous system. . . . Those who 
 would relieve their nervousness may well study 
 the manners of the Turks— the follower of the 
 Prophet is ashamed to be in haste. " A rule simi- 
 lar to that in the Turkish code is laid down for us 
 
Nervousness. 173 
 
 in the declaration of the Psalmist : "He that be 
 lieveth shall not make haste." 
 
 Hurry means tension; we may move rapidly 
 without tension, as in dancing or in any balanced 
 action, but to hurry without tension is impossible. 
 
 Again and again, we return to the source of all 
 physical expressions, the mind. Hurry is in the 
 mind first and does its worst mischief there. 
 One may walk miles without fatigue if one's 
 thoughts be not on the walking, and at the end 
 of the journey be hardly conscious of having 
 made it. Lovers in country towns stroll for 
 hours on moonlight nights, and are inspirited 
 rather than fatigued by the ■ exercise. But let a 
 person walk some little distance, feeling a driv- 
 ing necessity to reach a certain place at a certain 
 time or for a certain purpose, and he will reach 
 his destination worn and tired. 
 
 Fatigue is always in exact proportion to the 
 amount of nerve-force expended over and above 
 the amount received during the same time, 
 whether that expenditure be through the use of 
 the muscles or through the use of the mind only. 
 A thought may consume more force than a blow. 
 
174 Self-Expression and Health. 
 
 If a person thinks he has not time sufficient for 
 his purpose, the effect on his organism is similar 
 to that of doing ten hours' labor in eight hours. 
 An insolvent merchant goes through bankruptcy 
 perhaps fifty times before making an assignment, 
 and each time that he rehearses in his mind the 
 anticipated failure, it has a more disastrous effect 
 on himself than do the actual proceedings when 
 they occur. Indeed, the common experience of 
 the insolvent man when the crash has come to pass 
 is one of relief. Even in a dream — a counterfeit 
 and unconscious thinking — one can become phys- 
 ically exhausted by visions of excited action or peril. 
 It behooves us all, nervous people especially, 
 to keep a watch on the thoughts ; we ruinously 
 discount the present and incapacitate ourselves 
 for the demands of the future, when we give 
 audience to thoughts of anxiety, anger, doubt, 
 fear, petulance, despondency. Every order of 
 thought counts for or against us, physiologically. 
 In the words of Dr. John Armstrong : 
 
 Know, then, whatever cheerful and serene 
 Supports the mind, supports the body, too, 
 Hence the most vital movement mortals feel 
 Is hope ; the balm and life-blood of the soul. 
 
Nervousness. 1 75 
 
 [See suggestions for gaining control of the 
 thoughts, in Lesson Talk on " Insomnia."] 
 
 Guarding the words is an initiatory step 
 toward controlling the thoughts. The "fa- 
 miliar fret" of many nervous people is an 
 irritant to body and mind. As Lilian Whiting 
 says, ' ' Worry is a state of spiritual corrosion. A 
 trouble either can be remedied, or it cannot be. 
 If it can be, then set about it ; if it cannot be, 
 dismiss it from consciousness, or bear it so bravely 
 that it may become transfigured into a blessing." 
 
 Mind being the first cause of all outward ex- 
 pressions, it can readily be seen how healthful 
 and helpful to all nervous and ailing persons is 
 a training that leads to more reposeful states 
 of mind. Psycho -physical culture does this. 
 The physical and the psychical natures act and 
 react upon each other ; mental states can be 
 recast by such physical exercises. When one 
 feels a "fit of the blues" coming on, if, instead 
 of giving himself over to distorted visions and 
 vague forebodings, he would try to express 
 physically the lightness of spirit symbolized in 
 the statue of the " Flying Mercury, " by putting 
 
176 Self- Expression and Health. 
 
 his body into the same balanced, buoyant poise, 
 the ' k blues " would take wings to their heels and 
 fly away. Such an exercise requires a nice ad j ust- 
 ment of the different members of the body, it con- 
 centrates the nerve-force on the act, starts the 
 circulation, affects the respiration; and these 
 material changes incite new thoughts and feelings. 
 Perverted emotions and morbid imaginings 
 make dangerous havoc upon the mental and 
 physical powers. We need to shun such 
 mental profligacy as we would moral error. 
 Irritableness is a mental state so closely related 
 to insanity that we unconsciously recognize their 
 resemblance ; it is frequently offered as an apology 
 for the infliction of pain or injury by a person in 
 an irritable mood, " Yes, I know she was unjust, 
 but she was not responsible for what she said. " 
 In this state the emotions are easily excited ; trifles 
 affect one unduly; mole -hills are magnified 
 into mountains; suspicion usurps the place of 
 confidence; physical ailments are aggravated. 
 Irritableness is largely a matter of over- wrought 
 nerves, relaxation is an antidote ; it aids one in 
 gaining the mastery of one's moods. 
 
Nervousness. 17? 
 
 To surrender self -surveillance, to become passively 
 receptive, is the first step toward getting rid of 
 nervousness. The muscular abnegation attained 
 through the relaxing exercises is always accom- 
 panied hj—OY, more accurately speaking, is 
 preceded by— a corresponding abnegation of the 
 will. The will, consciously or unconsciously, is 
 ever active in tension. Muscles in themselves are 
 never tense ; it is the current of nerve -vibrations— 
 or, as some scientists state, the aura surrounding 
 the nerve-fibers — which, penetrating the muscles, 
 causes them to seem tense. Subtle as this force 
 is, by mental concentration and physical discipline, 
 we can control it. 
 
 Every person can cultivate the habit of com- 
 pletely relaxing for two or three minutes even 
 in the busiest hour of a busy day. If the busi- 
 ness man at his desk, the tired mother at her 
 sewing, the overwrought teacher with her pupils, 
 the student in his study, would release all 
 the muscles, let the head hang heavily upon 
 the chest, close the eyes, and make the mind as 
 nearly blank as possible, noticeable reinforce- 
 ment would result. From the simple often 
 
178 Self -Expression and Health. 
 
 comes the marvelous. In class, women fre- 
 quently remark, after taking the relaxing 
 exercises, "It is strange, but these exercises 
 rest rather than tire me;" or "I feel sleepy 
 when I take these exercises even though it is in 
 the forenoon; if I should so relax while listen- 
 ing to a lecture or a sermon, I should surely go to 
 sleep." Is it not pitiable that the nerves should 
 ever be kept under the whip-lash of the will until 
 outraged nature can endure no more and nervous 
 prostration, or worse, follows the continued 
 abuse ? 
 
 The relaxing exercises also enable one to hus- 
 band the nerve-force at the centers, instead of 
 dissipating it in useless muscular contractions or 
 movements. The jerky, twitching movements of 
 nervous people reveal an opposite state ; namely, 
 weakness — lack of control at the center, and 
 wasteful agitation, or tension, at the surface. St. 
 Vitus's Dance is the extreme manifestation of this 
 condition, but even it has been conquered by 
 exercise. 
 
 Not all nervousness, however, is manifested by 
 muscular agitation. One of its most dangerous 
 
Nervousness. 17! J 
 
 forms is that which might be termed unexpressed 
 nervousness; it is shown forth in muscular re- 
 pression instead of undue muscular activity. Re- 
 pression is often followed by results more dis- 
 astrous than those that come from the expressed 
 irritation of the nervous system. How many 
 business men, who have never acknowledged that 
 they were nervous, suddenly collapse from nerv- 
 ous prostration or softening of the brain! Re- 
 pression of nervous irritation is like damming up 
 the water of a flowing stream; the time inevi- 
 tably comes when the nervous, like the watery, 
 current will assert itself and break away with 
 destructive violence. Natural expression is the 
 unimpeded current of the nerve-stream ; relaxa- 
 tion is the sluice-gate for the relief of the pres- 
 sure on the nerve-dams which our perverted 
 habits of life construct. 
 
 We have need to know and to abide by the laws 
 of physical economy as well as to grapple with 
 the problems of domestic and political eeononi3\ 
 Physical, like financial, economy must be exer- 
 cised in regard to seemingly trifling outlays. 
 Nervousness seldom arises from any one expendi- 
 
180 Self Expression and Health. 
 
 ture but from the continued repetition of num- 
 berless little extravagances. Unawares, we are 
 daily creating our future physical conditions. 
 Besides acquiring the power to relax, we need to 
 have a wise and economical guidance of the 
 nerve-force in action. Exercises for harmony of 
 movement (see Outline for General Practice, 
 Chapter I. ) produce an effect, at once restful and 
 invigorating to the system ; when one is nervous 
 or irritated, a few minutes' practice of these 
 rhythmical movements is like " pouring oil upon 
 troubled waters." 
 
 By continued practice, quiet, conserving move- 
 ments become habitual, become a part of one's 
 self. Not only can unbalanced nervous conditions 
 be overcome, but every woman in her movements 
 can manifest repose — which Ruskin calls ' ' the 
 most unfailing type of beauty." This beauty 
 never belongs to nervous people; were they re- 
 poseful they would no longer be nervous, for the 
 two states are direct opposites and can form no 
 co-partnership. 
 
 In this age of unrest many people wear them- 
 selves out needlessly; sometimes well-intentioned 
 
Nervousness. 181 
 
 motives may prompt erroneous action, and con- 
 science become a tyrant. An exaggerated sense 
 of duty leads many a woman to anxious, ceaseless 
 activity; she feels that she must constantly be 
 doing something, thinks that idleness is sinful — 
 idleness, that Landor calls "sweet and sacred." 
 Suggestive are the words of our poet-philosopher, 
 Emerson : 
 
 Shun passion; fold the hands of thrift: 
 
 Sit still—and truth is near. 
 
XVIII. 
 
 EXPRESSION: REPRESSION. 
 
 LESSON TALK. 
 
 A man's body and his mind (with the utmost reverence 
 to both, I speak it) are exactly like a jerkin and a jerkin's 
 lining— rumple the one. you rumple the other. 
 
 —Laurence Stone. 
 
 A PLEA for self-expression is only a plea for 
 -*~* truth, sincerity, naturalness. Convention- 
 ality has much to answer for in the subjection of 
 women to false standards. Society has said, and 
 some fashionable "Finishing (?) Schools for 
 Young Ladies " still say, that culture consists in 
 repression, not expression; that it admits of no 
 enthusiasm, no spontaneity, no show of feeling ; 
 these are "bad form" not to say "vulgar." Con- 
 formity to such standards robs people of individ- 
 uality and naturalness. It dwarfs the mind, 
 checks the sympathies, restricts the physical re- 
 sources and narrows the life. Clearly, the true 
 development of the powers of youth or of adults, 
 
Expression : Repression. 183 
 
 in or out of school, cannot be achieved through 
 repression. 
 
 Self expression is the very genius of any edu- 
 cation that educates ; the kindergarten philosophy 
 recognizes the importance of it. Froebel's aim 
 was to arouse and to call into activity all the 
 latent faculties of the child through self-expres- 
 sion. Men and women are but children of larger 
 experience and many, lacking facility in self-ex- 
 pression, have powers not only una wakened but 
 unsuspected. ' ' Man knows himself only so far as he 
 makes himself objective." Self-expression is not 
 only the great word with Froebel, but it is the word 
 of natural development throughout the universe. 
 
 When development of faculties through expres- 
 sion is spoken of in this book, let it be remem- 
 bered that expression of an inner state always is 
 implied ; not the assuming, by imitation, of outer 
 signs which sometimes passes for expression and 
 elocution teaching. Mr. S. H. Clark, the emi- 
 nent teacher and reader, says: ''Assuming the 
 externals of an emotion will never call up an 
 emotion that has not at some time been experi- 
 enced." 
 
184 Self -Expression and Health. 
 
 Expression develops faculties as exercise de- 
 velops muscles. By the expression of any senti- 
 ment, as hope or despondency, either by word or 
 action, or by both, a quickening influence is ex- 
 erted upon the faculty from which that sentiment 
 arises. Nerve -cells that have once acted in a cer- 
 tain mode tend to further action in the same way ; 
 habit is born of this inherent tendency toward 
 repetition. A person can encourage bad impulses 
 by giving expression to them, until repetition 
 forms bad habit and such habit becomes vice. 
 Allow a giri habitually to express carelessness 
 diffidence, self-abasement, disdain or arrogance 
 by her physical bearing, and corresponding moral 
 weeds are planted in her nature. 
 
 Likewise, higher expression culture becomes 
 higher character building. If a boy in whom in- 
 herent vicious tendencies are apparent were led to 
 outwardly express by words, tones and actions, 
 the sentiments of kindness, courage, love, gentle- 
 ness, self-respect, heroism, reverence — such ex- 
 pression necessarily implying that some degree of 
 those sentiments had been first awakened in his 
 mind— for some time each day during the years 
 
j i / -ess io 1 1 : Rep ress ion. 
 
 of his early development, would not the effe 
 to stimulate into healthful action those faculties 
 of his nature to which these sentiments were re- 
 lated ? Such expression culture would cause him 
 to do, to say, to think and, it is believed, at last, 
 habitually to feel, worthy things. This would be 
 true education; it would awaken new thoughts 
 and feelings ; it would change the individual by 
 calling into action his latent powers. 
 
 But some may ask would not such training be 
 repression of the seemingly natural inclinations 
 of the boy; or, is it judicious to prevent the ex- 
 pression of bad qualities ? It is believed that 
 direct repression is never wholesome, morally or 
 physically, in its final results. Fear or restraint 
 never really reformed a person ; such repression 
 is a • • prohibition that does not prohibit. " Self-ex- 
 pression culture would not repress nor merely hold 
 in abeyance the bad tendencies of a child ; it would 
 supplant them with something better: it would 
 1 ' overcome evil with good. '' As Truth is brought to 
 the consciousness of any person, evil and error drop 
 away as darkness disappears when light appears. 
 
 Psycho-physical discipline is necessary to over- 
 
1S6 Self -Expression and Health. 
 
 come a had habit ; new nerve-paths must be made 
 in brain and in body. If, by a conscious act of the 
 will, a person thinks and expresses courage 
 enough times, he will gain the ability to instan- 
 taneously call up the antecedent condition of 
 courage — to feel courageous ; thus by a psycholog- 
 ical law one may become master of his moods. 
 
 As expression develops so repression dwarfs. 
 Thoughts, emotions, passions, that are unex- 
 pressed, unrecognized by their kindred in other 
 men, and that are not reflected back to strengthen 
 their source, deprive the faculties of their just 
 education ; worse, positive mischief, physical and 
 mental, is wrought by such repression. To inhibit 
 an emotion consumes more nerve-force than the 
 expression of the same emotion would require; 
 loss of exercise weakens the organs of expression, 
 and the pent-up force works on the inner man, 
 unhealthily. There is malformation within and 
 decay without. The twisted and tortured shapes 
 of trees obstructed in their natural growth typify 
 the condition of such repressed faculties. The 
 recluse in his life of repression grows morbid in 
 nature, his muscles become flaccid, his eye dull, 
 
Expression : Repression. 187 
 
 his face unmeaning. Solitary confinement brings 
 imbecility or physical deformity, or both; it is 
 self suppression and ''that way madness lies." 
 
 What is true of great emotions is true in de- 
 gree of ordinary ones. People are impoverished 
 in their vocabularies of feeling by too little, or 
 the wrong, use of the organs of expression. 
 They go through life misjudged, unappreciated 
 and unhappy, because the real self is imprisoned. 
 
 The entire body must be made respondent if we 
 would give all thoughts and emotions truthful 
 representation. The training of isolated mem- 
 bers, as for special or technical purposes, is inad- 
 equate. In tuning a piano, harmony is not es- 
 tablished until the last string or part is adjusted. 
 So with our bodily instrument, all parts must be 
 in harmonious relation to one another. This se- 
 cures unity, and unity of action signifies equilib- 
 rium, freedom, beauty. 
 
 The higher the emotion, the more complex and 
 refined the motion that expresses it; the passion of 
 hatred is expressed in simple, straight lines such 
 as are used in fighting, while to express love re- 
 quires the double curve or the spiral. Destruc- 
 
1SS Self- Expression and Health. 
 
 tion is always easier and uglier than construction. 
 Who has not felt his inability to express his 
 worthiest impulses, and recognized the aggrava- 
 ting facility of expression which the unworthy 
 ones have ? Is there not an ethical need of an ex- 
 pression culture that shall free man from the in- 
 fluence of ages of repression and that shall aid 
 him to spontaneously express his best self ? 
 
 By some it may be claimed that there are no 
 laws of expression by which the powers of man 
 can be disciplined and developed; that any at- 
 tempt to improve man in expression must fail; 
 that each person should express all thoughts and 
 feelings in his own untutored way. Were every 
 person in normal condition, were his human in- 
 strument in tune and responsive to the touch of 
 its master — the soul — then, indeed, expression 
 culture except for special purposes would not be 
 needed. But we are so far from that harmonious 
 state, our bodies are so starched and incrusted in 
 unnatural habits— the results of repression, ten- 
 sion, heredity and false standards — that our un- 
 taught way of expression is not Nature's way. 
 Thus, in our so-called natural expression we are 
 
Expression : Repression. 189 
 
 often unnatural, untrue to ourselves, and we be- 
 come incapable of expressing our perceptions and 
 conceptions. It is needful to have the organism 
 trained to a pliable, obedient and responsive condi- 
 tion, so that all the infinite variety of the individual 
 character may find its ready and true expression. 
 
 There is no possibility that expression culture 
 can reduce all persons to dull uniformity or ex- 
 tinguish individuality in expression. If this could 
 be done, it would imply that man is like a hand 
 organ where not only the manner of expression 
 is mechanically adjusted but, likewise, all that is 
 to be expressed; the intellect, the soul, would 
 count for nothing. On the contrary, the body is 
 merely the medium of expression. It is to the 
 real man what a piano is to a musician ; be it ever 
 so fine and so well-tuned, it can only express 
 what he feels. The more harmonious the body, 
 the more natural and varied will be the expression. 
 
 In every kingdom there is unity, but not uni- 
 formity, of form and function ; everywhere meth- 
 od and law are seen. Human nature could no 
 more have been created devoid of method and 
 law than could any other department of nature. 
 
190 Self- Expression and Health. 
 
 The physical organism obeys the laws of the 
 pendulum, of gravitation, of hydrostatics, of 
 light, of sound and of all the fixed principles of 
 physics; the operations of digestion, of assimila- 
 tion, of purification of the blood, are chemical. 
 
 Is it too much to ask of Science that she shall 
 interpret the gestures, attitudes, bearings, tones 
 and inflections of man, and disclose the laws by 
 which these expressions represent the faculties, 
 nay, more, how the thoughts, passions and emo- 
 tions can be influenced? This is a part of the 
 study of psychology upon which the scientific 
 world is just entering. It is believed that psycho- 
 physical culture, based upon the Laws of Expres- 
 sion formulated by Francois Delsarte, will con- 
 tribute to this knowledge. 
 
 The primary exercises outlined in this little 
 book are of necessity corrective rather than edu- 
 cational. Even in these, whenever it has been 
 possible, the motion has been related to an emo- 
 tion ; the attitude of the body to the attitude of 
 the mind. There are no limitations to progress 
 in this culture, for expression is as varied and as 
 comprehensive as life. 
 
XIX. 
 
 SUGGESTIONS TO THE SICK AND 
 OTHERS. 
 
 The soul will not know either deformity or pain. We 
 interfere with the optimism of Nature; we are begirt with 
 laws which execute themselves. 
 
 — Emerson. 
 
 T T EALTH and Self -Expression culture is more 
 -*■ A immediately helpful to persons who are 
 ailing than to others ; while it enables those who 
 are well to remain so, it aids the sick in regaining 
 health. 
 
 All inharmonies — and sickness is an inharmony 
 — are caused by violations of law. We strictly 
 obey civil or man-made laws but recklessly trans- 
 gress the natural laws of our being which are of 
 divine origin. A right use or operation of any 
 part of the body is painless; a wrong use or opera- 
 tion is painful or will become so, sooner or later. 
 Learning the right use of our bodies and gaining 
 
192 Self-Eocpression and Health. 
 
 an intelligent guidance of the nerve-force puts us 
 in sympathy with the " optimism of Nature." 
 
 Dr. James H. Salisbury, the eminent microsco- 
 pist, says : ' ' Improper expenditure of nerve-force 
 hastens and assists in maintaining unhealthy 
 states. " This expenditure is made not so much in 
 overdoing, as in the manner of any doing. Tension 
 is the universal physical spendthrift. It is be- 
 lieved that the chapters on "Relaxation, Recep- 
 tivity, Recuperation," "Insomnia," and "Nervous- 
 ness" will be specially helpful to the sick. 
 
 One of my pupils, a physician who had himself 
 been a victim of nervous prostration, writes: 
 1 ' The relaxing exercises furnish the only natural 
 nervine." It is not claimed that the relaxing- 
 exercises in themselves strengthen the nerves, as 
 a nervine is supposed to do ; they do, however, 
 expressly save the nerve -force of the body, and 
 they remove the obstructive condition — tension — 
 that prevents the harmonious inflow and operation 
 of the only direct nourishment of the nerves; 
 namely, the vital energy. This recuperative force 
 penetrates back of and beyond all pathological 
 
Suggestions to tlie Sick. 193 
 
 conditions ; this it is that repairs the broken bone, 
 that replenishes the exhausted brain and body, 
 and that cures all diseases. 
 
 We should never consider ourselves a fixed 
 structure. Change is the law of life. Man's 
 entire body is now believed to be renewed in much 
 less than the proverbial seven years; if the tissues 
 of the body are changed, so all conditions can be. 
 We should not recognize limitations, for no one 
 can estimate what he can do, or may become, until 
 he works in sympathy with nature. 
 
 Some may sigh, "Oh, I haven't strength or 
 patience to do any exercise; it would tire my 
 mind." Any simple, well-directed exercise would 
 not be as wearing as one's morbid thoughts of 
 regret or self-pity, and such exercise would be- 
 come the direct means of gaining more strength. 
 
 Of all persons, invalids most need to guard 
 against the habit of introspection; they should 
 rouse the imagination, get in sympathy with 
 things outside of themselves, broaden their 
 horizon. A gymnastic is an effective means to 
 
194 Self -Expression and Health. 
 
 this end, for by it one can come to look on himself 
 as if it were not himself; he can become interested 
 in the exercise and, even while doing it, not think 
 of self at all. Thus, there is the physical benefit 
 accruing from the exercise, plus this more subtile 
 victory over self. 
 
 All who are able to walk can, by being judi- 
 cious, gradually take all of the exercises in this 
 book. 
 
 Full, deep breathing is excellent exercise for the 
 sick. So beneficial is this mode of treatment that 
 I wonder we do not hear of "breathing resorts." 
 Respiratory exercises are helpful not only specifi- 
 cally, as in cases of weak lungs, but they have 
 a constitutional, effect; they are the universal 
 tonic treatment. Some of the main purposes of 
 exercises are to quicken the circulation, and to in- 
 crease the digestive and excretory processes; 
 respiratory exercises secure those results and also 
 strengthen the abdominal muscles. If every 
 invalid who reads these pages would practice 
 Exercise XVII. in pure air, for five minutes, three 
 
Suggestions to the Sick. 195 
 
 times a day for three weeks, a general if not a 
 local improvement would be realized. 
 
 Relaxing exercises, instead of consuming 
 
 strength, conserve it. Some of the simplest of 
 these exercises, such as relaxing the eyelids, the 
 lower jaw, the shoulders, the arms, can be practiced 
 with very little effort. A person confined to his 
 bed can gain marked control of the nerve -force by 
 resting one elbow on something and holding the 
 forearm, the hand and the fingers in a vertical 
 line : then let only the fingers fall ; lift them and 
 let them fall again and again until the weight of 
 them can be sensed; then let the hand fall but not 
 the forearm; finally, the forearm. Even these 
 exercises will produce a restful effect as soon as 
 any degree of relaxation is attained. 
 
 Nervous persons sometimes declare that relax- 
 ing exercises make them tense ; this is as absurd 
 as to say that eating makes a man hungry. Not 
 infrequently relaxing exercises make a person 
 idealize for the first time how tense he is, for pow- 
 erful and prevalent as tension is, it is but little 
 
196 Self- Expression and Health. 
 
 recognized or understood even by those who are 
 in bondage to it. To become conscious of the ten- 
 sion in one's body, albeit in itself unpleasant, is a 
 great gain. We can no more rid ourselves of this 
 suicidal physical habit before we are conscious of 
 its existence, than we can overcome any other er- 
 ror of which we are unaware. 
 
 The nervous system is much wrought upon by 
 a wrong use of the voice. How many teachers 
 and public speakers first feel fatigue in the throat ! 
 Talking should no more tire the throat than it 
 tires the tongue. Releasing the neck and the 
 throat from tension decreases the fatigue, pre- 
 vents irritation of the throat and makes the voice 
 pleasanter in quality. A repressed or a high- 
 pitched voice speaks from nerves that are taut. 
 The quality of the tone often reveals more than 
 the words do ; words express the thought or the 
 mental attitude, the quality of tone expresses the 
 feeling or the emotive attitude. George Macdon- 
 ald says, "How little men think, alas ! of the duty 
 that lies in tone I " 
 
 Self -Expression and Health culture in its entirety 
 
Suggestions to the Sick. 197 
 
 treats extensively of the voice; tones and words 
 are two thirds of man's expression vocabulary, 
 bodily movements are the other third. 
 
 We should take a few minutes' exercise as reg- 
 ularly as we take a morning bath. Perfection of 
 execution comes only by repetition; new delights 
 can daily be found in the practice of any exercise 
 that develops refinement of muscular sense, nerve- 
 control and unity of movement, In proportion to 
 the precision, ease and harmony acquired will be 
 one's enjoyment of the exercises. In harmonious 
 movements there is no tension and the nerve vibra- 
 tions are free and rhythmical ; hence the reaction- 
 ary, uplifting effect. 
 
 Muscular development alone is insufficient 
 also is relaxation alone. Extremes are always 
 weak. Dr Winship, who by training increased 
 his muscular strength so that he could lift over 
 2,500 pounds, died of nervous prostration. In this 
 book much emphasis has been laid upon the re- 
 laxing exercises, because they meet the first need 
 of many persons in this too intense age; but they 
 
198 Self- Expression and Health. 
 
 are not all that is necessary. No form of phys- 
 ical culture can be educationally complete that 
 does not include exercises for relaxation, for ener- 
 gization and for harmony of movement. 
 
 Psycho-physical culture will not lead to satis- 
 faction with one's self ; it will, rather, provoke the 
 " divine discontent" that leads to all high en- 
 deavor, to all growth. Browning says : 
 
 " Let us cry, 'All good tilings 
 Are ours, nor soul helps flesh, more now. than flesh helps 
 soul. 1 " 
 
EXPLANATORY NOTE. 
 
 Emerson in speaking of Plato says, "It is fair 
 to credit the broadest generalizer with all the par- 
 ticulars deducible from his thesis." It is fair to 
 credit Francois Delsarte with much of the teach- 
 ing in this little volume, for while the application 
 and the letter have been changed, the principles 
 and spirit are in accord with the most authentic 
 records of this great man's work. Because the 
 teaching herein relates more to health than to 
 art, more to man's habitual expression than to 
 dramatic expression, the term "Americanized" 
 has been used. 
 
 The expansion of Delsarte's formulations was 
 the inevitable result of their introduction into 
 this country. The first instinct of the Amer- 
 ican mind is to make practical and to popularize 
 whatever seems good and true. By American- 
 ized Delsarte culture, then, is meant the Delsarte 
 art of expression, so broadened, as to be of general 
 benefit to all persons, instead of being only of 
 
200 Self- Expression and Health. 
 
 special benefit to one class— artists. Experience 
 has proven that where one person is interested in 
 "art for art's sake," one hundred are interested in 
 health for health's and humanity's sake; by 
 making prominent the utilitarian value of this 
 culture, it is possible to bring the ' ' greatest good 
 to the greatest number." 
 
 In answer to many inquiries for information re- 
 garding Delsarte's life, I here insert from John- 
 son's "Universal Cyclopedia" part of a sketch 
 written by me for that publication : 
 
 Delsarte, Frangois: musician and investigator; 
 born at Solesmes, France, Dec. 19, 1811. He was 
 the son of a physician, but was early orphaned, 
 and became a ragpicker in Paris ; at the age of 
 twelve he devised an original method of musical 
 notation which attracted the attention of the mu- 
 sician Bambini, who adopted and educated him ; 
 he was admitted to the Conservatoire when four- 
 teen, but, owing to pernicious training, his voice 
 failed; forced to abandon the lyric stage, he be- 
 came a teacher and an investigator. For about 
 forty years he studied all phases of human na- 
 ture and its expression, seeking a natural and 
 scientific basis for all art, especially for orator- 
 
Explanatory Note. 201 
 
 ical, musical and dramatic expression. Leading 
 artists, orators and philosophers sought his in- 
 struction. The King of Hanover conferred upon 
 him the Hanoverian medal of arts and sciences, 
 also the cross of a chevalier of the Guelph order. 
 Fearing "unripe publicity," he would not permit 
 the results of his researches to be published ; the 
 only records of his work are charts of his formu- 
 lations and fragmentary writings. Although his 
 philosophy lives mainly in tradition, it has be- 
 come the acknowledged basis of the highest art 
 criticism and culture. Died in Paris, July 19, 
 1871. 
 
W39 
 
**o« 
 
 • 
 
 
 
 
fc •.»»' A 
 
 1 »i^nL' 
 
 
 '• A>*^ 
 
 
 
 1 *1^L> 
 
 • 4* v 
 
 *%fr*s J> **> S^ - .# ^ ^f** .o' 
 
 a* **•_ 
 
 
 
 
 
 ^ 
 
 '<*> *o*o* a 
 
 v* • v 
 
 <W • ■ 
 
 j> \ -.<■ r* ** -^ 
 
 o, **7yT* A