How Proper Body Position Fuels Health and Creativity

by Susan Watts

As both an author and a martial artist, I’ve learned one lesson that applies equally to writing and training: your stance shapes your strength. In martial arts, even the most powerful strike means nothing if your balance is off. In writing, the same applies. Poor body position can drain energy, cloud focus, and shorten your creative sessions. The mind may write the words, but the body carries the process. When you respect that partnership, you protect not just your art, but your long-term health.

Posture as Foundation

Think of your writing posture as a martial arts stance. Sitting upright with shoulders rolled back and chest open allows better breathing and reduces the tension that creeps into the neck and shoulders during long writing sessions. When you slouch forward, your body pays the price.

Here’s the hidden enemy: forward head tilt. Your head weighs about 10–12 pounds in neutral alignment. But for every inch you tilt forward, the load on your neck multiplies:

• 15° tilt → 27 lbs of strain
• 30° tilt → 40 lbs
• 45° tilt → nearly 50 lbs
• 60° tilt → up to 60 lbs

That’s like hanging a heavy kettlebell from your neck all day. Over time, this posture leads to “tech neck,” tension headaches, fatigue, and even early wear on spinal discs. In martial arts, we try to never throw a punch with a bent back or dropped guard. In writing, we should never try to create with a collapsed stance.

The Desk as Your Dojo

The dojo is arranged with intention—space is clear, tools are ready, and alignment matters. Your desk should reflect the same discipline:

• Chair height: Adjust until thighs are parallel to the floor, feet flat. Add a footrest if needed.
• Monitor: Place the top of your screen at or just below eye level, about an arm’s length away. This helps prevent forward tilt.
• Keyboard & mouse: Keep them close, elbows at your sides, wrists neutral (not bent up or down).
• Lighting: Natural light is ideal. If that’s not possible, use a lamp angled to the side to reduce glare and eye strain.
• Space discipline: Clear clutter. One inspiring object (a quote, a photo, a talisman) is better than a pile of distractions.

A properly set-up desk protects your spine and frees up cognitive bandwidth. Instead of wasting energy shifting, fidgeting, or fighting discomfort, your body becomes quiet and steady. That’s when creativity has room to move.

Movement as Recovery

In martial arts, no one holds one stance indefinitely. We pivot, shift, and flow. Writers must learn the same. Sitting for long periods locks joints, slows circulation, and fogs the mind. The solution? Micro-movements and breaks.

• Every 30–45 minutes: Stand, stretch, and walk.
• Wrists: Rotate them gently or stretch fingers wide, then make a soft fist.
• Shoulders: Roll them backward in big circles to open the chest.
• Spine: Stand tall, interlace your fingers overhead, and reach up to lengthen.

These short resets improve circulation, loosen tight muscles, and reset your focus. Just as a martial artist regains energy between rounds, a writer can reclaim clarity between pages.

Breathing and Mental Focus

Posture is the framework, but breath is the fuel. In martial arts, a fighter who panics and breathes shallowly tires quickly, loses focus, and makes mistakes. Writers face the same battle: shallow chest breathing fuels tension, anxiety, and mental fog, while intentional breathing grounds the mind and restores clarity.

Why Breath Matters for Writers

• Oxygen to the brain: Poor posture compresses the diaphragm, cutting oxygen intake. Less oxygen = less mental stamina.
• Stress regulation: Slow, deep breathing activates the parasympathetic nervous system, reducing stress hormones that can cloud creativity.
• Focus sharpening: Controlled breath narrows scattered thoughts, allowing you to move from “mental noise” into flow.

I’ve listed below a few practical breathing techniques you can try:

1. Box Breathing (Calm & Center)
   • Inhale through your nose for 4 counts.
   • Hold for 4 counts.
   • Exhale slowly through your mouth for 4 counts.
   • Hold again for 4 counts.
   • Repeat 3–5 cycles.
     Steadies nerves before a sparring match or before tackling a blank page.
2. Reset Breath (Break Writer’s Fog)
   • Inhale sharply through your nose.
   • Exhale in a slow, audible sigh through the mouth.
   • Repeat 2–3 times.
     The equivalent of shaking out the arms between rounds. It releases tension and resets the mind.

Discipline for Longevity

Writing is a marathon, not a sprint. So is martial arts. Both require discipline not just to show up, but to protect the vessel that carries us forward. By treating posture, desk setup, movement, and breathing as training, you ensure that your creativity doesn’t come at the expense of your health.

The discipline of stance is a form of respect for the craft, for your body, and for the words waiting to be written. A strong writing stance can help you maintain a lifetime of stories.

Takeaway: Treat your desk like a dojo. Align your stance. Protect your neck from the hidden weight of forward tilt. Move often. Breathe with intention. With discipline, your body becomes not a barrier, but a partner in the creative journey.

I will be discussing more about how movement meets mood in the Creating Creativity online conference, October 24-25, 2025. You can check it out at www.penandpotential.com.

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About Susan

Under the pen name Michelle Allums, Susan Watts has authored a young adult urban fantasy titled, The Jade Amulet and is currently writing the sequel. Her short stories are also included in the anthologies Christmas Roses and Forever and Always.

Susan has dedicated over four decades to training in multiple martial arts styles and holds the impressive title of a five-time US Karate Alliance world black belt fighting grand champion. Through her karate school, she is able to impart martial arts and life skills. Susan also incorporates her martial arts knowledge into her writing. An avid triathlete, she keeps in shape by running, biking and swimming. She lives in the country with her husband, where they raise animals and enjoy being outdoors. Susan also has three grown children and numerous grandchildren. In addition, she is a CPA and VP of finance for a company in her hometown. 

You can connect with Susan on social media or her website.

Featured image from Depositphotos.