This is a poem by Shaw Method teacher Daphne Wood. If you’ve read Steven Shaw’s The Art of Swimming, you may have seen it published there.

can water be a friend?

she went into the water
like going to meet a friend
the water received her
as she was
demanded nothing
but was not unresponsive
allowed her to be tense
reflected that back to her
encouraged her to let some of her holding
be let go
responded when she did
seemed to become softer
and gentler
surrounding her
holding her

as she learned more about the water
and responded
she learned more about herself
perhaps coming into the water
was more like coming back to herself

it was also more than that
the water may not remember and think about her as a friend would
but knowing it would be there
constant
reliable
made her look forward to going to the water
as she would to going to a friend.

© Daphne Wood

Daphne Wood teaches Shaw Method in London. Find out more from her website.

Photo supplied by Daphne Wood.

A baggy jumper can hide a bloated stomach, but a swimming costume reveals all! Bread is a wonderful food. Why then do many people feel bloated, lethargic, and sapped of energy after eating it? Nutrition consultant and Shaw Method swimmer Dr Chris Fenn explains …

Although wheat has been part of our diet for thousands of years, the digestive problems associated with bread have increased rapidly since the 1960s. This coincides nicely with the invention of the “Chorleywood” bread making process (CBP) – a triumph of technology which produces over 80% of the “bread” in the shops today.

If you make bread at home, in the traditional way, you need only four ingredients – flour, water, yeast (or natural yeasts in a sourdough bread), and salt. You also need time – to knead the dough and for the bread to prove and rise and bake.

Time is money in the food manufacturing industry and CBP uses a new strain of wheat, high speed mixing, flour improving additives and enzymes to slice away the production time. The end result is bread without a crust, but with phenomenal volume and lightness, and a soft squishy texture that can last for several weeks before the chemical preservatives can no longer hold back the growth of mould. This is British bread. It is cheap, easy to produce, with a long shelf life – a dream product for the food manufacturers.

CBP celebrates its 50th birthday this year (so pappy birthday to them). White sliced, wholemeal or granary – it’s all the same, if it is made by the high speed, automated, process. In contrast, real bread should appeal to all of your senses – sight, smell, touch, sound, and taste. Traditional crusty white bread has a definite flavour and texture. Just spread with butter for a divine combination. Quality wholemeal bread is a good source of fibre and also B vitamins. These vitamins are vital for the energy metabolism. They act as a spark to release the energy from the foods you have eaten, and put a spring back into your step on the way to the pool.

Thanks to the efforts of The Real Bread Campaign, there are a growing number of artisan bakers producing the real thing. If you want to enjoy eating bread, and not suffer from it, seek out a traditional loaf made by the growing number of artisan bakers across the country. The Campaign website has a map of bakers around the UK. Sourdough bread or bread made from an ancient variety of wheat, known as spelt, are traditional foods which can energise your system. These are not gluten or wheat free, but people who suffered from digestive problems and irritable bowel system often find that they can enjoy this wonderful food again.

Find out more about Dr Chris Fenn

Photo supplied by The Real Bread Campaign

Outdoor swimming has never been so popular, and in this Olympic year it’s sure to get yet another boost as more of us get inspired by the open water events at London 2012. It’s probably too late to secure entry to Team GB for this year’s Serpentine races, but there’s lots more going on. Here’s our guide to the best events of 2012 …

The Big Swim
Sunday 29 January 2012

Get in quick for this Aussie swim – Palm Beach to Whale Beach in Sydney – as it takes place in just over a week (online entries close Saturday 28 January at 3pm). I’m reliably informed that The Big Swim, which dates back to 1974, is infinitely preferable to the overly corporate Cole Classic (removed from this list on expert advice!). The Big Swim is a 2.5 km swim in open ocean, beach to beach and conditions can vary from flat calm to very strong swells. Sounds invigorating.
Get more info >>

Byron Bay Ocean Swim Classic
Sunday 6 May 2012

As winter approaches in Byron Bay, New South Wales, The Byron Bay Ocean Swim Classic gets underway. Run by a local ocean swimming club, the Winter Whales, this race offers a choice of two swims – the Beach Hotel Ocean Swim Classic (2.2 km) and the shorter Westpac Mini Swim (800m). Both swims follow a buoyed course and finish at Main Beach Byron Bay.
Get more info >>

The British Gas Great Swims
May to August 2012

Firmly established at the UK’s premier mass participation swims, the Great Swims attract swimmers from around the world and raise millions for charity every year. This year the events kick off with the Great London Swim (1 mile) held in the Royal Victoria Dock on Saturday 26 May 2012. The Great East Swim (half mile, 1 mile and 2 mile races) takes place in Alton Water Park, Suffolk on Saturday 16 June, with the Great North Swim (half mile, 1 mile and 2 mile races) at Lake Windermere held over the weekend of 22–24 June. The Great Manchester Swim will be held at Salford Quays (1 mile) on Sunday 1 July and the season closes on Saturday 25 August when the Great Scottish Swim (half mile, 1 mile and 2 mile races) kicks off in Strathclyde Country Park. The Great Swims also have a fab website with lots of tips for outdoor swimming and inspiring stories from swimmers who’ve had Great Swim experience.
Get more info >>

Manhattan Island Marathon Swim
Saturday 23 June 2012

Surely one of the most iconic swims, the Manhattan Island Marathon Swim is not for the faint hearted as it is a complete circumnavigation of Manhattan Island, covering 28.5 miles. The start and finish is near Wall Street in view of the Statue of Liberty. Entry is limited to 25 solo swimmers and 18 relay teams, and a qualifying swim is required. At time of writing enrolment for solo swim had closed however enrolment for relay teams will remain open until May (or until the slots are filled).
Get more info >>

The Monster Swim
Saturday 18 August 2012

New kid on the block The Monster Swim is in a monster loch, Loch Ness in the Highlands of Scotland. The loch contains more fresh water than all other lakes in Great Britain combined, and is, allegedly, home to Nessie, the Loch Ness Monster. Don’t let any of that put you off though, this swim is a friendly, welcoming event with two distances – half mile and mile. A non-wetsuit swim requires a qualification swim on Friday 17 August, but otherwise swims are open to anyone over 14 (half mile) and 16 (mile).
Get more info >>

The Hellespont, Turkey
Thursday 30 August 2012

This iconic race linking Europe and Asia across the 2 mile strait known as the Hellespont takes place every year on 30 August. The date is significant as it commemorates victory for the Turks in the Turkish War of Independence against the Greeks in 1922. The crossing was made famous by English poet Lord Byron who, in 1810, became the first known person to swim the Hellespont. Byron swam across in honour of Leander, who in Greek mythology, would swim it nightly to reach his lover Hero. Today, the race draws swimmers from all around Turkey and overseas. SwimTrek, purveyors of fine swimming holidays, are responsible for all overseas entries to the race.
Get more info >>

The Dart 10K
Saturday 8 September 2012

Run by the Outdoor Swimming Society, this event is all about the journey as swimmers meander 10 km down the River Dart in Devon (UK) through warm (ish) fresh water (last year it was 15ºC). There’s a great atmosphere at the race with swimmers enjoying a hot tub, local delicacies and a sing-song at the finish.
Get more info >>

La Jolla Rough Water Swim
Sunday 9 September 2012

Held in La Jolla Cove, just north of San Diego in California The La Jolla Rough Water Swim is another multi-distance event, this time the races are 250 yds, 1 mile and 3 miles. Dating back to 1916 and nicknamed The Big Wet One, this swim is limited to around 2,000 entrants and attracts California’s most accomplished open water swimmers. La Jolla Cove forms a great natural arena for a swimming race and offers spectators a terrific view of the proceedings.
Get  more info >>

The Peter Pan Cup Christmas Morning Handicap Swim
Tuesday 25 December 2012

Finally a chance to hit the Olympic 10k marathon course, but this race is a fraction of that at 100 yards. Given that the temperature of the water will be around 3ºC on Christmas day that’s no bad thing. The Peter Pan Cup dates back to 1864 and has been a seasonal tradition ever since. The race is held in the Serpentine in London’s Hyde Park.
Get more info >>

Good luck to everyone taking part. If you have experience of any of these swims (or any others that I haven’t mentioned) please add a comment below, we’d love to get your recommendations.

NB This article has been updated since publication.

David Wright’s early memories of swimming are of standing around on a poolside shivering whilst his school PE teacher barked “encouragement”. He also remembers a near-drowning incident as a toddler, so it was no surprise that as an adult he experienced a profound fear of water. He could swim, with his head up, but in a constant state of tension and worry that he might get water on his face. All that changed, however, when he discovered Shaw Method at his local pool.

So why did you decide to seek out swimming lessons? A couple of reasons really. I had been on holiday and was struck the amount of fun my companions were having in the pool, and I am nearing 50 so decided to draw up a list of  things I’d like to do before I hit that milestone.

Why did you choose Shaw Method? Steven Shaw teaches in the health club I go to and I’d observed him with other pupils. He seemed like just the sort of person who might be able to help me – calm and reassuring. I’d also watched him swim was impressed by his technique, and his complete lack of aggression in the water.

What was your first lesson like? Very positive, I really started to feel that I was doing something about my fear. We did various exercises to get me more used to the water – walking up and down, for example, and we did approach getting the face in the water.

How did you feel? Calm. I had done a fair bit of mental preparation first. I told myself to go with it and not fight the instructor.

I also told Steven that I might panic so he could be prepared. In the past I’d experienced really strong involuntary reactions in the water, but I told myself that with Steven it would be different and that I’d have an open mind about what was going to happen.

And what about your teacher? I was right about Steven. He has a great poolside manner and really does give you confidence without making you feel like you are an overgrown kid or special case just because you can’t swim.

How is your swimming now? I’ve had about 10 lessons since I first started in September and now I can swim breaststroke. Amazingly I now love being under the water. I think the best bit of the stroke is when you are just gliding through the water. It’s been an incredible revelation really. I’m also struck by how much further I can swim and how much less out of breath I am. Before having lessons with Steven I would end up with such a pain in my neck and shoulders that I’d have to stop: after about half an hour in the pool I’d emerge feeling crippled. Now I just feel that general “worked-out” kind of feeling.

Shaw Method, as Steven’s work is now known, is the result of thousands of hours of hard work and recognising that it was not just about “freeing the neck” or applying other Alexander directions while swimming.

Steven is not unique in applying the Technique to a popular pursuit, but with the exception of Malcolm Balk, the Alexander running coach, is perhaps the only Alexander teacher who has married AT with an activity and formed a whole new discipline. [I know at this point that any Alexander folk who know differently will let me know via the comments – please don't hesitate!]

So many people have had their swimming transformed by Shaw Method over the years, but in that time other benefits from using the Method have come about. Pupils have found their “use” (their self awareness and the way they move and think) improving on land after working in the water with Steven or one of the other Shaw Method teachers, and many people have been introduced to Alexander Technique via Shaw Method.

Jonathan Drake, an Alexander teacher based in Norfolk and exercise expert, agrees that Shaw Method’s benefits go on after you’ve stepped out of the pool. “It will help your general use and posture, and to understand that everything is a process, that the relationship between the head, neck and back is a constant in whatever you are doing,” he says. But he is keen to point out that it is not so easily applied to another activity, so it won’t help you run or use a rowing machine more efficiently. Anecdotally, Steven tells me that he notices postural improvements all the time in his pupils, a key example is his mother who now swims Shaw Method front crawl every morning. She has no aches and pains, and more freedom of movement in her 70s than she had decades ago.

Jonathan, like Steven, had seen the potential for Alexander Technique and swimming many years ago, and wrote about it in his book The Alexander Technique in Everyday Life. Another Alexander teacher who saw AT in the water as an obvious progression was London-based Dorothea Magonet (former Chair of STAT). Before her Alexander training Dorothea had worked as a physio specialising in hydrotheraphy for seven years. “I thought combining the Technique and swimming was a brilliant idea and often thought it would be great to work with people in the water, but with a very busy practice never really had time.”

But why is swimming and the AT such a good fit? Judith Stern, an Alexander teacher and tutor, based in New York, has the following answer: “Swimming is walking in the water,” she says. “It’s a contralateral activity, when the arms and legs are working simultaneously, there’s a spiral to the torso, and it’s an incredibly organic way to have the experience of the whole self [ie the unity of metal processes and physical being].” Judith also feels that pupils have less habits when swimming than they do when walking, an activity most of us do every day.

Interestingly, all the Alexander teachers I spoke to for this article felt that, in certain circumstances, Shaw Method has advantages over AT.

Jonathan Drake suggests it to pupils who who are heavier because of the water’s supportive properties,”The more overweight will often struggle on dry land, but when they’re in the water they can discover a kind of confidence that they don’t have on dry land.” The freedom of movement in the water is something that just can’t be replicated on land, and it’s not just the overweight who benefit from working on themselves in the pool. For those with mobility problems too, the water is a great liberator.

Judith Stern talks about the experience of working in the water as being womb-like. “For us to feel weightless and to experience that movement is so different to being landed. It’s a completely different kinesthetic experience that it opens up people’s possibilities in a more elegant and easy way.”

For Dorothea Magonet it is useful as a diagnostic tool, and can be the key to accelerated learning. “Moving in water can show up all sorts of movement and behavioural habits that are much more amplified than on land, so combining the principles of the Alexander Technique to moving in water and dealing with water can accelerate the learning of swimming and the learning of the AT,” she says.

But what about those who don’t instantly connect with the Technique in its traditional form? Paul Cook, an Alexander teacher working in Brisbane, Australia and editor of the AT journal Direction says, “AT is much easier to understand if applied to something you like to do. If you are suffering from bad posture, in pain or even invalided the transition to relief may be accelerated by applying AT principles to something you already enjoy.”

I have heard that there are pupils who say the AT didn’t make sense to them until they tried Shaw Method, and there is no doubt that being asked to lead with the head when you are swimming is more of a lightbulb moment than being given the same direction for walking or even getting up out of a chair.

While most Alexander teachers are very good at explaining their work and how it will benefit you, there can be a tendency to use jargon and teach it without much contact with pupils’ every day life. “The way it is taught is often a very rarified experience,” says Jonathan Drake. “I had a traditional training, working in the chair mostly, and the reason I wrote my book [see above] was trying to make sense to applying it to other activities.”

Judith Stern concurs with Jonathan. “I think that sometimes applied work is a little easier,” she says. “Steven, in particular, makes the Technique really accessible. There’s no jargon, and a lot of practical application.”

There is no doubt that, for many, the door to Alexander Technique is flung open by Shaw Method, and Steven has seen a lot of pupils transfer from the water to more traditional AT lessons. From their experience in the pool, they are turned on by its possibilities as Dorothea Magonet can attest.”They bring a different motivation to the learning of the AT,” she says. “They have experienced how their habits prevent them from learning and how the principles of the AT can help them unlearn habits. They learn to be comfortable in the water and swim with more pleasure. This gives them a particular impetus to apply what they learn to an AT lesson.”

It seems to me that like all great innovators Steven Shaw has taken an idea that perhaps many would have thought of, and worked tirelessly to make it work, to give back to its twin inspirations – Alexander Technique and swimming – and to promote both. As Dorothea Magonet says, “It’s a stroke of genius, and at the same time so obvious.”