Breathing for Speech （演讲的呼吸训练）

Many years later I would discover through my own research, breathing for speech to actually calm the nerves or tame the butterflies in our stomach involves a different way of breathing. It’s the foundation block for getting us to have the physical and mental strength to give our voice the best sound possible when we speak.

许多年后，我通过的研究发现，呼吸对于客服演讲的紧张，或者“驯服我们胃中的蝴蝶”确实有用，如果你采用不同的的呼吸方式。这是我们身体与头脑的基石，帮助我们演讲时达到最好的声音。

Breathing for speech involves using the belly, or diaphragm to fill slowly with air. It has the effect of slowing the heart rateand putting us in a more relaxed state which in turn allows us to think moreclearly and gives us control insituations whether for giving a formal speech, or having a conversation inwhich we want to feel confident without the surge of butterflies doing loop theloop instead.

演讲呼吸训练，包括用你的腹腔，隔膜式呼吸，用空气填满他们。他有降低心率，让我们更加放松的功效。这让我们有更清醒的头脑，去掌控一场正式演讲的形式。或者，让我们在一场对话中，更加自信，不用去在乎那些在胃中“扑腾的蝴蝶”。

This is what we call socialised breathing - because most of the air we breathe just fills the cavities around the bones in our neck but doesn’t do much to fill ourlungs which - like a balloon - can fill with much more air, and be released more slowly than just a haha - being literally out of breath, leaving us feeling tired and our voicessounding weak as well.

这叫做“社交性”呼吸。因为我们呼吸的大量空气都在脖骨旁的空洞里，并没有进入我们的肺部。就像一个气球，能很多气，然后慢慢地放气….这样的呼吸方式，让我们有些疲倦，声音渐弱。

OK -let’s try it - place one hand on your shoulder, and the other on yourbelly. The reason for pacing your handon your shoulder is that it should not move as you breathe.

好，我们试一下。把一只手，放在你的肩膀，另外一只放在腹部。这样你的手，就不会因为呼吸移动。

Now,with the other hand over your belly, take a deep breath through your nose,counting slowly to four. Think of yourbelly as that balloon and notice it expanding as the air reaches inside.

现在，用鼻腔深呼吸，慢慢从一数到四。把你腹部想成气球，在近期扩张。

Now hold it for four seconds, then let the air out through your mouth for ano ther four seconds as your balloon - the belly - comes in.

现在，坚持四秒钟，然后让空气从口腔吐出，也用四秒钟。腹部，气球，呼进呼出。

Ittakes some practise to get used to this routine, but the fact is we do itautomatically when we fall asleep. Everwatched a baby lying in its bassinet asleep, breathing with its shoulders goingup and down?

需要多多练习，才成为日常。事实上，我们每天睡觉的时候，都在自觉地做着这个动作。你有没有见到小宝贝在婴儿车里，睡觉时小胳膊上下摇摆呢？

Breathingfor speech isn’t something you have to do all the time - but it is reallyeffective as a warm-up exercise when you have to give a small presentation atwork, or in the larger setting of a public gathering.

演讲呼吸训练，不是每天都要做的，但是当我们有小型的工作报告，展示，或大型公众集会时。他是很有效的，热身运动。

In fact you can feel the benefits evendoing it for two or three minutes before the event. When you start speaking, you can revert tothe normal more shallow breathing because you’ll be more confident knowing youhave more air in your lungs and have tamed the nervous butterflies into acalmer state of excitement that’s needed to keep you and your voice on track.

实际而言，你如果在演讲两三分钟前，做这个热身。会收益良多。当你演讲的时候，可以恢复正常的，或更轻松的呼吸。因为你的肺里有很多的气，你会更加自信。驯服紧张的蝴蝶，平静而兴奋的心态，让你的声音贯穿全场。

Butthe more you practise belly breathing, the easier it is to do at any time, evenwhile sitting or standing on public transport. No-one around you will know -they’ll all be on their smartphones anyway. Make it a habit to calm down whenyour feel anxious. Yoga practitionersknow all about this technique.

当你更多的练习腹部呼吸的时候，就会发现任何时候都很容易。在公共交通中，每人会知道，因为他们都在看手机呢。不管怎么说，这是一个缓解你焦虑的好习惯。瑜伽练习者，知道其中的奥妙。

You’velaid down the first building block of finding your hidden voice and giving youthe strength to use it in the way you want - hopefully to communicate with easeand be assured whenever those vocal chords vibrate.

你已经完成了第一个基石，找到你隐藏的声音。并给你使用他的力量。希望你交流时，随着声带的震动，你可以使用自如。