From 8a5f7d60659bcbc76312f7c36763836bd20b47df Mon Sep 17 00:00:00 2001 From: artanis Date: Mon, 27 Oct 2025 16:39:08 +0900 Subject: [PATCH] Last Sync: 2025-10-27 16:39 (Mobile) --- 10-Input/Breathing Exercises.md | 49 +++++++++++++++++++++++++++++++++ 1 file changed, 49 insertions(+) create mode 100644 10-Input/Breathing Exercises.md diff --git a/10-Input/Breathing Exercises.md b/10-Input/Breathing Exercises.md new file mode 100644 index 0000000..e7913e8 --- /dev/null +++ b/10-Input/Breathing Exercises.md @@ -0,0 +1,49 @@ +# Diaphragmatic Breathing Guide for Public Speaking + +This process focuses on strengthening the diaphragm to improve breath support, increase vocal stamina, and prevent running out of air during long talks. + +## I. The Basic Practice: The Foundational Exercise + +The goal of this exercise is to isolate the diaphragm (belly) movement and ensure you are not breathing shallowly with your chest. + +### 1. Preparation and Position +* **Lie Down:** Lie flat on your back (bend your knees for comfort if needed). +* **Hand Placement:** Place one hand on your **chest** and the other hand on your **belly** (just below your rib cage). +* **Relax:** Intentionally relax your shoulders, neck, and chest. + +### 2. The Breathing Cycle +* **Inhale (Belly Rises):** Slowly and silently breathe in deeply through your **nose**. Focus on drawing the air down into your abdomen. + * **Check:** The hand on your **belly** must rise. The hand on your **chest** must remain still. +* **Exhale (Belly Falls):** Slowly and gently exhale through **pursed lips** (like blowing out a candle). Feel your belly hand fall back in. + * **Goal:** Make the exhale last at least twice as long as the inhale (e.g., Inhale for 3 seconds, Exhale for 6 seconds). + +### 3. Practice Schedule +* **Frequency:** Practice for **5 to 10 minutes, 3 to 4 times per day.** +* **Progression:** Once you can do this easily lying down, practice while sitting up straight and eventually while standing. + +*** + +## II. Advanced Endurance Exercises + +These exercises build the control needed to speak for an extended period without becoming winded. + +### 1. The Pacing Count (Builds Stamina) +1. Take a full, deep diaphragmatic breath. +2. On a slow, steady exhale (through your mouth), count aloud, clearly and evenly: **"One, two, three, four, five..."** +3. Stop counting when you feel the first sign of running out of air—do not push to the last gasp. +4. **Goal:** Track your highest count and aim to increase it daily. + +### 2. The "S" Sustain (Improves Air Flow Control) +1. Take a full, deep diaphragmatic breath. +2. Exhale slowly through your mouth, making a long, consistent "**Ssssss**" sound. Keep the volume and tone steady. +3. **Goal:** Sustain the "S" for a minimum of 30 seconds. This ensures a consistent stream of air for your voice. + +*** + +## III. Application for Your Talk + +Integrate breathing into your prepared material as a habit: + +1. **Mark Your Notes:** Write a reminder, like **(DB)** for "Deep Breath" or **(PAUSE & SIP)**, at strategic points (before key points, before reading scriptures, after rhetorical questions). +2. **Use Water Breaks:** Intentionally take sips of water 3-4 times in the first 20 minutes. This forces a stop, a pause, and a moment to take a full diaphragmatic breath. +3. \ No newline at end of file