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10-Input/Breathing Exercises.md
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# 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.

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10-Input/Cover Letter for OIST Relocation.md
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---
Title: Cover Letter - OIST Relocation Staff
Date: [[<#today>]]
Applicant: Spencer Grimes
Job: Relocation Staff, OIST
Source: LinkedIn
---
Spencer Grimes
Panama City, FL & Okinawa City, Okinawa, Japan
(470) 336-2298 | toamidan@gmail.com
November 5th, 2025
Hiring Committee
Relocation Support Services Section
Okinawa Institute of Science and Technology Graduate University (OIST)
1919-1 Tancha, Onna-son, Kunigami-gun, Okinawa, Japan
Subject: Application for Relocation Staff Position
Dear Hiring Committee,
I am writing to express my strong interest in the Relocation Staff position at the Okinawa Institute of Science and Technology Graduate University (OIST). As someone currently based in Okinawa, Japan, who has also lived in the US, and with a deep enthusiasm for supporting world-class research and science, I believe my professional experience and commitment to international community building align perfectly with OIST's mission.
The opportunity to support the exceptional faculty and staff advancing fields like Neuroscience and Physical Sciences is personally compelling. I am eager to contribute to OIST’s globally recognized, multidisciplinary environment by helping new hires settle in smoothly.
My background provides several key advantages directly relevant to the duties of a Relocation Staff member:
* **Cross-Cultural Communication and Support:** My experience as a TESOL Teacher involved training on over 40 different teaching methods, requiring me to consistently tailor communication and information delivery to diverse, international audiences. Combined with my conversational ability in Chinese and Japanese, I am well-prepared to be flexible and proactive in supporting employees and their families as they navigate their new lives in Okinawa. This experience directly addresses the preference for candidates who have supported incoming foreigners.
* **Logistical and Administrative Coordination:** My recent work as a Project Manager for MXT.co required me to coordinate two separate development teams to build a single, functional e-commerce store. This involved holding weekly meetings, enforcing deadlines, and writing weekly reports on project status. This track record of managing complex, multi-step logistical processes is highly transferable to arranging travel, managing temporary accommodation, and handling necessary field support like bank accounts, residence registration, and housing contracts.
* **Documentation Security and Visa Processing:** As a Web Designer/Developer and Shopify Consultant, I routinely handle sensitive data and secure client platforms, including server management with Linux/Docker. I understand the critical importance of information security and managing personal documentation securely. This administrative rigor is essential for providing accurate visa-related support, including the preparation and submission of Certificates of Eligibility and managing visa extensions.
### VISA Sponsorship
I should mention that I would require VISA sponsorship to accept this position. My commitment to relocating and contributing to the OIST community is absolute, and I am prepared to provide all necessary documentation to facilitate this process. I am highly motivated to work at OIST and believe I have the perfect skill set to ensure your new staff members have a positive, seamless transition to Okinawa.
Thank you for considering my application. I look forward to the opportunity to discuss how my skills and local knowledge can best serve the Relocation Support Services Section.
Sincerely,
Spencer Grimes
---
***Please be sure to indicate where you first saw the job advertisement.***
I saw this job advertisement on **LinkedIn**.