Puff: Breathing Exercise
"Breathing? Why do I need to learn to breathe; I already breathe!" People who make comments like these have clearly never experienced the benefit of doing breathing exercises to help them become better presenters. Of course we all breathe, most of the time without paying any attention to it at all. But many of us don't breathe correctly once we're standing in front of a group of people to deliver a speech. Our nerves take over, our breathing become shallow and our voices more pinched than when they're relaxed. The following exercises really work, BUT.....only if you do them frequently over a longer period of time. You need to practice them often enough so that when you feel an attack of the nerves coming on (not just in public speaking situations, but at any time!) you can automatically switch to doing them unobtrusively. Some of these exercises will help you project your voice better, so you can speak in larger rooms: you don't need to shout and strain the vocal chords if you know how to project. Some will boost your confidence. One student even told me that one of the exercises helped her to get to sleep at night.
BREATHING FOR PUBLIC SPEAKING AND RELAXATION
Easy Warm up (4" means 4 seconds):
Breathe in and out gently
Loosen jaw
Shoulders to ears and shoulder role
Smile
Breathe in and out gently (in nose, out mouth)
4” in and 4 “ out
4” in – 4” hold – 8” out
Shoulder role
Smile
Training the voice and projection:
As before: 4” in – 4” hold – 4” out
4” in – 4” hold – 8” out (visualize stomach flattening and breath moving down)
4” in – 4” hold – 8” out while hum/buzz and feel neck or put fingers in ears
4” in – 4” hold – 8” out while increasing volume (2x)
Alternate nostril breathing (known as Pranayama in yoga):
Sit comfortably
Chin down a little
Breathe in gently in and out through nose
Use thumb and 4th and 5th finger for nostrils. 2nd and 3rd finger on forehead
Cover right nostril with thumb. Breathe out through left nostril
Breathe in through left nostril
Cover left nostril and remove fingers from right nostril and breathe out through right nostril
Breathe in through right nostril
Continue alternative nostril breathing
When relaxed stop
For energy/activating yourself:
Woodchopper (pretend your chopping wood and let out an almighty roar)
Warrior (turn one foot out 90 degrees, the other slightly turned in, and bend the knee of the fully turned out foot. Raise arms to shoulder height, relax shoulders, breathe out and visualize being strong -- do other side)
Earthing (visualize being strong). Feel the contact of your toes and feet with the ground.
Earthing II: put your weight onto your left leg, place the palms of your hands together, focus on one point about 5 foot away from you. Then lift right leg a little way and balance while breathing gently. Repeat other side.
BREATHING FOR PUBLIC SPEAKING AND RELAXATION
Easy Warm up (4" means 4 seconds):
Breathe in and out gently
Loosen jaw
Shoulders to ears and shoulder role
Smile
Breathe in and out gently (in nose, out mouth)
4” in and 4 “ out
4” in – 4” hold – 8” out
Shoulder role
Smile
Training the voice and projection:
As before: 4” in – 4” hold – 4” out
4” in – 4” hold – 8” out (visualize stomach flattening and breath moving down)
4” in – 4” hold – 8” out while hum/buzz and feel neck or put fingers in ears
4” in – 4” hold – 8” out while increasing volume (2x)
Alternate nostril breathing (known as Pranayama in yoga):
Sit comfortably
Chin down a little
Breathe in gently in and out through nose
Use thumb and 4th and 5th finger for nostrils. 2nd and 3rd finger on forehead
Cover right nostril with thumb. Breathe out through left nostril
Breathe in through left nostril
Cover left nostril and remove fingers from right nostril and breathe out through right nostril
Breathe in through right nostril
Continue alternative nostril breathing
When relaxed stop
For energy/activating yourself:
Woodchopper (pretend your chopping wood and let out an almighty roar)
Warrior (turn one foot out 90 degrees, the other slightly turned in, and bend the knee of the fully turned out foot. Raise arms to shoulder height, relax shoulders, breathe out and visualize being strong -- do other side)
Earthing (visualize being strong). Feel the contact of your toes and feet with the ground.
Earthing II: put your weight onto your left leg, place the palms of your hands together, focus on one point about 5 foot away from you. Then lift right leg a little way and balance while breathing gently. Repeat other side.