Pratica di Shadowing: In 9 minutes, you’ll understand breathwork better than 99% of the planet - Impara a parlare inglese con YouTube
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How you breathe is the foundation of your health and it's more important than your diet,
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How you breathe is the foundation of your health and it's more important than your diet,
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your exercise and your sleep combined.
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And the science shows us that breath work can help us lower stress,
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increase energy and feel calmer with just a couple of minutes of practice.
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The problem is most of us don't know how breath work works and what breathing exercises to use in what situations.
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Maybe you tried a bit of box breathing in your time
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or a bit of Wim Hof
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or maybe one night you weren't able to get to sleep
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and you went on YouTube and you looked for some 4-7-8 breathing.
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And chances are it didn't really work very well or in some cases it made things worse.
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And this is because at first glance breathwork is very confusing.
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It seemed to contradict itself at every point.
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So I've spent the last decade attempting to make breathwork as simple as possible for me
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and my clients and that's why I created this.
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This is the periodic table of breath work.
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This is every breathing exercise mapped into just one of six categories
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and in this video I'm going to explain to you
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and teach you how to understand breath work in a way
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that you will know more than 99% of the planet
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so you will never be lost again to know what exercise to do,
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where to do it and how to do it
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because it's all here
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and the best part is I've created a completely free digital version of this
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which you will get at the end of this video so I cannot wait let's get stuck in.
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Hi if you're new here my name is Mike I'm a breathwork teacher
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and researcher and I've spent the best part of a decade trying to understand the complexities of breathwork
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so that I can use the power of breathing tools to help me feel better and help my clients as well
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And over that time, I discovered six key areas that every single breathing exercise fits into.
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And using this framework and the acronym RESET,
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you will never be lost again what to do.
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So let me just break down these six areas for you.
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And RESET is very apt because we need to actually reset our breath.
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Science shows that by about the age of five,
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we start to lose our good breathing that we're born with, our gift.
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And we lose that because of school and stress and watching role models and a whole host of other things.
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But we can get it back again.
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We need a reset.
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So that's exactly what this does.
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And it just so happens to spell out the areas that we're going to be working on.
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Pretty cool, eh?
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So let's break it down.
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So the R is this area here, okay?
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And this is release.
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This is opening up your rib cage and your diaphragm so that you can breathe easier.
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I want you to think about release a little bit like it's the engine of your vehicle.
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And quite frankly, there's probably no point even worrying about the rest of the breathing exercises until we release,
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until we actually have a rib cage that can expand
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and a diaphragm that can move properly and we're not breathing taller and these exercises will help you do that.
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Then we move over to E which is energize.
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That sits here right now and these are slightly quicker techniques.
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You might call these up regulation techniques.
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The ability to help you have more energy in the short term and sometimes in the long term.
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Then we come over to S which is soothe and that's this area here.
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Think about this as down regulation as being able to calm down and relax, get to sleep.
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And these exercises will help you do that.
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We've got things like coherence breathing in here and box breathing.
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And then we come here to embody, the next E.
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Embodiment is a bit like meditation.
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It's connecting your focus to the feelings of the body.
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We get very good at being disconnected,
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being on these things too much.
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And actually the whole world of information here that we need to pay attention to.
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And these will show you how to do that.
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Then we've got T, tolerate slowing down,
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tolerating our breath, a slower breath,
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a slower mind, a slower mind, a slower heart rate.
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That's all here.
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And then we've got another T,
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couldn't make it fit any better than this, which is transformational.
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And these are the sexier breathing exercises,
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the advanced breath work that should be done with a professional in a professional setting.
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So this is the overview of it.
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I'm going to now jump in and explain some of these exercises in the actual video itself.
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But just remember where those six letters are for reset.
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We're resetting our system using this.
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now just one thing to share is the difference between how we breathe
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and breath work how we breathe is what we do 24 7
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when we're not thinking about it breath work are the exercises
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that we do
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when we're consciously trying to do something the cool thing is
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the breathing exercises influence how we breathe in a good way
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or a bad way so we want to be very careful with that and that's what this chart does.
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So let's jump in now to the digital version.
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Okay so here we are this is the periodic table the link is down below so you can access yours right away.
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This will be charged for at some stage as of this
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video being published I am going to be giving this away
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for free just to get some people in stress test it a little bit
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so if you are seeing this video
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and this link then I highly encourage you to pop your email address in and get signed up for it.
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This has taken a hell of lot of time and i'm
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so excited to share it with you so these are the cards
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that explain reset here so we can look at release
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and it'll explain exactly what it is why it matters the benefits you can expect
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and then it will give you the exercises down here so
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if we just take release as an example here we can make this bigger
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or some of the exercises
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that will help you release your breathing system think about release as a breath yoga
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so
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if we click on cat cow what we've we've got here
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is we've got all the humble understandings of what the cat cow is how it works
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and this is the best part
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when you click here there's a video of me teaching you
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the exact cat cow technique again this is free right now it won't be for long
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so get it
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if you're seeing this video then we can look at say for example apple picking why it's important
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and there's a video of me doing it
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and this is the theme throughout the whole table so if we want to energize we would Take,
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for example, Breath of Fire.
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What is Breath of Fire?
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An ancient rhythmic breathing technique.
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It'll tell you how to do it.
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And there you go, there's a little breathing Breath of Fire exercise,
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three rounds, teach taught by moi on there as well.
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And so on and so forth.
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I'm not gonna go through every single thing because I want you to download this and play with it yourself.
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I'm incredibly excited with this because I don't think anything like this has ever existed
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where it takes all the information from breathing and gives it you in a complete picture.
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So everything's in there.
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The link is down below.
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This is the best way I know to harness breath work
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so that you can use it to feel the states you want to feel.
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So if you're feeling tight in the chest and you're feeling stressed and you've got poor shoulders,
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then release is gonna be a great place to start.
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If you're exhausted all the time and you're looking for pick-me-ups,
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then you've got some up-regulation energizing exercises.
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If you're stressed and you can't sleep and you're switched on all the time,
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and this is where most people need to spend a lot of time,
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in Soothe, in Down-Regulate, and these are the exercises to do that.
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If you are disconnected, not feeling your feelings or feeling your feelings too much,
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then spending some time in embodiment would be very, very helpful.
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And then Tolerate is a good one.
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If we're out of breath a lot,
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if we're mouth-breathing as we're walking around,
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going up hills, so they're all there.
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and if you want to learn the advanced stuff for example
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if we look at holotropic breathing i've actually got an interview here with a holotropic guided teacher
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so everything's in here to play with all right
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so have fun with it put in the comments down below
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what you've learned what you're looking to play with how long you've been using breathwork anything like
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that just gives a little flavor of what you're hoping to get from this
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and
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if you want improvements you can let me know as well
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this is only going to be available for a very limited
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period of time i do in plan to use this for something else.
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So have fun with this and get it.
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And if you do get it, you keep it.
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That's your thing I should say as well.
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All right.
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Get the link.
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See you there.
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And YouTube recommends you check out this video next.
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So have a look at this if you're enjoying the content so far.
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Cheers.
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Informazioni su questa lezione
In questa lezione, esploreremo la pratica del breathwork e la sua importanza nel migliorare il nostro benessere generale. Imparerai come la respirazione influisce sulla tua salute e come utilizzare tecniche di respirazione per ridurre lo stress, aumentare l'energia e sentirti più calmo. Attraverso una comprensione dei sei ambiti principali del breathwork, sarai in grado di scegliere l'esercizio di respirazione più adatto a te, basato sulle tue esigenze del momento. Questa lezione ti offrirà anche la possibilità di migliorare il tuo shadowing in inglese attraverso la pratica di ascolto attivo e ripetizione.
Vocabolario e frasi chiave
- Breathwork: pratica di utilizzo della respirazione per il miglioramento del benessere.
- Release: il primo passo per liberare il diaframma e la gabbia toracica.
- Energize: tecniche di respirazione per aumentare l'energia.
- Stress: una condizione di tensione psicologica e fisica.
- Calma: stato di tranquillità e assenza di ansia.
- Reset: riacquisire il controllo della propria respirazione.
- Rib cage: gabbia toracica, fondamentale per una corretta respirazione.
- Diaphragm: il diaframma, essenziale nel processo respiratorio.
Consigli per la pratica
Per sfruttare al massimo le tecniche di shadowing presentate in questo video, segui questi suggerimenti specifici:
- Ascolta attentamente: prima di iniziare a ripetere, ascolta il relatore senza distrazioni. Presta attenzione al tono e al ritmo.
- Ripeti immediatamente: dopo ogni breve frase o segmento, prova a ripetere ciò che hai appena sentito. Questo è un ottimo modo di esercitarti in shadowing site e migliorare la tua pronuncia.
- Regola la velocità: se hai difficoltà a seguire, rallenta il video nelle impostazioni o ascolta più volte. La chiave è assimilare ogni frammento di informazione.
- Focalizzati sulle emozioni: oltre alla pronuncia, cerca di copiare anche le emozioni e l'intonazione del relatore. Questo aiuta a rendere il tuo shadow speech più naturale.
- Esercita regolarmente: la pratica costante delle tecniche di respirazione e dell'inglese ti porterà a un netto miglioramento nella tua pratica di conversazione in inglese.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.
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