シャドーイング練習: How to Nail Up Breathing | Hypnobirthing Breathing Techniques | The Positive Birth Company - YouTubeで英語スピーキングを学ぶ
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Hi, I'm Siobhan Miller.
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Hi, I'm Siobhan Miller.
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I'm the founder of The Positive Birth Company.
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I'm a hypnobirthing teacher and also a mum of three,
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and I am on a mission to make hypnobirthing more accessible for everyone.
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Right now, I'm going to tell you about breathing.
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In hypnobirthing, we talk about two stages of labour,
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the upstage and the downstage.
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In the upstage of labour,
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that's where your uterus muscles are drawing up and your cervix is softening, dilating and opening.
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That's usually the longer stage of labour.
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And then the second stage is the down stage.
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That's where the uterus muscles start to move in the opposite direction
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and push your baby down the birth canal and out so that they're born.
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So with that in mind,
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we have two breathing techniques,
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up breathing and down breathing.
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Up breathing for the up stage and down breathing for the down stage.
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And in this video, I'm going to talk you through up breathing.
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Now, when I say breathing is a game changer, I absolutely mean it.
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If you take one thing with you into birth,
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I recommend you take breathing.
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You always got your breath with you.
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So you don't need to remember to pack anything special.
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You don't need to remember to buy anything.
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It's free.
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It's easy.
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And it's hugely effective.
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Okay, so bear with me.
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This is how to do up breathing.
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You simply need to breathe in for a count of four through your nose
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and then breathe out for a count of eight through your mouth.
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So when you inhale through your nose I want you to think about drawing that air in,
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feeling your chest expand and filling your lungs with air
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and then as you exhale through your mouth slowly letting the air out feeling everything soften
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and relax as you do so and then i want you to repeat
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that four times so in for four inhale expand out for eight exhale relax four times over
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that actually is 48 seconds so this is a less than a minute of work okay
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so i'm going to count for you
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and we're going to do it together okay now you might
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like to close your eyes to help you relax I find
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that helps but if you don't want to do that that's absolutely fine.
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Okay so we're going to start by breathing in through our nose for four out through our mouth for eight
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and I'm going to count it four times okay ready
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right in two three four out two
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three four five six seven eight in
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two three four out two three four five six seven eight.
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In two three four out two three four four, five, six, seven, eight.
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In, two, three, four, out,
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two, three, four, five, six, seven, eight.
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Hopefully you feel a little bit more lighter,
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grounded and relaxed after doing that and that's just 48 seconds
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and you know what's really magical about that is that
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when you're in established labour your surges
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or contractions will typically last around 45 seconds to a minute
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so if you close your eyes and commit to that breath
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and breathe in for four out for eight four times over by the time you open your eyes
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and you've done that breathing pattern your surge
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or contraction will have finished completely or it will just be easing off
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so you can literally ride that wave by committing to your breath not only
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that but this breathing technique actually works by down downregulating your nervous system.
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And what that means is it will slow your heart rate down and reduce the amount of adrenaline that you're producing.
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So it will help you to not only feel better
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but enable your muscles in your body to work more effectively as well,
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making labour quicker, easier and more straightforward.
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I told you it was a game changer.
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So in for four, out for eight, four times over.
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And if you struggle to breathe out for eight,
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you can always modify that.
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So for example, you could breathe in for three and out for six.
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Anyway is fine as long as you keep breathing and you try to ensure that your exhale is longer than your inhale.
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Because if you think about panic breathing or hyperventilating,
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your exhale gets shorter and shorter and shorter.
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And we want to make sure that doesn't happen.
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We want to achieve the opposite of that.
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So we want to make sure that exhale is nice and long.
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So whether you do in for three,
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out for six, in for four,
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out for eight, it doesn't matter.
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Find a way that works for you.
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But honestly, it sounds simple and it is simple and it will absolutely make your birth better.
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If you like this video please don't forget to hit subscribe
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and of course give us a thumbs up and do check out all the other videos here on my channel.
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If you want to learn more about hypnobirthing then please check out our hypnobirthing pack at www.thepositivebirthcompany.co.uk
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where you can also get yourself a free positive affirmations mp3.
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Thank you.
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このレッスンについて
このレッスンでは、呼吸法に焦点を当てて練習します。特に「アップブリージング」というテクニックを学び、リラックスしながら呼吸を整える方法を実践します。この技術は、英語を学ぶ際にも非常に役立ちます。なぜなら、リズム良く呼吸することで、発音の流暢さが向上し、自信を持って話すことができるようになるからです。アップブリージングでは、鼻から息を吸い、口から息を吐くサイクルを繰り返すことで、心身ともにリラックスさせることができます。
重要な語彙とフレーズ
- アップブリージング - 力を入れずに息を吸い込む方法
- ダウンブリージング - 息を吐き出す方法
- リラックス - 心身を落ち着かせる状態
- ウエストの筋肉 - 子供を出産するために使われる筋肉
- インヘイル - 吸い込むこと
- エクスヘイル - 吐き出すこと
- カウント - 数えること
- ブラッシング - 軽やかに進むことを意味する
練習のヒント
このレッスンでの練習の際は、英語シャドーイングを取り入れることをお勧めします。具体的には、動画内で提供される呼吸のリズムに合わせて声に出して練習します。この技術は、「シャドーイング」として知られており、他の人の発話を模倣することで、英語の発音を良くするのにとても効果的です。
特にこのレッスンのスピードはゆっくりとしたリズムが特徴ですので、自分のペースに合わせて無理せず進めることができます。まずは、動画を観ながら声を出してみて、呼吸のタイミングを掴みましょう。そして、何度も繰り返すことで、流暢さを増し、自信を持って英語を話す基盤を築いていくことができます。リラックスしながら、楽しんで取り組むことが重要です。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。