쉐도잉 연습: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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If you only have so much time in the day and you're wanting to partake in, you know, habits that are going to benefit your mind,
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why would I spend time doing something like meditation when I could do that same amount of time, spend that same amount of time doing exercise
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where I know that it's particularly vigorous exercise is going to be beneficial for my brain, it's going to increase things like neuroplasticity,
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which we'll talk about, but also positive effect. So that's the question.
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Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
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My answer simply would be that you don't have to choose.
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You can do both together, and it won't take any extra time.
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And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
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is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
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And we can talk more about neuroplasticity in a few moments.
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But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
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If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
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toxic thoughts, if you're in an environment which is stressful,
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you will increase the likelihood of being stressed and of being challenged
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because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
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And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
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What the real challenge is,
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is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
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if you will.
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And we can actually do both together.
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So let me give you a very simple kind of invitation.
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Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
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It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
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Reflect on how doing this physical exercise is beneficial not only for yourself,
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but it's beneficial for all of those that you touch directly or indirectly.
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That is, it's a radical act of generosity for you to be improving your health.
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It's not just something good for you
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but it's something good for the entire social network
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that you interact with which in your case is really large um
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and so in invoking that kind of mind state
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or um we we um call it a mindset uh uh is uh
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which is a mindset of generosity and altruism is filling your mind with this virtuous,
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wholesome motivation while you're doing something that will increase your neuroplasticity.
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That is the ideal combination.
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This is something we've called contemplative aerobics.
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So just, I do think about positive things about myself when I am preparing for exercise.
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In fact, that's almost solely what I'm thinking about, how this is going to benefit me, how I'm going to be in a better mood, how I'm going to focus better, how it's good for my cardiovascular health my brain aging.
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The idea of how it's good for everyone else, how me improving myself is also going to affect the way I interact with people,
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that is a very new concept to me.
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And why is that so beneficial for well -being?
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Because it connects you with others, which is one of the core pillars of well -being.
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In 2023, the then U .S.
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Surgeon General Vivek Murthy issued the first health advisory ever issued
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by a public health officer in the United States on loneliness and social isolation.
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One of the things he called out in that report is
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that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
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Loneliness gets under the skin and affects our biology.
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And the reverse of that, social connection, also gets under our skin and affects our biology.
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We know that connecting with others is anti -inflammatory.
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Practices which help us connect to others,
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actually change our biology in very meaningful ways that are really important for our mental and physical health.
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Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
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you know, you said altruistic behavior, compassion, I mean, thinking about how you're improving your health and how that's going to improve the health of others,
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does that somehow just thinking about that help you become more social or connected to others, or how does that work?
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Yes, if it's done on a regular basis,
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systematically as a practice with intentional focusing of the mind on those topics,
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the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
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that engage in these practices compared to those who are doing another kind of strategy.
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And we've looked at hard -nosed measures of altruistic behavior.
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We've also looked at the brain using direct measures of brain function
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and structure using mri and we've shown in in hard nose randomized controlled trials
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that it doesn't take much to actually change one's behavior
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and one's biology but you need to do it on a regular basis it's not
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and just like physical exercise you know
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that you can't work out for a couple of weeks
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and then think that the improvements that you may have gleaned from
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that are going to last forever if you stop working out.
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It's a practice that you continue to do for hopefully the remainder of your life.
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And similarly with this, these are practices that we envision people doing for the rest of their life.
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And I liken it to brushing our teeth.
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When humans first evolved, none of us were brushing our teeth.
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And yet most people.
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I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
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It's not part of our genome.
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We've learned to do that.
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And the data show that if we spend even as short a time as we spend brushing our teeth, nourishing our mind and our heart, this world would be a different place.
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이 레슨의 어휘와 말하기 포인트
이 영상에는 섀도잉할 문장 76개와 단어 1030개가 있습니다. 말하는 구간의 길이는 7:25입니다. 화자는 분당 약 139단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 83%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| connect 동사 | /kəˈnɛkt/ | 잇다, 연결하다 |
| brush 명사 | /bɹʌʃ/ | 솔, 브러시 |
| biology 명사 | /baɪˈɑ.lə.d͡ʒi/ | 생물학 |
| beneficial 형용사 | /ˌbɛn.ɪˈfɪʃ.əl/ | 유익하다, 이롭다 |
| loneliness 명사 | /ˈloʊnlinəs/ | 고독, 외로움 |
| neutral 형용사 | /ˈnuː.tɹəl/ | 중립의 |
| generosity 명사 | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | 선심 |
| topic 명사 | /ˈtɑpɪk/ | 화제, 주제 |
| compare 동사 | /kəmˈpɛɚ/ | 비교하다, 비유하다 |
| ideal 형용사 | /aɪˈdi(ə)l/ | 이상적, 리상적 |
| mood 명사 | /muːd/ | 기분 |
| reflect 동사 | /ɹɪˈflɛkt/ | 반사(反射)하다 |
| radical 명사 | /ˈɹædɪkəl/ | 부수 |
| habit 명사 | /ˈhæb.ɪt/ | 습관, 버릇 |
| toxic 형용사 | /ˈtɒk.sɪk/ | 유독 한 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | we've called · we've conducted randomized · we've looked |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | is indeed · being stressed · being encoded |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | environment which is · others, which is · those who are |
주의할 발음
화자는 we've, you're, I'm 같은 축약형과 약화된 형태를 21번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- 긴 단어 — 강세 위치에 주의: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
- 자신의 목소리를 녹음해 원본과 비교하고, connect, brush, biology 같은 단어에 특히 주의합니다.
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.