Shadowing Practice: How to Look Prettier Naturally (Backed by Science) 🧬 - Learn English Speaking with Video

So you've been scrolling, trying to glow up, but all you keep hearing is drink water and get good sleep.

Like, okay, we get it, but why is your face still not cooperating?

That's because most of those tips are surface level, and they don't actually explain what's going on underneath.

Well, in this video, I'm going to show you real, science-based ways to enhance your beauty, the kind that actually affect your face,

your skin, and how you look overall.

And no, this is not guesswork.

I've done the research, so you're not wasting your time.

So I need your full attention, because I'm about to break down exactly how you can go from this to this in a way that actually makes sense.

Let's start with something most girls don't even realize.

Sometimes your face is not fat.

It's just holding fluid.

Yes, water, just chilling in your face like it pays rent.

And you're probably like, OK, but why?

So basically, it's because of your lymphatic system.

It helps drain waste and fluid from your body.

But here's the thing, it doesn't have a pump like your heart.

So if you don't help it a little bit, your face will just hold onto that fluid, especially overnight.

That's why your face looks swollen in the morning.

So here's what I personally do, and you can literally do this with your hands.

You don't need anything fancy.

But if you have a gua sha, feel free to use it.

at your neck, then move up to your jaw, then your cheeks, then under your eyes, and always move down toward your collarbone.

Like, imagine you're gently guiding everything down and out.

And I know it sounds simple, but trust me, this actually works.

You're literally helping your body drain that extra fluid, which defines your cheekbones, reduces puffiness,

and makes your face look slimmer almost instantly.

So it's giving, I woke up like this, but secretly you did a three minute massage.

Now, this one is for my girls who love results, but hate stress.

Before bed, lie down and put your legs up against the wall for like 10 minutes.

That's it.

No suffering, no gym membership.

You're literally just laying there.

And you might be thinking, okay, but what is this actually doing?

Even British Vogue explains that the legs up the wall pose can support lymphatic flow and improve circulation, especially in the lower body.

So while it's not magic, better circulation and fluid movement can make you look less swollen overall, which means less eye bags,

less double chin, and less waking up looking like you cried over a situationship.

Like you didn't even try that hard, but somehow you look better.

Let me put you on something that feels illegal because it's so simple.

It's called a stomach vacuum.

Basically, all you do is suck your belly in as far as you can, hold it for like 15 to 30 seconds, and then repeat that for a few minutes a day.

That's it.

And I'm not even joking because here's the science behind it.

It targets your transversus abdominis, the deepest core muscle that actually holds your waist in, not just the surface abs.

Now let me tell you a secret.

Do this right after you pee in the morning.

Empty bladder.

And instead of just sucking in, pull your breastbone up.

And this is why it works.

It pulls your waist inward naturally, helps your posture without you even thinking about it, and makes your stomach look flatter even when you're just chilling.

So instead of chasing abs, you're literally training your body to stay snatched.

I'm about to say something that might offend some people, but I'm saying this because I love you.

If you breathe through your mouth a lot, it can actually affect your face over time.

I know it sounds unbelievable, but it's true.

Chronic mouth breathing has actually been linked to changes in facial development, which is why nasal breathing is so important long-term.

Mouth breathing can lead to a longer face shape, a weaker jawline, dry lips, and less defined features.

And listen, I'm not saying this to scare you.

I'm just trying to make you aware.

So what can we do instead?

Train yourself to breathe through your nose more.

Like, start noticing it throughout the day.

When you're relaxing, when you're walking around, and especially when you're sleeping.

It sounds small, but this is one of those habits that changes your face over time.

Okay, now that we've spoken about your mouth, we need to talk about your tongue.

Because where your tongue rests in your mouth also affects your facial structure over time.

So, ideally, you want your tongue resting on the roof of your mouth, lips closed, and teeth lightly touching or just relaxed.

And you might be wondering, what exactly does this do?

Well, it helps support your jawline, encourages better facial development, and even helps with breathing.

But please, don't start clenching your jaw like you're mad at someone.

This is supposed to feel natural and relaxed, not like you're beefing everyone.

Okay wait, we need to talk about this one properly

because a lot of you are accidentally sabotaging your face every single night.

Like, be honest, how do you sleep?

Are you the type that sleeps face down like you're hiding from your responsibilities?

Or curled up on your side with your cheek fully squished into the pillow.

Because here's the thing, when you sleep like that, you're literally applying constant pressure to your face for like 6 to 8 hours straight.

So what does this cause over time?

1. Puffiness, especially in the morning.

When your face is pressed against the pillow, fluid gets trapped and circulation is slightly restricted, so you wake up looking swollen on one side.

2. Facial asymmetry.

If you always sleep on one side, that side of your face is constantly being compressed.

Over time, one cheek might look slightly flatter, one eye area might look more puffy, and your face might look a bit uneven in pictures.

3. Skin issues.

Your pillow can rub against your skin and trap oil, sweat, and bacteria.

So this can lead to breakouts, fine lines from repeated creasing and dull-looking skin,

especially if you're the type to not wash your pillowcase every week.

So what should you actually do instead?

Now, I'm not about to tell you just sleep on your back like it's that easy, especially if your body has gotten used to those sleeping positions.

But here are realistic options.

One, try back sleeping gradually.

Start by laying on your back when you fall asleep.

Use a pillow under your knees to help you stay comfortable, and use a slightly elevated pillow for your head.

This reduces fluid buildup in your face and pressure on your skin.

Two, if you know you're not leaving side sleeping anytime soon, don't smash your face fully into the pillow.

Try to keep your face slightly angled, and switch sides regularly.

This is important.

Three, keep your pillow clean.

I'm saying this with love.

If you haven't washed your pillowcase in a while?

Your skin knows.

100

Try to change it at least once or twice a week, especially if you have acne-prone skin.

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So tonight, just be aware.

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Before you knock out, ask yourself, am I about to squish my face for eight hours straight, or am I protecting the face I'm trying to glow up?

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Please protect your face at all costs.

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If your skin has been breaking out, looking dull, or just not giving that glow you know it's capable of, I'm pretty sure your first thought is,

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I think I need a new cleanser or a better serum.

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But what if I told you it might not even be your skincare?

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Like, genuinely, what if the issue is coming from inside your body?

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Because your gut actually plays a huge role in how your skin looks.

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Like seriously, your gut affects things like inflammation, which can trigger breakouts, your hormones,

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which also affect acne and oil production, and overall skin clarity.

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So if your gut is struggling, your skin is gonna show it.

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Now, you might be thinking, okay, so what am I supposed to do about that?

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Nothing crazy, I promise.

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Just small things that actually make a difference.

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One, try to eat more fiber, like fruits and veggies.

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Two, add in yogurt or fermented foods if you can.

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Three, drink enough water.

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Yes, I'm saying it again because it matters.

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And lastly, please don't go overboard with sugar every single day.

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You don't have to be perfect, just be a little more intentional.

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Because when your gut is doing better, your skin usually follows.

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Have you ever heard of acupressure?

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It's basically just applying gentle pressure to certain points on your face.

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But don't worry, it's not complicated or scary.

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Like, you can literally do this while you're sitting in bed scrolling on your phone.

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Now, let me show you three amazing acupressure points that you can massage every day to increase blood flow to the face.

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One, take your finger and gently press right in the center of your eyebrows for a few seconds.

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Two, clench your jaw and locate your masseter muscles, then massage it for two minutes.

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Three, place your fingers right underneath your eye bags, directly under your pupils, and massage it for a few seconds.

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Nothing aggressive, okay?

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We're not fighting our face, we're relaxing it.

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This will help boost blood flow to your face and keep your face looking young and youthful.

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Okay, listen.

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After you cleanse your face, I want you to rinse it with cold water.

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Not freezing to the point where you're fighting for your life, but definitely cooler than what you used before.

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You might not like it, but when you use cold water at the end of your routine, it helps calm your skin down and also reduce any redness or puffiness,

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especially if your skin gets a little irritated easily.

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Also, cold water temporarily tightens your skin and boosts circulation, so you get that subtle, awake look.

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So next time you're at the sink, don't just rush through it.

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Finish your routine with a few splashes of cold water and actually pay attention to how your skin feels after.

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Now, let me be real with you.

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None of these things are overnight magic.

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But when you combine them, your looks will start improving.

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If you made it this far, congratulations.

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You're officially part of the I'm Glowing Up Intelligently Club.

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Don't forget to like, subscribe, and comment which tip you're actually going to try immediately after this video.

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Because I will be checking.

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And remember, we're not chasing perfection.

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We're becoming the best, healthiest, and prettiest version of ourselves.

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Bye, girly, and I will see you in my next video.

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Vocabulary and speaking notes for this lesson

This video has 150 sentences and 1826 words to shadow. The speech runs for 11:28. The speaker talks at a natural 159 words per minute, close to everyday conversation. 82% of the words are among the 3,000 most common in English; the rest is worth studying before you start.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
fluid noun	/ˈflu.ɪd/	Any substance which can flow with relative ease, tends to assume the shape of its container, and obeys Bernoulli's principle; a liquid, gas or plasma.
pillow noun	/ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞]	A soft cushion used to support the head in bed.
breathe verb	/bɹiːð/	To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
relax verb	/ɹɪˈlæks/	To make something loose.
facial adjective	/ˈfeɪ.ʃəl/	Of or affecting the face.
massage noun	/məˈsɑ(d)ʒ/	The action of rubbing, kneading or hitting someone's body, to help the person relax, prepare for muscular action (as in contact sports) or to relieve aches.
circulation noun	/ˌsɝkjʊˈleɪʃən/	The act of moving in a circle, or in a course which brings the moving body to the place where its motion began.
cheek noun	/t͡ʃiːk/	The soft skin on each side of the face, below the eyes; the outer surface of the sides of the oral cavity.
glow verb	/ɡloʊ/	To emit heat and light without a flame.
swell verb	/swɛl/	To become larger, fuller, or rounder, or expand in size or shape, usually as a result of pressure from within.
chase verb	/t͡ʃeɪs/	To follow at speed.
muscle noun	/ˈmʌs.əl/	A contractile form of tissue which animals use to effect movement.
stomach noun	/ˈstʌmək/	An organ in animals that stores food in the process of digestion.
suck verb	/sʌk/	To use the mouth and lips to pull in (a liquid, especially milk from the breast).
boost verb	/buːst/	To lift or push from behind (one who is endeavoring to climb); to push up.

Phrasal verbs you will hear

Word	Pronunciation	Meaning
wake up verb	/ˌweɪk ˈʌp/	To stop sleeping; to awake.
break down verb		To stop functioning.
break out verb		To escape, especially forcefully or defiantly.
knock out verb		To strike or bump (someone or something) out.
lie down verb		To assume a horizontal position.
move down verb		To demote
walk around verb		To walk with no planned destination; to meander.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect continuous have/has been + -ing — an action that started earlier and is still going on	you've been scrolling · has been breaking
Present perfect have/has + past participle — a past action that still matters now	I've done · has actually been linked · we've spoken
Passive voice be + past participle — the focus is on what happens, not who does it	been linked · is pressed · being compressed
Relative clauses who / which + clause — extra information about a person or thing	overall, which means · development, which is · inflammation, which can

Pronunciation to watch

The speaker uses 56 contractions and reduced forms, such as you're, I'm, don't. Say them the short way, as you hear them.

The “th” sounds: breathe /bɹiːð/, underneath /ˌʌndɚˈniθ/, youthful /ˈjuθfəl/
The “sh” and “zh” sounds: facial /ˈfeɪ.ʃəl/, massage /məˈsɑ(d)ʒ/, circulation /ˌsɝkjʊˈleɪʃən/, rush /ɹʌʃ/, wash /wɑʃ/
Long words — get the stress right: circulation /ˌsɝkjʊˈleɪʃən/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/, accidentally /ˌæk.sɪˈdɛnt(ə)li/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like fluid, pillow, breathe.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

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