跟读练习: In 9 minutes, you’ll understand breathwork better than 99% of the planet - 通过YouTube学习英语口语
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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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背景与上下文
在这段视频中，讲者Mike是一位呼吸训练教师与研究员，他用十年的时间深入研究呼吸的重要性。视频中他强调了呼吸对健康的基础作用，认为呼吸比饮食、运动和睡眠更为重要。他分享了简化呼吸训练的方法，让观众能够更好地理解呼吸的复杂性，能够帮助他们减轻压力、增加能量，并在短时间内感到平静。通过介绍“RESET”的框架，Mike提供了六个关键领域的呼吸练习，帮助人们找到适合自己的练习方式。
日常交流的五个重点短语
- 呼吸的重要性：“How you breathe is the foundation of your health.”
- 减轻压力的方法：“Breath work can help us lower stress.”
- 能量提升的技巧：“Increase energy and feel calmer.”
- 呼吸的复杂性：“At first glance, breathwork is very confusing.”
- 重置呼吸的必要性：“We need to actually reset our breath.”
逐步跟读指南
要有效地处理这个视频中的信息并提高你的英语口语能力，可以采取以下步骤进行影子跟读练习：
- 选择段落：从视频中选择你感兴趣或认为有挑战性的段落进行练习。
- 听音频：首先只听原声，尽量理解内容而不依赖字幕。
- 跟读模仿：重放选中的段落，试着模仿发音、语调和节奏。这有助于你熟练掌握英语发音技巧。
- 记录复听：可以尝试录下你的声音，和原音进行对比，找到差距并加以改进。
- 反复练习：坚持每天进行影子跟读，增强记忆力与口语流利度。看YouTube学英语时，别忘了多做反复练习，这样能显著提升你的英语口语练习效果。
通过这种声/影子练习，可以帮助你更好地理解视频内容，并改善你的英语表达能力。在练习时，关注语音语调，通过反复跟读来提高你在日常交流中的自信心。
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。