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Use a stopwatch to see how long you can hold an isometric contraction of the diaphragm as in Exercise
Use the table below to keep track of your best times
Longest Dia
Contraction
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Endnotes
Sauty A Prosper M The hyperventilation syndrome Revue medicale suisse
Sauty Prosper The hyperventilation syndrome
Naifeh K H Basic anatomy and physiology of the respiratory system and the
autonomic nervous system In B H Timmons R Ley Eds Behavioral and psychological
approaches to breathing disorders pp Springer
McKeown P The Oxygen advantage The simple scientifically proven breathing
technique that will revolutionize your health and fitness Harper Collins
Staubli M Vogel F Bartsch P Fliickiger G Ziegler W H Hyperventilation
induced changes of blood cell counts depend on hypocapnia European Journal of Applied
Physiology and Occupational Physiology
Rosalba C Strengths weaknesses and possibilities of the Buteyko Breathing
Method Biofeedback
Fried R The psychology and physiology of breathing In behavioral medicine
clinical psychology and psychiatry Springer Science
Park Y S Sleep interrupted A physician reveals the reason why so many of us
are sick and tired Jodev Press
Park et al Sleep interrupted MoraisAlmeida M Wandalsen G F Sole D
Growth and mouth breathers Jornal de Pediatria Masahiro S Sano S
Kato T Increased oxygen load in the prefrontal cortex A vectorbased nearinfrared
spectroscopy study Neuroreport
Nestor J Breath The new science of a lost art Penguin
McKeown P The Oxygen advantage The simple scientifically proven breathing
technique that will revolutionize your health and fitness Harper Collins
Fedurek P Donnellan E Slocombe K E Social and ecological correlates of
longdistance pant hoot calls in male chimpanzees Behavioral Ecology and Sociobiology
Chapter Release Vocal Tension
A determined man by his very attitude and the tone of his voice puts a stop to defeat and begins to conquer
Ralph Waldo Emerson
There is an intimate connection between the voice and wellbeing Our voices are right at the
center of how we feel about ourselves and how we interact with the people around us For
most of us however interpersonal pressures and internal discomforts gradually put stress on
our vocal cords This chapter deals with the causes of this critical source of bodily dysfunction
then gives you a detailed and accessible guide to undoing it building on the work youve done
in previous chapters It will cover healthier vocalization clear articulation coughing yawning
muscle strengthening and how to find relief from your internal monologue First lets touch on
the basic facts
The vocal cords are two membranes in the throat that are spread apart when breathing
and pulled together for speech When they are touching and air from an exhalation is forced
through them they vibrate against each other giving rise to the voice Sound is generated as a
steady flow of air is chopped up by the cords into little puffs of sound waves More than a
dozen different muscles manipulate the vocal cords within the voice box larynx We modulate
our speech sounds by contracting these muscles along with muscles of the tongue mouth lips
and an entire wall of muscles extending from the voice box to the last molar All of these
muscles take on trigger points and partial contraction from intermittent bracing
That brings us to the link between voice and emotion Behavioral ecologists have long
noted that dominance displays in mammals feature lowpitched vocalizations while
subordination displays feature highpitched squeals and whimpers In primates highpitched
noises are common during juvenile play submissive threats appeasement and begging for
food Human voices similarly rise in pitch as a result of insecurity stress and social submission
Higher pitch is caused by vocal cord tension the tauter the cords are the faster they vibrate
back and forth and the higher the frequency of the sound they produce
Voice pitch rises when we ask for a favor apologize whine or attempt to show affection or
goodwill Negative emotion in general increases the pitch of the voice When you are nervous
or scared for instance the muscles around the larynx automatically tighten up involuntarily
creating a higherpitched sound In Chapter we saw how the brains grief system elicits
reflexive distress vocalizations in mammals and birds It ensures that lost babies call out for
their mothers Our grievances activate this ancient neural pathway intensifying vocal bracing
When we are anxious we are in essence even in silence calling out for our mothers
Dominant voices maintain or lower in pitch when finishing a sentence Lowering intonation
midsentence conveys unshaken confidence Submissive voices do the opposite rising in pitch as
if asking a question This is commonly known as upward inflection When you speak at an
artificially high pitch you can strain your larynx in as little as a few minutes Accumulated over
months and years that strain changes the resonance of your voice making it softer and higher
This effectwhen tension in the vocal muscles affects the voiceis called muscle tension
dysphonia When this condition leads to pain and inflammation in the larynx it is called globus
pharyngis or laryngitis when truly acute Few of us are formally diagnosed with these
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
ailments but we all have hoarseness and diminished voices from the selfimposed repetitive
strain on our vocal muscles
Have you ever found that when you are in a calm state ie after a massage or upon
waking your voice is very deep loud and full Your voice sounded like that because you gave
it a rest from bracing That is your true voice and should be your voice all the time To reclaim
it all you need to do is learn to stop tensing it
used to talk in an artificially high voice all the time and there were many friends with
whom would never speak in my normal voice for fear of offending them By age this led to
my normal voice being completely unavailable and it continued to get weaker every year The
sustained highpitch mangled my voice It wrenched my larynx took all the bass out of my
speech and ruined my singing ability By the time turned even my ability to modulate and
inflect was greatly reduced The weakness in my voice led me to talk and socialize less My
laryngeal posture became so compromised that developed a persistent lump in my throat
The constriction in my gullet affected my swallowing too and developed dysphagia The
airway around my voice box was so tight that would choke at almost every meal The following
exercises and techniques completely resolved this problem The lump in my throat is gone and
the improvement in my voice has been profound Use the exercises in this chapter to get the
frog out of your throat and turn your croaking into crooning We will start once again by
applying deep breathing to the situation
Diaphragmatic Vocalization
Enter the terms vocal cord endoscopy into a video search engine to see the vocal cords in
action When you watch this medical exam you can hear the doctor giving the patient
instructions about when to vocalize and when to be silent You will see multiple muscles in the
throat contracting to modulate the patients voice If you watch carefully you should notice the
patient contract the muscles that pull the vocal cords together in preparation for speech before
any vocalization begins You are most likely to spot it if the doctor interrupts the patient before
they start speaking at which point you can see the musculature either stay tense or return to