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them to develop strong voices of their own A higherthannatural voice results in braced and |
dormant laryngeal musculature The most powerful version of your voice results from the least |
expenditure of energy Sonic dominance is one thing vocal efficiency and efficiency derives |
from calm practice |
The people with the most beautiful stentorian voices are those who were able to pair |
tranquil diaphragmatic breathing with forceful vocal projection while growing up Even if you |
didnt have this luxury in childhood you can create it by employing the exercises in this |
chapter Hence the final exercise which incorporates several of this chapters key principles |
Vocal Exercise Reading Out Loud |
Read several pages from a book out loud as in exercise Speak in a calm kind full voice |
Take slow full inhalations and read aloud until you have no air left to exhale Focus on |
articulating loudly and deeply and allow the vocal tract to fully relax during each inhalation |
Read slowly and fluently enunciating as clearly as you can Maintain a subtle ujjayi throat |
posture and chin lock Throughout preserve a healthy posture in the rest of your body with |
wide eyes and a calm face You might gesticulate with your free hand as you talk or make eye |
contact with yourself in a mirror between sentences You might perform a zygomatic smile |
while you speak Read to your pets a friend or the following imaginary audiences |
A battalion of soldiers hanging on your every word |
A huge auditorium or amphitheater filled to capacity |
Agroup of thirdgraders in a library captivated by your story |
Acongregation listening to your sermon |
The listeners of a major broadcasting station |
A being with a weak heart who could use a loving voice |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Bullet Points |
e Stressed and submissive mammals vocalize in an artificially high range This is also true |
of humans |
e Over time persistent high pitch strains the voice box leads to the degradation of the |
voice and creates a stubborn lump in the throat |
e Speak deeper louder and more assertively Start using your outside voice indoors and |
your distance voice in close quarters |
e Never whine Stop yourself whenever you notice that you are speaking in a voice that it |
higher than natural |
e Tense throat muscles can be rehabilitated in several ways including exercising the |
muscles involved by holding a chin lock therapeutic coughing massaging the throat |
muscles externally muting your internal monologue developing a relaxed default vocal |
posture and engaging in diaphragmatic vocalization |
e Diaphragmatic vocalization will pull your vocal muscles out of dormancy To do this you |
take a deep inhalation and then vocalize until you have no air left You can hum sing |
speak growl cough or yell Repeating this over and over with the voice deep and |
relaxed will rehabilitate your vocal tract Afterward it is essential to let these exercised |
areas rest completely |
e The optimal resting vocal posture includes limp vocal cords a relaxed glottis and |
breathing as if you are fogging up a glass |
Chapter Release Vocal Tension |
Chapter Endnotes |
Morrison M D Ramage L A Muscle misuse disorders Description and |
classification Acta otolaryngologia |
Morrison M D Ramage L A Muscle misuse disorders Description and |
classification Acta otolaryngologia |
Anderson J R Meno P Psychological influences on yawning in children Current |
Psychology Letters |
Gupta S Mittal S Yawning and its physiological significance international |
Journal of Applied and Basic Medical Research |
Dunbar N E Burgoon J K Perceptions of power and interactional dominance |
in interpersonal relationships Journal of Social and Personal Relationships |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Reprogram Your Posture for Power |
By adopting a certain physical posture a resonant chord is struck in spirit Bruce Lee |
Ideal Posture Spinal Health and Psychological WellBeing |
Poor posture uses tension to hold you upright Because poor posture is less biomechanically |
efficient than proper posture it takes much more effort to maintain This inefficiency makes it |
so that muscles are used even when not needed and so do not get a chance to rest This places |
muscles throughout the spine in a state of perpetual fatigue Over time the lack of rest pushes |
these muscles into dormancy which in turn bends the spine out of shape |
As age advances the extent of degeneration increases and posture generally worsens The |
spine curves into a Cshaped orientation and spinal mobility declines Between young |
adulthood and older age there is a reduction in all planes of neck movement There is |
about a reduction in all planes of lower back movement But this is not an inevitable |
consequence of aging Implementing some additional key postural correctives will ensure that |
you retain excellent posture It will also enhance your ability to perform activities of daily living |
for the rest of your life |
The present chapter provides you with the central principles of proper posture |
communicating exactly how to hold your body in space As with the diaphragm however |
knowing the tenets of proper placement is only half the battle Like the diaphragm your |
postural muscles are stuck in partial contraction and the only way to release them is to push |
them through their full range of motion over and over again Releasing the muscles from |
dormancy in this way is the other half of the battle and the focus of the next four chapters |
Proper Posture |
e Ensures bones and joints are in alignment and working efficiently |
e Prevents the spine from being set in destructive abnormal positions |
e Prevents fatigue strain and overuse |
e Decreases wearing of joint surfaces that can result in arthritis |
e Increases the ability to generate appropriate levels of force at desired joints |
e Stabilizes the body against reactive forces and gravity |
e Makes you come across as a predator rather than as prey |
Poor Posture is Caused by Chronic Subordination |
We are all born with perfect posture and many of us maintain it as far as early childhood It |
breaks down due to inattention Postural neglect or a lack of body awareness blinds us to our |
protruding head rounded back and uneven hips Most people are similarly unaware of the soft |
tissue adaptations that reinforce these bad habits When poor posture begins to feel normal |
the muscle memory for good posture becomes inaccessible We permit countless blind spots of |
overuse and underuse that crumple our bodies These cause incoordination hinder |
proprioceptive messages sent to the brain and speed up the formation of trigger points |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Where does poor posture start We ignore our stooping and make little attempt to correct it |
because we tacitly assume that any effort to enhance our posture will offend people |
Bad posture is a social signal that communicates defeat Slouching with head bowed and |
shoulders forward signifies inferiority in many mammals especially monkeys and apes This |
posture constitutes a mode of operation for looking downward under the eye line of more |
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