HOW TO IMPROVE YOUR PUBLIC SPEAKING WITH MINDFULNESS

‘In the beginning was the word …’ (Jn 1:1).

Words are so important. Words are things. Words create reality. Powerful stuff! A good public speaker needs to be a good wordsmith. Without that, no one can be an effective public speaker. In order to be a good wordsmith, you must love words, love books and love reading—and be a good and well-informed reader as well.

A public speaker is a purveyor of information through the medium of performance. Yes, performance.  What is ‘performance’? Well, it refers to the act of presenting of some work (eg a play, concert, recitation, lecture, etc) as well as the completion of a task with the application of knowledge, skills and abilities. Public speaking is both an art and a skill, or rather a combination of skills including but not limited to good vocal quality, a good sense of pitch and a good sense of rhythm. With its extension in the form of debating, public speaking is one of the ‘lively arts’, together with such others as music, theatre and ballet. 

Public speaking has always been a big part of my life. I first studied elocution with Lucille Bruntnell (late Royal Academy of Dramatic Art, London, being the original dramatic interpreter of A A Milne's classic characters). Later, while still at high school, I studied voice production for speech with Sydney’s original voice and radio coach Bryson Taylor, who tutored many famous Australian broadcasters. More recently, I have been studying speech and drama at the National Institute of Dramatic Art (NIDA) in Sydney. I have spent years and years lecturing to thousands of university students, reading lessons in churches, delivering monologues (poems and speeches from plays), and participating in several high-level public debates. In recent times, I have been facilitating training sessions on public speaking. What's more, I still have to work on my own voice; in March 2002 I had a microlaryngoscopy and polypectomy to repair a torn, haemorrhagic left vocal fold and remove a polyp that had grown on the fold. After the operation, I had to see a speech pathologist for some time to learn to use my voice again. It wasn’t fun! And my voice is no longer as strong as it once was and I can become hoarse fairly easily.

Public speaking does not appear to come naturally to most people. Most people seem to have an aversion to public speaking. Indeed, it has been said that our three greatest fears are death, being asked for money, and speaking in public. I’ve already mentioned that public speaking is both an art and a skill. Now, as respects it being a skill, public speaking is for the most part an acquired skill. In addition to having a well-organised and tightly structured speech, and being one’s own personality, an effective public speaker has developed a number of speaking skills which collectively produce a high standard of speech. Those skills include, of course, the ability to speak well. In order to improve the quality of your speech you need to learn to breathe using your diaphragm. Diaphragmatic breathing gives the voice depth and conveys a sense of assurance and authority, which is extremely important for a public speaker. 

The ability to speak well also requires, among other things, good articulation (the proper use of the moveable organs of speech which form our consonants and vowels), enunciation (the art of speaking clearly so that each word is clearly heard), resonance (vibrations that create tone through and within your mouth, throat, and nasal passages) and phonation (the process by which the vocal folds produce certain sounds through quasi-periodic vibration and resonance). You must also have a certain presence. The word ‘presence’ refers to a certain charisma and charm that a speaker, actor or performer possesses that draws in an audience and commands their full attention. You must also say what the audience wants to hear. You must also be natural—and yourself—for it is only by being yourself that you will ever be original. Learn from others but don’t copy them. They are not you.

Now, where does mindfulness fit into all this? Well, mindfulness plays a vital role in public speaking. Some commentators take the view that it is perhaps the most important ingredient of the art and skill of public speaking. Anyway, it is essential that you remember to be mindfully present at all times during your speech or presentation. You will know your audience better and connect better with your audience when you are more aware of yourself. Awareness is an integral part of mindfulness. However, mindfulness is not simply awareness but awareness of awareness—that is, reflexive awareness or ‘two-dimensional awareness’. 

Mindfulness is also all about remembering. Never forget that. Remembering what? Well, mindfulness is remembering what is present, remembering to stay present in the present moment from one moment to the next, and remembering in the present moment what has already happened. In other words, mindfulness is all about keeping the present in mind, remembering to be here, and remembering to stay here—now. Mindfulness is the work of reminding yourself not just to be aware, and to say aware, but that you are aware. First and foremost, remember this—you must practise mindfulness. When it comes to public speaking—as well as acting—presence work, as well as voice work and proper breathing, is important. Say to yourself, ‘I am here … I am present … I see you and I let you see me.’ Remember those words before you start speaking—and also when you're speaking.

Now, before you start speaking, free and align your body, especially your head, neck, back, hips, legs and feet. Release tension in your body, especially your jaw, and in your mind. One way of doing that is to stretch and gently massage your shoulders, chest, neck, jaw and face. Don’t forget to free your breath with some vocal warm-ups, and breathe deeply. Deep diaphragmatic breathing is good for the voice and also helps to relax your whole body as well as your mind. 

During your speech or presentation, avoid going on auto-pilot. It is so easy for us to become hypnotised by the flow of words. So, how does one avoid going on auto-pilot? Well, there are several ways.

First, remember to maintain good eye contact with your audience. Look around your audience and gauge their reactions to your speech or presentation. It is essential that you avoid visual information overload and overkill. Research indicates that it is more difficult to process information when it is coming at us in both the written and spoken forms at the same time (eg using PowerPoint). The human brain processes and retains more information if it is digested in either its verbal or written form, but not both at the same time. If you do decide to use PowerPoint, avoid death by PowerPoint. Make sure the slides don’t take over; it is so easy to overload your slides with too much information. Don’t be trendy and faddish just for the sake of it; the weight of evidence is now very much the other way. Secondly, remember to vary the vocal elements of pitch, pace, tone, volume and speed. Thirdly, remember to make good use of pause. Fourthly, remember to stay aware of your posture and your breathing at regular intervals—and make any necessary adjustments. (Note. Correct posture is really about poise which involves correct head-neck-back relationship and good core muscle support.) 

Here’s something else. Although we tend to focus most of our attention on the words of our speech or presentation, research suggests that the total impact of a communication is as follows: 7 per cent words, 38 per cent vocal noise, and 55 per cent non-verbal. The latter includes such things as our body language, the way we dress, the time allowed for our communication, the seating arrangements, and the physical environment.

The author delivering a lecture some 19 years ago.

Key elements of mindfulness practice, such as attention and observation, as well as intention, are also very important when it comes to public speaking. Those elements can be applied to all aspects of what is known as vocal progression—namely, presence work, breath work, and voice work, with the latter involving capacity, support and placement for expressive communication, phonation, resonance and articulation. 

Always keep in mind your intention. For example, your intention may be to impart knowledge and information or perhaps to entertain. Don't forget to remain attentive and observant. When it comes to public speaking, mindfulness requires an alertness of mind, which is the instinctive ability to sense the text and the structure of the work being read. The secret is to stay focused on the action of each moment as it quickly becomes the next moment, and then the moment after that, and so on. The attention of your mind moves with the flow of action, word by word, phrase by phrase, line by line, and so on throughout your speech or presentation. Never get stuck in the moment, unable to move on to the next, even if you make a mistake. Make the necessary correction, if such action be required, and move on. Life moves only in one direction. 

And while I am on the subject of mindfulness and observation, if you really want to improve your speech, start by observing others and, most of all, yourself. I love these words from P D Ouspensky (In Search of the Miraculous), who is quoting his teacher George Gurdjieff:

Self-observation brings man to the realization of the necessity for self-change. And in observing himself a man notices that self-observation itself brings about certain changes in his inner processes, he begins to understand that self-observation is an instrument of self-change, a means of awakening. By observing himself he throws, as it were, a ray of light onto his inner processes which have hitherto worked in complete darkness. And under the influence of this light the processes themselves begin to change.

Good public speaking takes practice—lots of it. Seek feedback from your audience and learn from your mistakes. Most importantly, don’t take yourself too seriously. Indeed, you will be a better public speaker if you don’t.

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THE MAJOR CAUSE OF BAD POSTURE—AND EVEN WORSE THINGS THAN THAT!

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THE MAJOR CAUSE OF BAD POSTURE—AND EVEN WORSE THINGS THAN THAT!

Good posture occurs when the muscles of the body support the skeleton in an alignment that is stable as well as efficient, both in stillness and in movement.

Bad posture is the result of a number of things including bad habits developed over time as the body seeks ways to accommodate muscle spasm, weakness, tension or imbalance between muscle groups. Causes of bad posture include but are not limited to injury and muscle guarding, muscle tension and muscle weakness, and the incorrect use of technology. Genetics and hereditary can also play a role. However, there is one cause of bad posture that, in my experience, tops the list—shallow breathing.

Most people have heard of the diaphragm. Sadly, most people hardly use their diaphragm when breathing. They are shallow breathers. They utilise only a small part of their lung capacity. So, what exactly is the diaphragm? Well, it is a great, strong dome of flattish muscle located in the lower rib cage, that is, at the base of the lungs or, more exactly, at the bottom of the chest between the lungs and the stomach. The diaphragm, which is shaped like a parachute, separates the chest cavity and the abdominal cavities. The floor of the chest cavity which contains the lungs and the heart is made up of the diaphragm. The abdominal cavities contain the digestive, reproductive and excretory organs.

The diaphragm works like a pump. It has the capacity to move upwards and downwards—and inwards and outwards—thereby changing the volume of both the chest cavity and its passive occupants (specifically, the lungs). When we breathe with our diaphragm, air is drawn into the lower lung spaces. The diaphragm and the intercostal muscles—the muscles between the ribs—should be used to take the in-breath to the middle and lower parts of the lungs. During inhalation, the diaphragm contracts and flattens. That causes our upper abdominal muscles to relax and extend slightly. Our abdomen thus moves forward, and the lower 'floating' ribs flare or expand slightly outward to the side. In addition, the diaphragm is the principal muscle used for exhaling. When we exhale, the diaphragm—in an upward movement—relaxes and returns to its ‘normal’ dome-shaped position. What happens here is the upper abdominal muscles contract, and air (in the form of carbon dioxide) is expelled - in fact, forced out - from the lungs.

How the diaphragm works.

Now, what happens when we fail to use, or hardly use, our diaphragm when breathing? Terrible things! Most people are 'chest breathers'. Chest breathers are shallow breathers. They use only the top portion of their lungs. They don't fill up the bottom part. Chest breathing is a very 'shallow' and ordinarily haphazard and non-rhythmic form of breathing, with almost all the outward movement being confined to the upper chest. One of the results of chest breathing is that the lungs are never filled completely, so the body rarely, if ever, receives sufficient oxygen. That is not good. There is a lung condition known as atelectasis, which is the collapse or closure of a lung resulting in reduced or absent gas exchange. It may affect part or all of a lung. There are several causes of atelectasis, but one of them is—you guessed it—shallow chest breathing. What we don’t use, we lose. If we don’t use all of our lungs, we end up with part of our lung collapsing or closing. Not nice at all. When we breathe correctly—that is, breathing deeply using our diaphragm—we use the bottom of our lungs as well as the top.

Atelectasis of the right lower lobe seen on chest X-ray.

(Source: Hellerhoff. Wikipedia.)

Mouth breathers are invariably chest breathers, but chest breathers aren't confined to mouth breathers. When we breathe with our chest, the neck, shoulders and upper rib muscles are all 'engaged' as our chest 'elevates' toward our chin when breathing inwards. The result? Chronic neck and shoulder tension which, of course, lead to pain. Worse, over time there can be noticeable postural changes in the body such as a forward shift in the head and a rounding of the shoulders. When the head is pulled forward, the additional pressure on the neck, shoulders and back rises dramatically. The result? Well, there are several, but one of the nastiest is tissue damage ... and more pain. Every 2.5 cm (inch) that the head is thrust forward from its natural position adds another 4.5 kg (10 lbs) of stress and pressure on the neck, shoulders, back and spine. More bad stuff. 

The answer to all this is not to throw back your shoulders. Silly but well-intentioned advice, that. No, the answer is to learn to breathe correctly—that is, deeply, using the diaphragm, drawing air into the lower lung spaces, and exhaling fully. When we do that properly, rhythmically and habitually, our posture will improve dramatically. The shoulders will go back where they should be, there will be less rounding of the shoulders, and the forward tilt of the head will be corrected as well. The result? Not only good posture but a much better state of fitness and overall health.

So, when we breath, we should fill our entire lungs with air. It helps immeasurably if you can breathe through the nose. (Sorry, mouth breathers.) Practise ensuring that your out-breath is longer than your in-breath. That will also assist with posture. It also relaxes both the body and the mind. In addition, the regular up-and-down movement of the diaphragm massages the abdominal organs.

One of the best things you can do for yourself is to learn to breathe correctly. It is never too late to start.

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MINDFULNESS MAY HELP WITH MENOPAUSAL DEPRESSION

Psychotherapy and mindfulness techniques could help many women who experience depression during menopause, according to a review of existing research.

 

Too few studies have looked at whether cognitive therapies are good alternatives for women who can’t or don’t want to use pharmaceutical treatments to offset the symptoms of menopausal depression, but the handful that have done so have mostly shown positive results.

Cognitive-behavioural therapy helps patients change the way they think and feel to lead more productive lives. Behavioural therapy focuses more on modifying actions to stem self-destructive behaviour. Mindfulness meditation helps patients to better tolerate and deal with stress.

 

In 2013 Dr Sheryl M Green [pictured left], co-author of The Cognitive Behavioral Workbook for Menopause, and her colleagues searched 5,126 studies and found only two on the use of cognitive, cognitive-behavioural or mindfulness therapies for women with major depression during menopause. Both studies showed that women improved after cognitive-behavioural therapy. In the first study, half of the 169 menopausal women who had 16 sessions of individual therapy were much less depressed afterwards and 25 per cent were no longer depressed at all. Women were also much less depressed after 16 sessions of a two-hour, twice-weekly group therapy in a second study with 44 participants.

 

In 2014 Green’s team broadened its search, including studies that looked at depression as one of several menopausal symptoms and came up with 12 more.

Women tended to feel less depressed after therapy involving education, coping skills and muscle relaxation for menopausal symptoms in several of those studies. However, an educational seminar alone didn’t improve their moods. They also felt less depressed after mindfulness-based stress reduction and relaxation techniques, plus diaphragmatic breathing, according to studies on hot flashes and mood.

However, women didn’t always feel less depressed after cognitive therapies. In some cases, Green’s team writes, this might be because women need programs geared toward their specific physical issues, such as hot flashes or vaginal dryness, and feelings about going through the transition.

Some of the studies in the review were small, the authors caution, and did not include enough follow-up, didn’t have a comparison group or included only women who were mildly depressed. These limitations and the fact that there wasn’t much research to begin with mean more is needed, the authors say. 'Even though the literature is still in its infancy with establishing cognitive-behavioural therapy as an effective treatment for menopausal symptoms, and menopausal depression more specifically, cognitive-behavioural therapy has received empirical support and high acceptability for over three decades with many mental health and physical difficulties,' Dr Green says. 'With its low-risk nature, it is something that I continue to practise with menopausal patients who cannot or choose not to take medication---with suceess.'

 

 

Resource: Green SM, Key BL, and McCabe RE. ‘Cognitive-behavioral, behavioral, and mindfulness-based therapies for menopausal depression: A review.’ Maturitas. DOI: http://dx.doi.org/10.1016/j.maturitas.2014.10.004

 

 

 

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

 

 

 

DIAPHRAGMATIC BREATHING

Effective meditation, not to mention day-to-day living, requires, among other things, a form of breathing which is both deep and even.

More specifically, proper breathing - whether for the 'purpose' of meditation or otherwise - involves using your diaphragm ... correctly. Indeed, the principal muscle of diaphragmatic (or deep abdominal) breathing is ... yes, you guessed it, the diaphragm.

The floor of the chest cavity which contains the lungs is made up of the diaphragm.

The diaphragm is a great, strong dome of flattish muscle located in the lower rib cage ... that is, at the base of the lungs, or, more exactly, at the bottom of the chest between the lungs and the stomach. The diaphragm separates the chest (or thoracic cavity) and the abdominal cavities. The former contains the heart and lungs; the latter, the digestive, reproductive and excretory organs.

The diaphragm, which is located  approximately at mid-chest (at least in its relaxed dome-shaped state), works like a pump. It has the capacity to move upwards and downwards ... and inwards and outwards ... thereby changing the volume of both the chest cavity and its passive occupants (the lungs). When you breathe with your diaphragm, air is drawn into the lower lung spaces.

Sadly, most people hardly use their diaphragm when breathing. They are shallow breathers. They utilise only a small part of their lung capacity. We all need to learn how to expand the diaphragm and so exercise---yes, exercise---the abdomen. 

Now, this is a bit complicated. There is 'low breathing,' where the lower diaphragm is expanded by using the abdominal muscles [more fully described below], 'middle breathing,' in which the ribs are fully expanded, and 'high breathing' in which the upper lobes of the lungs are filled with air such that you feel the act of breathing even under your collarbones. The 'best' form of breathing encompasses all three of these, but for the moment I wish to focus primarily on the first mentioned kind. In time you can work on developing and improving the other two.

Now, the diaphragm is the principal muscle used for exhaling. It rises as you exhale ... making the chest cavity shorter again.

Use your abdominal muscles in this way to control your breathing. During inhalation, the diaphragm contracts and flattens. That causes your upper abdominal muscles to relax and extend slightly. Your abdomen thus moves forward, and the lower 'floating' ribs flare or expand slightly outward to the side. However, the diaphragm itself is a muscle you can't see, so you have to focus on the muscles in front.

One way of doing that is as follows ... If somebody is about to hit you in the abdomen, what do you ordinarily do?

You tense your abdominal muscles ... that's what.

Do so now ... slightly tense your abdominal muscles.

At the same time, push your abdomen outwards as you breathe in.

The diaphragm descends ('lowers') and the ribs move upwards and outwards ... making the chest cavity longer and larger. Indeed, as the lungs expand, a partial vacuum is created, drawing air into the chest cavity.

The diaphragm and the intercostal muscles ...the muscles between the ribs ... should be used to take the in-breath to the middle and lower parts of the lungs.

When we exhale, the diaphragm - in an upward movement - relaxes and returns to its "normal" dome-shaped position. What happens here is the upper abdominal muscles contract, and air (in the form of carbon dioxide) is expelled - in fact, forced out - from the lungs.

Another thing. Most people are 'chest breathers.' In other words, they use only the top portion of their lungs. They don't fill up the bottom part. Chest breathing is a very 'shallow' and ordinarily haphazard and non-rhythmic form of breathing, with almost all the outward movement being confined to the upper chest. One of the results of chest breathing is that the lungs are never filled completely, so the body rarely, if ever, receives sufficient oxygen. That is not good.

Mouth breathers are invariably chest breathers, but chest breathers aren't confined to mouth breathers. When you breathe with your chest, the neck, shoulders and upper rib muscles are all 'engaged' as your chest 'elevates' toward your chin when breathing inwards. The result? Well, the result can be chronic neck and shoulder tension - and even pain. Worse, over time there can be postural changes, including a forward shift in the head and a rounding of the shoulders. More bad stuff.

When we breath, we should fill our entire lungs with air. It helps if you breathe through the nose - sorry, mouth breathers - making the out-breath longer than the in-breath. This will also assist with your posture. It also relaxes both the body and the mind. In addition, the regular up-and-down movement of the diaphragm massages the abdominal organs.

If we breathe correctly, we will use the bottom of our lungs as well as the top ... the same way we automatically breathe whilst asleep.

Be mindful, that is, ever alert and aware, of your breathing at all times. Notice, without judging, whether it is fast or slow, deep or shallow.

You will be amazed at the insight you can gain from just observing your breathing. Not only that, more fulsome breathing guarantees you a wholesome supply of oxygen to your system. That alone will improve your overall health, and will also quicken your perceptiveness and degree of awareness, focus and attention. All of those things are essential in mindfulness---and in everyday living.