Elissa Weinzimmer vocal health
educator and founder of voice body
connection here today we are moving into
body in the how the warm-up video series
and this exercise belly massage is
transformative in my personal opinion
I've been totally obsessed with it
recently and I'm really excited to be
making this video about it so here's how
it works I guess we need to ask the
question first why would you be doing a
belly massage for your voice so it has
to do with breathing and it has to do
with the patterns of breathing that
support voice and speech and this video
is actually going to be very much in
tandem with the previous breathing video
and also the one that will be coming next
week so when I'm speaking to you I am
exhaling do you agree with me we talked
about this before right if I were
inhaling while I'm speaking to you it
would sound something like this yeah
right which is not very common in most
languages in the world so we tend to
exhale while we speak and in the
technique that I share and teach and
believe we are using the lowest part of
the abdominal muscles in order to
support that sound coming up and out of
us and we'll talk about that more in next
week so if we are using the low of
abdominal muscles if we're using some
engagement to support our voice on the
exhalation then it means as we've
previously talked about that it's really
important that we can release recover
recoil on the inhalation and
specifically it means that it's really
important that our belly where those
muscles that have been working are can
release as well now sometimes a common
misconception that happens about the
inhalation is that people think that they
need to push their belly out when
they're breathing in they need to get as
much air as they possibly can here is a
metaphor that explains why that doesn't
make much sense our visceral organs are
contained in the sort of back inside our
abdomen and they are they don't change
volume as we breathe is right air doesn't
go down there it only goes into our
lungs so pulling on a side of a water
balloon it's not going to do much for
the water balloon it's not going to make
more water going to the water balloon
it's already a contained system and we
don't even need more water in the water
balloon right so pulling your belly out
when you inhale really doesn't do much
besides create excess tension when
you're breathing however releasing your
belly letting it recover recoil letting
the water balloon spring back into shape
is really valuable and sometimes it's
hard for us to get a embodied awareness
what it feels like to let our guts go so
ding ding ding you can do a belly
massage and I actually took this idea
from Ayurveda which is an Indian
medicine practice that I was using have
been using do use to help myself be
healthy and well overall in my whole
being and I was using it to help me
digest food before I was eating so we
can massage her belly and it helps our
intestines start to manually warm up so
that by when the food comes through they
can it can all digest much
easier right however we can totally use
this for our voice as well because
whenever visceral organs when our guts
when all the stuff here in our belly or
abdomen releases then it's really really
easy to find that release with our voice
right it's much easier anyway now common
thing that I'll point out as well at this
moment is that a lot of times we refer
to this area of our body as our
stomach however your stomach is an organ
that fits up here underneath the left
side of your ribcage so make sure that
you're using the proper terminology
referring to this is your abdomen your
guts or your belly yeah okay let's dive
in here's how it's going to work you're
going to put your hands like this in a
sort of paddle shape with your fingers
facing up and then you're going to point
that in towards your belly you're going
to start by bringing that into your
solar plexus your solar plexus is right
underneath your rib cage right so you
want to find the soft part of your belly
here it may not feel very soft at first
or maybe like whoa I can't believe I'm
doing this you're going to let your
hands press in as much as feels
comfortable and possible and then you're
going to do little clockwise circles
with your fingers now when I say as much
as possible you don't have to decimate
your belly you can be gentle but firm
about this you can apply gentle pressure
as I like to say you're going to do this
for about 5 10 15 seconds you'll know
it's that same feeling that we get when
a muscle releases when we're stretching
you'll get that sort of releasing
feeling once it really lets go and if
you don't get it right away or if it's
not easily showing up then you can spend
a little bit longer but also you may it
may just be that you need to work your
way into this exercise over the course
of time now we're going to do eight
points around the outside of the belly
and the we'll come to the inside of the
belly so the eight points are going to
be up here at the top and then we'll
come over underneath the rib cage on the
slant on the left side side moving down
towards the left side of your belly
massage right about there I like to call
it maybe a if this is six o'clock looking
down on my belly I like to call that 730
right and then you'll come to 9 o'clock
off I'm going to walk you through this a
little bit fast so you can just do it
at your own pace after watching this
video you'll massage in clockwise
circles here why clockwise clockwise is
important the movement of stuff through our
intestines is clockwise so we want to we
want to mirror that with our movement
that's why we're moving clockwise around
the whole belly as well then you'll come
down to what we could call the 1030
point which is along your iliac crest
here and it is between the left side and
the top of the
pubic bone you'll massage there ladies
this is kind of close to your ovaries
or can be then you'll move down in front
of and on top of the pubic bone so above
the pubic bones and massage I'm probably
about two to three inches away from my
bellybutton this whole time there we go
that some let go then you'll massage on the
equivalent point on the left side along
the slant of the pelvic ridge there and
then you will massage on the right side
that's a spot for me today oh you can
always sigh out some sounds and then you'll
massage underneath the slant of the
right side of the ribcage which by the
way you're not too far from your
diaphragm here right so that inserts all
along the base of rib cage once you've
done all of those eight points on the
outside you can work your way to the
inside so now we're just going to come
right around the belly button like just
a finger away from the belly button so
you'll start above the belly button and
massage in the gentle clockwise circles
so come to the left side of the belly
button massage here taking your time 5
15 30 seconds if you like down below
your belly button and over to the right
side of your belly button something else
that's useful to know is that I'm doing
this exercise standing mostly so I can
demonstrate for you but you're welcome to
do it seated and you're also welcome to
do it down on the floor on your back can
be a nice way to do it so really
whatever feels like the easiest way to
let go is a good way to start now once
you've done all that take your two hands
make them flat put them on your whole
belly and just make a little bit of
sound Oh
jiggle it all around you can massage the whole thing this
will obviously be the part that I use
for this GIF right okay and then once you've
done all of that you can start doing a
little bit of next week's exercise which
would be to start to engage the belly
but let it recoil let it respond let
it recover on the inhalation or you can
start to speak some text of your
presentation or sing your song or speak
the text of your monologue or you're
scene or whatever you're doing right so
allow yourself to really feel the
sensation and especially the first time
you ever do this relish in the sensation
of whoa there was so much holding there
that you can let go of right so I
really think that this is a very
fruitful thing to start exploring you
can do it early on in your warm up
process it'll really get you tapped into
your guts which we also talked about
guts being where our impulses come from
so that's a really really valuable thing
to feel and experience right so allow
yourself to get into the center of your
body that contains so much tightness
tension emotion possibility impulse and
sensation I hope you enjoy I would
really love to hear how this one's going
for you if it's beneficial let me know
if you're having aha moments about oh my god
I never thought I could massage my
belly and I can I would love to hear
okay cool I'll see you next week for
more on breathing
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