英语播音腹胸联合呼吸掌控要领
谈及“腹胸联合呼吸法”，大家会很自然地联想到是对歌唱类的艺术工作者设定的职业素质方法。这种反应是完全可以理解的，毕竟，歌唱是通过对气息的恰当运用而达成的。但是，受众对时刻出现在自己日常生活中的广播人的声音表达途径，就不是很了解了。尤其是在当今的“自然播报、主持”的传播形势下，受众眼中的广播人就是像生活中的人们一样，自然地播报着、主持着节目。
然而，如果刻意安排一些受众到广播直播间、电视演播间，让他们坐在话筒前，说一段最熟练的话或念一段报纸上的新闻的话，他们在回听自己的声音时，就会惊讶地发现：怎么这么断断续续的？怎么这么结巴？怎么这么奇怪啊？！这使得他们方会稍微对已熟悉得几乎要熟视无睹的广播人说话方式进行关注。但是，即便是投入极大的关注，还是对广播人的声音达成的流畅、轻松的效果含有的“道”，不得其解。这是自然的，毕竟，对支撑以声音为职业的“腹胸联合呼吸法”的掌握，是需要功夫的。笔者将以下的文字介绍给读者。
The greatest difficulty in learning Diaphragmatic Breathing
By Marguerite Ogle，About.com Guide Updated：October 29，2008
The biggest single problem in learning proper diaphragmatic breathing is in knowing where the diaphragm is located.The pictures below should help you find the diaphragm.
It is common to see both long-time students and teachers of hatha Yoga and diaphragmatic breathing actively moving the muscles in the abdominal（belly），thoracic（chest），and clavicle（the horizontal bones at the shoulders）regions and calling these muscle movements diaphragmatic breathing.Belly breathing，chest breathing，and shoulder breathing are simply not diaphragmatic breathing（people often report shoulder or neck pains which come from using the neck and shoulder muscles some 20,000 times a day in this way for which they are not designed）.One of the main problems with all forms of breath training，whether for meditation or clinical reasons，seems to be a misunderstanding of the precise location of the diaphragm.If one does not know where to find the diaphragm，it is difficult to train oneself or others in proper diaphragmatic breathing.
All pictures below are from Color Atlas of Anatomy，5th edition，by Rohen，Yokichi，and Lutjen-Drecoll
Figure 1：Locating the Diaphragm：
The horizontal darker color area in the right-hand picture below（Figure 1）is the location of the diaphragm.In the left-hand picture，it is the horizontal lighter darker area.
On inhalation the diaphragm contracts and moves down，as the rib cage（lower thoracic cage）expands slightly outward to the sides（laterally）.As the diaphragm moves down with inhalation，the lower thoracic cage（chest）also moves forward，but only very slightly.
Upper chest does not move：With diaphragmatic breathing the upper thoracic cage（chest）does NOT move either upward or outward.With proper diaphragmatic breathing，the upper thoracic cage（chest）remains motionless.Some will say that the upper chest muscles move slightly，but this is not true；such motion is an indication of insufficient training and practice.
Lower abdomen does not move：With diaphragmatic breathing the lower abdomen also does NOT move outward.Many people teach that the abdomen moves outward，but that comes from abdominal breathing，NOT from proper diaphragmatic breathing.
On exhalation the diaphragm releases，and the lower thoracic cage（chest）naturally comes inward from the sides and front.Once again，there is no motion whatsoever in the upper thoracic cage（chest）or the abdomen when one is properly doing diaphragmatic breathing.With conscious，practiced diaphragmatic breathing，both the upper chest and the abdomen are still.Along with practicing steady，smooth breathing，without any pause between breaths，there comes a natural quieting of the mind and the nervous system.
Figure 2：View from Right
The diaphragm is the large，oval-shaped object（item#20）at the bottom of this photo（Figure 2）.The view in this photo is from the right side of the body.The right side of the rib cage，the right lung and the pleura（lining of the lung）have been removed for this view.
Notice that the heart（#19）is resting on top of the diaphragm.This is one of the visible ways we can easily see how diaphragmatic breathing has such an intimate relation with the functioning of the heart.It is also interesting to note that the right vagus nerve is visible at the top of the photo（#13），as this nerve is critical in physical relaxation of the autonomic nervous system（the right vagus nerve is also visible in Figure 6）.
Figure 2
Figure 3：View of Right Cutaway
This view（Figure 3）is of the right side of the body，with only a portion of the right side having been removed.Part of the muscle tissue of the diaphragm is visible at the left side of the picture（#8）and another part of the diaphragm is visible at the right side of the picture（#20）.
Figure 3
Figure 4：View from Left
The diaphragm is quite visible（#23）in this left view of the body（Figure 4）.Notice the heart（#7，#10）immediately above the diaphragm.The left lung would rest immediately on top of the diaphragm，although it has been removed for this picture.It is clear how the diaphragm pulling down on contraction（during proper diaphragmatic breathing）would cause inhalation by pulling the bottom of the lung downward.Exhalation would come by the release of that contraction and the resulting return of the diaphragm to a more upper，dome-like shape.The bottom of the lung would then naturally rise，allowing exhalation.
Figure 4
Figure 5：Frontal View
The right side of the diaphragm（which is the left side of the photo；#4）is shown in this picture（Figure 5）.The heart is visible positioned on top of the diaphragm（#2，#3，#10，#12，#13）.
Notice the white inverted-v shaped bone（#5），which is the lower edge of the rib cage，defining the lower part（costal margin）of the thorax（chest）.The rest of the rib cage has been removed for viewing，as have the lungs（it may appear that lungs are in the photo，but that is actually the back of the abdominal cavity）.It is especially important to notice how the diaphragm is in alignment with the bottom of the rib cage，but actually is tucked nicely up into the chest cavity.With inhalation during diaphragmatic breathing，the diaphragm muscle contracts，and pulls downward，which also draws the bottom of the lungs downward，causing them to fill with air.When the contraction of the diaphragm is released，the diaphragm naturally returns up into the thoracic cavity.
Figure 5
Figure 6：Frontal View without Heart and Lungs
In this view（Figure 6），the heart and lungs have been removed.The dome shape of the diaphragm（#11，#12，#26）is quite clear in this photo.As the muscle tissue of the diaphragm contracts during proper diaphragmatic breathing，it draws itself downward，which also pulls the bottom of the lungs downward，causing inhalation.On relaxation of the diaphragm there is a natural exhalation，as the diaphragm returns to its more dome-like shape.As mentioned above（Figure 2），the right vagus nerve is critical in physical relaxation of the autonomic nervous system；it is also visible in the photo below（#9）.
Figure 6
Figure 7：Upper view of Diaphragm
The diaphragm（#7 and#8）is seen here（Figure 7）to completely fill the chest cavity from left to right，and from front to back.The upper chest has been removed just above the diaphragm.The view is from above，looking downward at the diaphragm.Notice the striations in the muscle tissue and how these would contract during diaphragmatic breathing in such a way as to expand the chest cavity slightly，allowing the diaphragm to gently pull the bottom of the lungs downward，bringing air inward for exhalation.
Figure 7
对于如何掌握这一呼吸方法，进而使其成为英语播音员主持人能够自然支配的一部分，Clevenland Clinic Foundation也给出了很是详尽与直观的解释（同上）：
第一，Diaphragmatic breathing technique［胸部吸气技巧］。
1）Lie on your back on a flat surface or in bed，with your knees bent and your head supported.You can use a pillow under your knees to support your legs.Place one hand on your upper chest and the other just below your rib cage.This will allow you to feel your diaphragm move as you breathe.
2）Breathe in slowly through your nose so that your stomach moves out against your hand.The hand on your chest should remain as still as possible.
3）Tighten your stomach muscles，letting them fall inward as you exhale through pursed lips（see“Pursed Lip Breathing Technique”）.The hand on your upper chest must remain as still as possible.
When you first learn the diaphragmatic breathing technique，it may be easier for you to follow the instructions lying down，as shown on the first page.As you gain more practice，you can try the diaphragmatic breathing technique while sitting in a chair，as shown below.
第二，To perform this exercise while sitting in a chair［坐在椅子上的练习］。
1）Sit comfortably，with your knees bent and your shoulders，head and neck relaxed.
2）Place one hand on your upper chest and the other just below your rib cage.This will allow you to feel your diaphragm move as you breathe.
3）Tighten your stomach muscles，letting them fall inward as you exhale through pursed lips（see“Pursed Lip Breathing Technique”）.The hand on your upper chest must remain as still as possible.
Note：You may notice an increased effort will be needed to use the diaphragm correctly.At first，you'll probably get tired while doing this exercise.But keep at it，because with continued practice，diaphragmatic breathing will become easy and automatic.
第三，How often should I practice this exercise？
［应保持怎样的练习频率？］
At first，practice this exercise 5-10 minutes about 3-4 times per day.Gradually increase the amount of time you spend doing this exercise，and perhaps even increase the effort of the exercise by placing a book on your abdomen.［©Copyright 1995-2009.The Cleveland Clinic Foundation.All rights reserved.］
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第四，Two Manifestations of Breath from the Diaphragm
［胸部吸气的两种展示］。
Diaphragmatic Inhalation when the ribs are fixed：the central tendon is pulled downward，and the belly and lower ribs expand.The abdominal cavity changes shape because of displacement by the diaphragm；the diaphragm thus initiates the breath in the“belly”（and lowest ribs）.
Diaphragmatic Inhalation when the abdominals are held firm：the central tendon cannot move，so the contraction of the diaphragm pulls upward on the lower ribs，causing the rib cage to begin to expand.Here the diaphragm initiates the breath in the chest.
Neutral Diaphragm
Movements Initiated by the Diaphragm
Like every other muscle，the diaphragm contracts.But what the diaphragm causes to move depends upon what is allowed to move—either the belly or the chest...or both：
—If the rib cage does not move（i.e.the muscles of the rib cage are not used to expand it），then the contraction of the diaphragm pulls the central tendon downward，pushing down upon the contents of the abdominal cavity.The result is that the belly（and the lower ribs）expands or“bulges”，moved by the diaphragm.That's not all.The lower ribs are pushed outward by the contraction of the diaphragm also.This is an important point of distinction between“belly breathing”and genuine diaphragmatic breathing.Diaphragmatic breath is always is“three-dimensional，”an expansion that encircles the lower ribs，moving them without needing to enlist the intercostal muscles of the ribs.In“belly breathing，”only the belly distends forward，and the drag it exerts can actually limit diaphragmatic breathing.
—If the abdomen is held firm by the abdominal muscles，then the central tendon does not move.Because the abdomen is holding its shape and cannot be squeezed into something smaller，the central tendon has nowhere to go.Instead，as the diaphragm contracts，it pulls upward on the lower rib cage（since it can't move downward）and the lower rib cage expands outward—usually to an even greater degree than when the belly is allowed to move.If，of course，the abdominals are gripped too hard，the lower ribs won't move，and the breath will be entirely in the mid and upper chest.
It seems reasonable to say from this that the fullest expression of the diaphragmatic breath comes when both belly and chest move to some degree，and in coordination with each other.Diaphragmatic breathing is not simply synonymous with“belly breathing”or with mere movement of the belly.The relaxed expansion and contraction of the chest—particularly when one is sitting or standing upright—is equally diaphragmatic.A full yogic breath also makes use of the accessory muscles of the chest for a complete yet relaxed breath.This does not make it any less diaphragmatic，but rather a diaphragmatic breath“plus”—which is as it is intended to be.The fullness and pacing of this breath is determined by the body's needs in the moment：certainly a full breath while one is doing a slow and steady—yet physically challenging—asana practice will be different from the kind of breathing one does in preparation for meditation.The body's demands in those two cases are quite different！
This insight into the nature of diaphragmatic breath also helps us to better understand the classic role of the“bandhas”in making the breath more efficient and diaphragmatic.Uddiyana bandha—which we might simply define here as a gentle toning of the lower abdominal muscles just above the pubic bone（and the toning of the pelvic floor or Mulabandha that this action brings）—brings just the kind of muscular toning that serves to gently maintain the shape of the abdominal cavity.This toning is just enough to make the action of the diaphragm in the lower ribs all the more expansive.
Notice that this“toning”of the muscles in Uddiyana bandha refers to the lower abdominals.If the abdominals as a whole were held firm（rectus abdominis in particular，which is hard to maintain in any case，though an artificial attempt was made in the age of corsets），then not only would the abdominal cavity be prevented from changing shape to allow for the expansion of the lungs，but the lower ribs as well would be immobilized，inhibiting the action of the diaphragm in every way.Then the breath would indeed have to be handled by the accessory muscles of the mid and upper chest，making for very tiring and inefficient“chest breathing”of the kind that we are warned against.
Uddiyana bandha and the toning of the pelvic diaphragm（Mulabandha）provide the necessary balance between tone and freedom in the abdomen.This allows the diaphragm to cause movement in the belly and expansion of the rib cage.The diaphragm can then act with such fine and relaxed coordination that one can smoothly add the assistance of the accessory muscles of the chest for a very“full”yogic breath.The use of the bandhas in this very full style of pranayama comes into play primarily when the body is upright.We will turn to the distinction between this and diaphragmatic breathing in reclining practice after the next section.
If in the process of yogic breathing we are taking in more oxygen and dispelling more carbon dioxide than the body needs at that time and level of physical activity，then we are overbreathing or hyperventilating，and not breathing“yogically”at all.A breath can be very full without causing these problems if the balance is maintained via proper pacing of the rate of the breath，assisted by practicing with the Ujjayi sound，and a relaxed and receptive attitude.
Oxygen，the Breath and Stress
When delivering oxygen to the blood efficiently，diaphragmatic breathing does the job best，in large part because of the structure of the lungs themselves.A major portion of the blood sent to the lungs goes to the lower parts，largely because of the influence of gravity.The lower lobes of the lungs are the largest，and the lower parts of the lungs expand the most as well，because of the action of the diaphragm.Thus the breath is brought first to the most blood-rich parts of the lungs.
There are times when the body physically needs more oxygen because of physical demands placed upon it，and the use of the accessory muscles of the rib cage are designed to increase the volume of the chest more and more，bringing more breath into the lungs to meet the need for more oxygen.
And then there are times when we anticipate physical stress and begin to breathe harder，using the chest muscles.The problem is that this situation of persistent mental and emotional stress has become more the rule of daily life than the exception.The body is on constant alert via the sympathetic nervous system，but the physical exertion—and the need for accelerated breathing—never comes.As a result，we've both pumped in more oxygen and pumped out carbon dioxide in this process of hyperventilation，and a vital chemical balance in the body has been seriously upset.
Here begins the vicious cycle that is so familiar to hyperventilators.The harder we breathe，the more oxygen-starved we feel，and we can't“catch”our breath.This is not for lack of oxygen，but because so much carbon dioxide has been forced out in the process of overbreathing.The presence of carbon dioxide in our blood allows the hemoglobins to transport oxygen to the body's tissues.If too much carbon dioxide is“blown off”by hyperventilation，the blood becomes alkaline，and the hemoglobin can't release the oxygen molecules，which are chemically“stuck”to it.The blood is carrying around plenty of oxygen：the problem is that the body can't get any of it！
Carbon dioxide also provides the chemical message in the blood that leads us to take our next breath.At the end of the exhalation，there is a natural，restful pause before we breathe in again.During that pause，carbon dioxide builds up in the blood at the same time that oxygen is being released into the tissues.When it reaches a certain level，the respiratory center of the brain sends a signal through the phrenic nerve to the diaphragm to take another breath.In the normal course of breathing，the entire process of respiration is driven by carbon dioxide，from the first neurochemical impulse that initiates the inhalation，to the chemical balancing act in the blood that delivers oxygen to the body.All of this happens without our having to think about or consciously direct the process，and the whole process works astoundingly well，with carbon dioxide playing a central role from beginning to end.
That，of course，describes the natural process of the breath，in which the conscious mind，with its slurry of desire，emotion and expectation，is not factored in.But what happens when we overbreathe？Usually an excess of carbon dioxide in the blood tells us to take another breath in，and the process is quite relaxed.But when carbon dioxide drops below a certain level，the message from the body—which is now not receiving the oxygen it needs—is that we are suffocating！And so the breath is driven by the body's panic，and we breathe harder，making the situation worse instead of better.A subtle chemical imbalance soon becomes a fullblown panic attack.The age-old cure for panic attacks—to breathe into a paper bag—has a very good biochemical basis：
It's meant to increase the levels of carbon dioxide by re-breathing the same air，until the proper balance is restored.When coming to stressful breathing patterns，or patterns of overbreathing，certainly the vicious cycle of the biochemistry of hyperventilation plays the part of gasoline thrown on the fire.Mental anticipation and anxiety，however，is the match that lights the fire.The biggest challenge in establishing healthy breathing patterns—especially in the conscious practice of pranayama—is the mind，with its desires，conditioning，and love of exerting control in all things.The mind，far more than the body，introduces the greatest interference to the natural breath.Witness any beginner's pranayama class：even in a relaxation in which students are told to simply watch the breath，many become uncomfortable and confused about the breath，feeling that they no longer know how to breathe，even though they were doing a reasonably good job of it when they arrived for class！Such can be the influence of the mind，when attention is turned toward the breath.
Learn to Breathe Deeply A Diaphragmatic Deep Breathing Exercise
Knowing how to take a full，deep breath is true life skill.A full breath cycle spreads life-giving oxygen throughout the body，gets rid of waste gasses like carbon dioxide，and stimulates the spine and internal organs.
Deep breathing is an essential part of maximizing any form of exercise you do.In Pilates，we use the dynamic of full breathing——biginhales and exhales——to initiate and power our Pilates exercises，and most Pilates exercises are taught with breathing patterns.
One of the first steps in learning to breathe well is to learn diaphragmatic deep breathing.The diaphragm is a dome-shaped muscle that sits below the lungs，horizontally bisecting the trunk of the body.When you breathe in，the diaphragm contracts and flattens downward creating a vacuum that draws in air.When you exhale，the diaphragm returns to its dome shape，pushing air out of the body.
Once you know how to get your diaphragm working for you，you will find that diaphragmatic breathing is both energizing and relaxing.It is the way a truly efficient body breathes throughout life.Using diaphragmatic breathing consciously is a popular technique for stress reduction as well.
最后，腹胸联合呼吸法练习要点。
Try This Diaphragmatic Breathing Exercise：
The Set Up：You can do this exercise lying on your back with your knees bent or even now，sitting up reading.Either way，do it with one hand resting lightly on your lower belly so you can feel your breath move your body.
Check Points：
Your shoulders relaxed and dropped away from your ears.
Your spine is long，in what we call neutral spine，a natural position of the spine that allows the curves of the spine to be present.
If you are sitting，feel that your weight is falling directly down through your sit bones and your head is floating up toward the sky.
Your throat is open and relaxed.
The Inhale：Breathe in slowly through your nose.Let the air flow into your upper chest and down your spine—expanding the sides and lower ribs，filling the diaphragm，back and lower back，and dropping all the way down into the pelvis.Allow the deep inhale to push your belly out a little bit.
The Exhale：Let go of your breath in the reverse order that you brought it in.Drop your lower abs，then your belly.Let your ribs pull in，and last，let your chest to drop as you fully expel all the air.
Repeat：Do this diaphragmatic breathing exercise a few times until you get the sense of how each part flows into the next.
Tips：
（1）When you breathe in，try not to let it affect your shoulders.You want your shoulders to stay down and relaxed.
（2）Similarly，you want the inhale to be balanced all the way around the body.The chest does move with the breath but remains relaxed and the ribs maintain their cylindrical shape.
（3）Enjoy！Almost nothing serves us more than deep breathing.
Learn Lateral Breathing How to Breathe Deeply and Have the Support of Contracted Abs
By Marguerite Ogle，About.com Guide Updated October 28，2008
“英播人”的气息定位参照及在感受和训练“腹胸联合呼吸法”的位置及效果
Pilates exercises require breathing very fully，taking advantage of every breath cycle to draw in lots of fresh air and get rid of every bit of stale air.We want to oxygenate our blood，get our circulation going，and get the rejuvenating qualities that a deep breath delivers.As one of the six Pilates principles，the breath is a foundation of Pilates movement.We frequently coordinate our exercises with inhale and exhale patterns，and use the breath to initiate and support movement.
Despite the focus on the breath in Pilates，some people feel a little“inhale deprived”when they start learning Pilates exercises.Keeping the abdominal muscles deeply pulled in，and taking a great big inhale at the same time，can seem like contradictory directions.But there is a special breathing technique we use in Pilates that allows us to maintain a contraction of the abs throughout an exercise.It is called lateral breathing.
In lateral breathing we breathe deeply，all the way down the spine and into the pelvic bowl，but emphasize expanding the breath into the back and sides of the ribcage.
When the abs are pulled in properly，they protect the spine and act like a supportive corset for the whole trunk.Knowing how to breathe well while keeping the abs contracted gives us extra support throughout an exercise.As you practice lateral breathing，you will find that you are able to perform Pilates exercises with greater ease.It helps make the scoop of abs easier and enhances the sense of lengthening the spine with the breath.
This exercise will help you feel the lateral expansion of the ribcage with the breath：
（1）Wrap about 3 feet of exercise band around the lower part of your ribcage.You can also use a length of elastic or just wrap your hands around your ribcage.
（2）Hold the band closed in front of your chest.
（3）Inhale：Let the breath travel down your spine and expand into your back and sides so you feel the band is stretched，side and back，by your breath.
Next：Practice breathing fully with the Pilates fundamentals set.
While lateral breathing is the technique to use when you want to keep your abs in during an inhale，we are talking about training the abs here.We don't want to have our abs contracted all the time.Diaphramatic breathing，with a natural extension of the belly on an inhale，is still the healthiest way to breathe regularly.Adding lateral breath to your diaphramatic breathing will increase your overall breathing capacity.