Episode 60
Have you ever stood outside a closed door, waiting to walk into an English speaking exam and felt your own heart trying to escape from your chest? I know that feeling perfectly, an…
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Martin: Have you ever stood outside a closed door, waiting to walk into an English speaking exam and felt your own heart trying to escape from your chest?
I know that feeling perfectly, and it is absolutely terrifying.
You look at the clock on the wall, and every second feels incredibly heavy.
Your hands start shaking uncontrollably.
Your mouth gets completely dry, like you have swallowed sand.
And the worst part is that your mind goes completely blank.
All the advanced
Julia: vocabulary you studied for months just disappears into the dark.
It feels like a complete disaster before you even open your mouth to say hello.
Welcome to your English Toolbox, your slow English podcast where we train your ears, your mind, and your nervous system.
Martin: I am Martin.
Julia: And I am Julia.
Today is episode two of our public speaking series.
And today we are focusing on something very different.
We are focusing on the physical body, not the intellectual
Martin: mind. If you stay with us for this extended episode, you will learn the famous 90-second rule of human neuroscience.
You will also learn a complete toolkit of actionable, physical techniques to instantly calm your nervous system. These are the exact tools you need before an IELTS, TOEFL, or Cambridge oral exam.
These are also the tools you need to give a speech in front of an audience. A work presentation, a school theater play, a political speech, etc. Even
Julia: maybe you could also use these tools to propose marriage to your loved one.
Allow us this little joke, please.
Yes, a full set of powerful tools.
We will teach you exactly how to survive the most dangerous and critical part of any presentation.
Let me take you back to a specific moment a few years ago when I had to give a presentation to a very large intimidating audience.
This was the conference in London, right?
Exactly, the London
Martin: conference.
I was standing backstage hidden behind a heavy velvet curtain.
I could hear the murmur of the crowd finding their seats, and I could hear the previous speaker finishing their conclusion.
That waiting period just before you walk into the light is always the absolute worst part.
It is psychological torture.
Mentally, I was totally prepared for this day.
I knew my presentation perfectly, and I had practiced my transitions, but my body was completely betraying me.
What was
Julia: happening to you physically in that moment?
My breathing became incredibly shallow.
I was only taking tiny rapid breaths into the very top of my chest.
When you use shallow breathing, you are not getting enough oxygen to your brain.
And when the brain lacks oxygen, it triggers even more panic.
Exactly.
My hands were sweating so much that I could barely hold my index cards.
My legs felt like they were made of heavy stone.
It sounds like your
Martin: body was preparing for a physical fight, not a speech.
That is exactly what was happening.
I felt like I was going to lose control, forget all my English vocabulary, and just run out the back door of the theater.
For a very long time, I thought this kind of fear was a sign of mental weakness.
I thought I simply did not have the right personality for public speaking.
But Martin, what you were experiencing backstage was not a
Julia: mental weakness at all.
It was a physiological response.
That is a fantastic C1 vocabulary word for our listeners, Julia.
Physiological.
Yes, let us define that clearly.
Physiological means relating to the way a living body naturally functions and reacts to its environment.
Your fear was physical first and mental second.
This is a huge realization.
When you feel threatened, your brain does not know the difference between a hungry tiger and a Cambridge-speaking examiner.
To your ancient survival brain,
Martin: both of those things are deadly threats.
Exactly.
So the brain immediately floods your body with survival chemicals.
Mainly adrenaline.
We call that an adrenaline rush.
An adrenaline rush is an intense, sudden feeling of rapid energy designed to make you fight or run away.
Your heart beats faster to pump blood to your muscles.
Your mouth goes dry because your digestive system shuts down to save energy.
All of those terrible symptoms are just your body trying to protect
Julia: you. But here is the scientific secret that changed my life as a speaker.
Neurologists have studied this chemical reaction extensively. They found that an adrenaline rush takes exactly 90 seconds to peak and flush out of your bloodstream.
Wait, let me make sure I understand that. You are saying the chemical wave only lasts for 90 seconds?
Yes, just 90 seconds. From the moment the deep fear hits you to the moment it naturally leaves your body is just
Martin: one minute and a half.
If you do not fight it, the chemical reaction simply drops and fades away.
That is incredible.
So why does the fear usually last for the whole exam?
Because we panic about the panic.
When we feel our hands shaking, we think, oh no, I am ruining my exam.
That terrible thought creates a second adrenaline rush.
And then a third and a fourth, creating a continuous loop of anxiety.
The shift and application precisely.
Julia: So the major mindset shift for today is this.
You do not need to fight your fear and you do not need to feel bad about it.
You just need to manage your physical body for these 90 seconds until the wave passes.
How exactly do we do that?
Especially if an examiner is sitting across the table looking right at us.
We use a series of highly actionable micro rituals to survive that window.
The first tool is the
Martin: breathing reset.
When you sit down, breathe in slowly through your nose for four seconds.
Hold that breath in your lungs for four seconds.
And then exhale completely and slowly through your mouth for six seconds.
That long exhale is the most important part.
An extended exhale physically massages the vagus nerve, which tells your nervous system that you are completely safe.
The second tool is a physical grounding technique.
Grounding means using your physical senses to connect with reality,
Julia: pulling your attention away from your spinning thoughts.
Exactly.
While you are breathing, push your feet hard into the floor.
Feel the solid ground supporting your shoes.
Feel the wooden chair supporting your back.
You are sending your brain physical evidence of stability.
The third tool is building what I call your security system.
What is a security system in the context of public speaking?
It means you must memorize your very first sentence perfectly.
The adrenaline protocol in your
Martin: body is at its absolute highest right when you are about to start speaking.
That is when your brain goes blank.
If you have that first sentence memorized like a song, you have a safe ground to start from.
You do not have to think about grammar, you just have to press play.
It acts as a bridge over that initial 90-second wave of nervousness.
But to build this system properly, you must practice at home like a professional actor.
Julia: Actors rehearse their lines endlessly so they can rely on muscle memory when the stage lights hit them.
Rehearse your first sentence in your bedroom with your eyes open.
Then rehearse it with your eyes closed.
Visualize the exam venue.
Visualize the white walls, visualize the harsh lights, and visualize the serious examiner.
You have to make your brain feel like you have already been in that scary room a hundred times before.
Yes, familiarity destroys fear.
And when you
Martin: finally enter the real room, take a moment to read the room.
To read the room means to observe the emotional mood and connect with the people in the space.
Do not look at the floor and do not look at your shoes.
Look at the examiner as a human being.
If you can connect with them, maybe with a polite smile, a comment about the rainy weather or a quick greeting, the tension will ease immediately.
You realize they
Julia: are not tigers trying to eat you.
And finally, the most powerful and authoritative trick of all, the delayed start.
Oh, this is so crucial for time to exams like IELTS, TOEFL, or the Cambridge Advanced Tests.
When the examiner looks at you and says, Please start, do not speak immediately.
The amateur speaker rushes into the first word because silence feels uncomfortable.
But the professional speaker uses the silence.
Exactly!
Pause for three slow, deliberate seconds before you deliver
Martin: your memorized first sentence.
Look at the examiner, smile slightly, take a deep breath in, and then begin.
Those three seconds show absolute confidence.
They establish your dominance over the situation, proving that you control the time.
So, let us review our physical strategy for today.
Fear before speaking a foreign language is highly physiological, not a character flaw.
It is simply a 90-second chemical wave of adrenaline.
Do not fight the wave because fighting it makes it bigger.
Breathe
Julia: deeply with a long exhale.
Practice your grounding by feeling the floor.
Use your memorized security system to survive the opening moment.
Read the room to connect with your audience as human beings.
And always delay your first words to establish authority.
If you enjoyed this episode, please write a small comment before you go.
What is your biggest physical symptom when you get nervous before an English conversation?
Do your hands shake?
Does your heart race or does your
Martin: mind just go completely blank?
We need your comments because your voice is more important than ours.
Your voice and your comments will show us the right path for future episodes.
Thank you for listening and we will see you with the next one.
And if you are going to give a speech tomorrow, remember your uneasiness is normal.
You are human.
Breath.
Use your memorized sentence.
Wait a few seconds and go.
You will surprise you really enjoy public
Julia: speaking.
We will keep you coaching in the next episode.
See you soon.
Line by line: one English sentence, then its Español translation —
clearly separated, each with its own lang markup.
ENHave you ever stood outside a closed door, waiting to walk into an English speaking exam and felt your own heart trying to escape from your chest?
Español¿Alguna vez has estado de pie frente a una puerta cerrada, esperando para entrar a un examen de inglés y has sentido que tu propio corazón intenta escapar de tu pecho?
ENI know that feeling perfectly, and it is absolutely terrifying.
EspañolConozco perfectamente esa sensación, y es absolutamente aterradora.
ENYou look at the clock on the wall, and every second feels incredibly heavy.
EspañolMiras el reloj en la pared, y cada segundo se siente increíblemente pesado.
ENYour hands start shaking uncontrollably.
EspañolTus manos comienzan a temblar incontrolablemente.
ENYour mouth gets completely dry, like you have swallowed sand.
EspañolTu boca se seca por completo, como si hubieras tragado arena.
ENAnd the worst part is that your mind goes completely blank.
EspañolY la peor parte es que tu mente se queda completamente en blanco.
ENAll the advanced
EspañolTodo el vocabulario avanzado
ENvocabulary you studied for months just disappears into the dark.
Españolque estudiaste durante meses simplemente desaparece en la oscuridad.
ENIt feels like a complete disaster before you even open your mouth to say hello.
EspañolSe siente como un desastre total antes de que siquiera abras la boca para decir hola.
ENWelcome to your English Toolbox, your slow English podcast where we train your ears, your mind, and your nervous system.
EspañolBienvenido a tu Caja de Herramientas en Inglés, tu podcast de inglés lento donde entrenamos tus oídos, tu mente y tu sistema nervioso.
ENI am Martin.
EspañolSoy Martín.
ENAnd I am Julia.
EspañolY soy Julia.
ENToday is episode two of our public speaking series.
EspañolHoy es el episodio dos de nuestra serie sobre hablar en público.
ENAnd today we are focusing on something very different.
EspañolY hoy nos estamos enfocando en algo muy diferente.
ENWe are focusing on the physical body, not the intellectual
EspañolNos estamos enfocando en el cuerpo físico, no en la
ENmind.
Españolmente intelectual.
ENIf you stay with us for this extended episode, you will learn the famous 90-second rule of human neuroscience.
EspañolSi te quedas con nosotros para este episodio extendido, aprenderás la famosa regla de 90 segundos de la neurociencia humana.
ENYou will also learn a complete toolkit of actionable, physical techniques to instantly calm your nervous system.
EspañolTambién aprenderás un conjunto completo de técnicas físicas prácticas para calmar instantáneamente tu sistema nervioso.
ENThese are the exact tools you need before an IELTS, TOEFL, or Cambridge oral exam.
EspañolEstas son las herramientas exactas que necesitas antes de un examen oral de IELTS, TOEFL o Cambridge.
ENThese are also the tools you need to give a speech in front of an audience.
EspañolEstas son también las herramientas que necesitas para dar un discurso frente a una audiencia.
ENA work presentation, a school theater play, a political speech, etc. Even
EspañolUna presentación de trabajo, una obra de teatro escolar, un discurso político, etc. Incluso
ENmaybe you could also use these tools to propose marriage to your loved one.
Españolquizás podrías usar estas herramientas para proponer matrimonio a tu ser querido.
ENAllow us this little joke, please.
EspañolPermítenos esta pequeña broma, por favor.
ENYes, a full set of powerful tools.
EspañolSí, un conjunto completo de herramientas poderosas.
ENWe will teach you exactly how to survive the most dangerous and critical part of any presentation.
EspañolTe enseñaremos exactamente cómo sobrevivir la parte más peligrosa y crítica de cualquier presentación.
ENLet me take you back to a specific moment a few years ago when I had to give a presentation to a very large intimidating audience.
EspañolDéjame llevarte de vuelta a un momento específico hace unos años cuando tuve que dar una presentación a una audiencia muy grande e intimidante.
ENThis was the conference in London, right?
EspañolEsta fue la conferencia en Londres, ¿verdad?
ENExactly, the London
EspañolExactamente, la
ENconference.
Españolconferencia de Londres.
ENI was standing backstage hidden behind a heavy velvet curtain.
EspañolEstaba de pie detrás del escenario, escondido tras una pesada cortina de terciopelo.
ENI could hear the murmur of the crowd finding their seats, and I could hear the previous speaker finishing their conclusion.
EspañolPodía escuchar el murmullo de la multitud encontrando sus asientos, y podía oír al orador anterior terminando su conclusión.
ENThat waiting period just before you walk into the light is always the absolute worst part.
EspañolEse período de espera justo antes de que entres a la luz es siempre la parte más horrible.
ENIt is psychological torture.
EspañolEs tortura psicológica.
ENMentally, I was totally prepared for this day.
EspañolMentalmente, estaba totalmente preparado para este día.
ENI knew my presentation perfectly, and I had practiced my transitions, but my body was completely betraying me.
EspañolConocía mi presentación perfectamente, y había practicado mis transiciones, pero mi cuerpo me estaba traicionando por completo.
ENWhat was
Español¿Qué estaba
ENhappening to you physically in that moment?
Españolsucediendo físicamente en ese momento?
ENMy breathing became incredibly shallow.
EspañolMi respiración se volvió increíblemente superficial.
ENI was only taking tiny rapid breaths into the very top of my chest.
EspañolSolo estaba tomando pequeñas respiraciones rápidas en la parte superior de mi pecho.
ENWhen you use shallow breathing, you are not getting enough oxygen to your brain.
EspañolCuando usas una respiración superficial, no estás obteniendo suficiente oxígeno para tu cerebro.
ENAnd when the brain lacks oxygen, it triggers even more panic.
EspañolY cuando al cerebro le falta oxígeno, provoca aún más pánico.
ENExactly.
EspañolExactamente.
ENMy hands were sweating so much that I could barely hold my index cards.
EspañolMis manos sudaban tanto que apenas podía sostener mis tarjetas de índice.
ENMy legs felt like they were made of heavy stone.
EspañolMis piernas se sentían como si estuvieran hechas de piedra pesada.
ENIt sounds like your
EspañolSuena como si tu
ENbody was preparing for a physical fight, not a speech.
Españolcuerpo se estuviera preparando para una pelea física, no para un discurso.
ENThat is exactly what was happening.
EspañolEso es exactamente lo que estaba sucediendo.
ENI felt like I was going to lose control, forget all my English vocabulary, and just run out the back door of the theater.
EspañolSentía que iba a perder el control, olvidar todo mi vocabulario en inglés y simplemente salir corriendo por la puerta trasera del teatro.
ENFor a very long time, I thought this kind of fear was a sign of mental weakness.
EspañolDurante mucho tiempo, pensé que este tipo de miedo era un signo de debilidad mental.
ENI thought I simply did not have the right personality for public speaking.
EspañolPensé que simplemente no tenía la personalidad adecuada para hablar en público.
ENBut Martin, what you were experiencing backstage was not a
EspañolPero Martín, lo que estabas experimentando detrás del escenario no era una
ENmental weakness at all.
Españoldebilidad mental en absoluto.
ENIt was a physiological response.
EspañolEra una respuesta fisiológica.
ENThat is a fantastic C1 vocabulary word for our listeners, Julia.
EspañolEsa es una palabra de vocabulario C1 fantástica para nuestros oyentes, Julia.
ENPhysiological.
EspañolFisiológica.
ENYes, let us define that clearly.
EspañolSí, definámoslo claramente.
ENPhysiological means relating to the way a living body naturally functions and reacts to its environment.
EspañolFisiológico significa relacionado con la forma en que un cuerpo vivo funciona y reacciona naturalmente a su entorno.
ENYour fear was physical first and mental second.
EspañolTu miedo fue físico primero y mental segundo.
ENThis is a huge realization.
EspañolEsta es una gran realización.
ENWhen you feel threatened, your brain does not know the difference between a hungry tiger and a Cambridge-speaking examiner.
EspañolCuando te sientes amenazado, tu cerebro no sabe la diferencia entre un tigre hambriento y un examinador de Cambridge.
ENTo your ancient survival brain,
EspañolPara tu antiguo cerebro de supervivencia,
ENboth of those things are deadly threats.
Españolambas cosas son amenazas mortales.
ENExactly.
EspañolExactamente.
ENSo the brain immediately floods your body with survival chemicals.
EspañolAsí que el cerebro inunda inmediatamente tu cuerpo con químicos de supervivencia.
ENMainly adrenaline.
EspañolPrincipalmente adrenalina.
ENWe call that an adrenaline rush.
EspañolLlamamos a eso un aumento de adrenalina.
ENAn adrenaline rush is an intense, sudden feeling of rapid energy designed to make you fight or run away.
EspañolUn aumento de adrenalina es una sensación intensa y repentina de energía rápida diseñada para hacerte luchar o huir.
ENYour heart beats faster to pump blood to your muscles.
EspañolTu corazón late más rápido para bombear sangre a tus músculos.
ENYour mouth goes dry because your digestive system shuts down to save energy.
EspañolTu boca se seca porque tu sistema digestivo se apaga para ahorrar energía.
ENAll of those terrible symptoms are just your body trying to protect
EspañolTodos esos terribles síntomas son solo tu cuerpo tratando de protegerte.
ENyou. But here is the scientific secret that changed my life as a speaker.
EspañolPero aquí está el secreto científico que cambió mi vida como orador. Los neurólogos han estudiado esta reacción química extensamente.
ENNeurologists have studied this chemical reaction extensively. They found that an adrenaline rush takes exactly 90 seconds to peak and flush out of your bloodstream.
EspañolHan encontrado que un aumento de adrenalina tarda exactamente 90 segundos en alcanzar su punto máximo y salir de tu torrente sanguíneo.
ENWait, let me make sure I understand that. You are saying the chemical wave only lasts for 90 seconds?
EspañolEspera, déjame asegurarme de que entiendo eso. ¿Estás diciendo que la ola química solo dura 90 segundos?
ENYes, just 90 seconds. From the moment the deep fear hits you to the moment it naturally leaves your body is just
EspañolSí, solo 90 segundos. Desde el momento en que el miedo profundo te golpea hasta el momento en que sale naturalmente de tu cuerpo son solo
ENone minute and a half.
Españolun minuto y medio.
ENIf you do not fight it, the chemical reaction simply drops and fades away.
EspañolSi no luchas contra ello, la reacción química simplemente disminuye y se desvanece.
ENThat is incredible.
EspañolEso es increíble.
ENSo why does the fear usually last for the whole exam?
EspañolEntonces, ¿por qué el miedo suele durar durante todo el examen?
ENBecause we panic about the panic.
EspañolPorque entramos en pánico por el pánico.
ENWhen we feel our hands shaking, we think, oh no, I am ruining my exam.
EspañolCuando sentimos nuestras manos temblar, pensamos, oh no, estoy arruinando mi examen.
ENThat terrible thought creates a second adrenaline rush.
EspañolEse terrible pensamiento crea un segundo aumento de adrenalina.
ENAnd then a third and a fourth, creating a continuous loop of anxiety.
EspañolY luego un tercero y un cuarto, creando un bucle continuo de ansiedad.
ENThe shift and application precisely.
EspañolEl cambio y la aplicación precisamente.
ENSo the major mindset shift for today is this.
EspañolAsí que el cambio de mentalidad principal para hoy es este.
ENYou do not need to fight your fear and you do not need to feel bad about it.
EspañolNo necesitas luchar contra tu miedo y no necesitas sentirte mal por ello.
ENYou just need to manage your physical body for these 90 seconds until the wave passes.
EspañolSolo necesitas manejar tu cuerpo físico durante esos 90 segundos hasta que la ola pase.
ENHow exactly do we do that?
Español¿Cómo hacemos eso exactamente?
ENEspecially if an examiner is sitting across the table looking right at us.
EspañolEspecialmente si un examinador está sentado al otro lado de la mesa mirándonos fijamente.
ENWe use a series of highly actionable micro rituals to survive that window.
EspañolUsamos una serie de micro rituales altamente prácticos para sobrevivir esa ventana.
ENThe first tool is the
EspañolLa primera herramienta es el
ENbreathing reset.
Españolreinicio de la respiración.
ENWhen you sit down, breathe in slowly through your nose for four seconds.
EspañolCuando te sientas, respira lentamente por la nariz durante cuatro segundos.
ENHold that breath in your lungs for four seconds.
EspañolMantén esa respiración en tus pulmones durante cuatro segundos.
ENAnd then exhale completely and slowly through your mouth for six seconds.
EspañolY luego exhala completamente y lentamente por la boca durante seis segundos.
ENThat long exhale is the most important part.
EspañolEsa larga exhalación es la parte más importante.
ENAn extended exhale physically massages the vagus nerve, which tells your nervous system that you are completely safe.
EspañolUna exhalación prolongada masajea físicamente el nervio vago, que le dice a tu sistema nervioso que estás completamente a salvo.
ENThe second tool is a physical grounding technique.
EspañolLa segunda herramienta es una técnica de anclaje físico.
ENGrounding means using your physical senses to connect with reality,
EspañolAnclarse significa usar tus sentidos físicos para conectar con la realidad,
ENpulling your attention away from your spinning thoughts.
Españolalejando tu atención de tus pensamientos que giran.
ENExactly.
EspañolExactamente.
ENWhile you are breathing, push your feet hard into the floor.
EspañolMientras respiras, empuja tus pies firmemente contra el suelo.
ENFeel the solid ground supporting your shoes.
EspañolSiente el suelo sólido apoyando tus zapatos.
ENFeel the wooden chair supporting your back.
EspañolSiente la silla de madera apoyando tu espalda.
ENYou are sending your brain physical evidence of stability.
EspañolEstás enviando a tu cerebro evidencia física de estabilidad.
ENThe third tool is building what I call your security system.
EspañolLa tercera herramienta es construir lo que yo llamo tu sistema de seguridad.
ENWhat is a security system in the context of public speaking?
Español¿Qué es un sistema de seguridad en el contexto de hablar en público?
ENIt means you must memorize your very first sentence perfectly.
EspañolSignifica que debes memorizar perfectamente tu primera frase.
ENThe adrenaline protocol in your
EspañolEl protocolo de adrenalina en tu
ENbody is at its absolute highest right when you are about to start speaking.
Españolcuerpo está en su punto más alto justo cuando estás a punto de comenzar a hablar.
ENThat is when your brain goes blank.
EspañolAhí es cuando tu cerebro se queda en blanco.
ENIf you have that first sentence memorized like a song, you have a safe ground to start from.
EspañolSi tienes esa primera frase memorizada como una canción, tienes un terreno seguro para comenzar.
ENYou do not have to think about grammar, you just have to press play.
EspañolNo tienes que pensar en gramática, solo tienes que presionar play.
ENIt acts as a bridge over that initial 90-second wave of nervousness.
EspañolActúa como un puente sobre esa ola inicial de 90 segundos de nerviosismo.
ENBut to build this system properly, you must practice at home like a professional actor.
EspañolPero para construir este sistema correctamente, debes practicar en casa como un actor profesional.
ENActors rehearse their lines endlessly so they can rely on muscle memory when the stage lights hit them.
EspañolLos actores ensayan sus líneas sin cesar para poder confiar en la memoria muscular cuando las luces del escenario los iluminan.
ENRehearse your first sentence in your bedroom with your eyes open.
EspañolEnsaya tu primera frase en tu habitación con los ojos abiertos.
ENThen rehearse it with your eyes closed.
EspañolLuego ensáyala con los ojos cerrados.
ENVisualize the exam venue.
EspañolVisualiza el lugar del examen.
ENVisualize the white walls, visualize the harsh lights, and visualize the serious examiner.
EspañolVisualiza las paredes blancas, visualiza las luces brillantes y visualiza al examinador serio.
ENYou have to make your brain feel like you have already been in that scary room a hundred times before.
EspañolTienes que hacer que tu cerebro sienta que ya has estado en esa habitación aterradora cien veces antes.
ENYes, familiarity destroys fear.
EspañolSí, la familiaridad destruye el miedo.
ENAnd when you
EspañolY cuando finalmente
ENfinally enter the real room, take a moment to read the room.
Españolfinalmente entras en la habitación real, tómate un momento para leer el ambiente.
ENTo read the room means to observe the emotional mood and connect with the people in the space.
EspañolLeer el ambiente significa observar el estado emocional y conectar con las personas en el espacio.
ENDo not look at the floor and do not look at your shoes.
EspañolNo mires al suelo y no mires tus zapatos.
ENLook at the examiner as a human being.
EspañolMira al examinador como un ser humano.
ENIf you can connect with them, maybe with a polite smile, a comment about the rainy weather or a quick greeting, the tension will ease immediately.
EspañolSi puedes conectar con ellos, quizás con una sonrisa educada, un comentario sobre el tiempo lluvioso o un saludo rápido, la tensión se aliviará de inmediato.
ENYou realize they
EspañolTe das cuenta de que
ENare not tigers trying to eat you. And finally, the most powerful and authoritative trick of all, the delayed start.
Españolno son tigres que intentan comerte. Y finalmente, el truco más poderoso y autoritario de todos: el comienzo retrasado.
ENOh, this is so crucial for time to exams like IELTS, TOEFL, or the Cambridge Advanced Tests. When the examiner looks at you and says, Please start, do not speak immediately.
EspañolEsto es crucial para exámenes con tiempo como el IELTS, TOEFL o los Cambridge Advanced Tests. Cuando el examinador te mira y dice: Por favor, comienza, no hables de inmediato.
ENThe amateur speaker rushes into the first word because silence feels uncomfortable. But the professional speaker uses the silence.
EspañolEl orador aficionado se precipita hacia la primera palabra porque el silencio le incomoda. Pero el orador profesional usa el silencio.
ENExactly! Pause for three slow, deliberate seconds before you deliver
Español¡Exacto! Haz una pausa de tres segundos lentos y deliberados antes de pronunciar
ENyour memorized first sentence.
Españoltu primera frase memorizada.
ENLook at the examiner, smile slightly, take a deep breath in, and then begin.
EspañolMira al examinador, sonríe levemente, respira profundamente y luego comienza.
ENThose three seconds show absolute confidence.
EspañolEsos tres segundos muestran una confianza absoluta.
ENThey establish your dominance over the situation, proving that you control the time.
EspañolEstablecen tu dominio sobre la situación, demostrando que controlas el tiempo.
ENSo, let us review our physical strategy for today.
EspañolAsí que, repasemos nuestra estrategia física para hoy.
ENFear before speaking a foreign language is highly physiological, not a character flaw.
EspañolEl miedo antes de hablar un idioma extranjero es muy fisiológico, no un defecto de carácter.
ENIt is simply a 90-second chemical wave of adrenaline.
EspañolEs simplemente una ola química de adrenalina de 90 segundos.
ENDo not fight the wave because fighting it makes it bigger.
EspañolNo luches contra la ola porque luchar contra ella la hace más grande.
ENBreathe
EspañolRespira
ENdeeply with a long exhale. Practice your grounding by feeling the floor.
Españolprofundamente con una larga exhalación. Practica tu anclaje sintiendo el suelo.
ENUse your memorized security system to survive the opening moment. Read the room to connect with your audience as human beings.
EspañolUsa tu sistema de seguridad memorizado para superar el momento inicial. Lee el ambiente para conectar con tu audiencia como seres humanos.
ENAnd always delay your first words to establish authority. If you enjoyed this episode, please write a small comment before you go.
EspañolY siempre retrasa tus primeras palabras para establecer autoridad. Si disfrutaste este episodio, por favor escribe un pequeño comentario antes de irte.
ENWhat is your biggest physical symptom when you get nervous before an English conversation? Do your hands shake?
Español¿Cuál es tu síntoma físico más grande cuando te pones nervioso antes de una conversación en inglés? ¿Te tiemblan las manos?
ENDoes your heart race or does your
Español¿Se acelera tu corazón o tu
ENmind just go completely blank? We need your comments because your voice is more important than ours.
Españolmente simplemente se queda completamente en blanco? Necesitamos tus comentarios porque tu voz es más importante que la nuestra.
ENYour voice and your comments will show us the right path for future episodes. Thank you for listening and we will see you with the next one.
EspañolTu voz y tus comentarios nos mostrarán el camino correcto para futuros episodios. Gracias por escuchar y nos vemos en el próximo.
ENAnd if you are going to give a speech tomorrow, remember your uneasiness is normal. You are human.
EspañolY si vas a dar un discurso mañana, recuerda que tu nerviosismo es normal. Eres humano.
ENBreath. Use your memorized sentence.
EspañolRespira. Usa tu frase memorizada.
ENWait a few seconds and go. You will surprise you really enjoy public
EspañolEspera unos segundos y comienza. Te sorprenderás de que realmente disfrutas hablar
ENspeaking.
Españolhablar.
ENWe will keep you coaching in the next episode.
EspañolContinuaremos con los consejos en el próximo episodio.
ENSee you soon.
EspañolHasta pronto.
Line by line: one English sentence, then its Deutsch translation —
clearly separated, each with its own lang markup.
ENHave you ever stood outside a closed door, waiting to walk into an English speaking exam and felt your own heart trying to escape from your chest?
DeutschHast du jemals vor einer geschlossenen Tür gestanden, gewartet, um in eine Englischprüfung zu gehen, und dein eigenes Herz versucht, aus deiner Brust zu entkommen?
ENI know that feeling perfectly, and it is absolutely terrifying.
DeutschIch kenne dieses Gefühl nur zu gut, und es ist absolut erschreckend.
ENYou look at the clock on the wall, and every second feels incredibly heavy.
DeutschDu schaust auf die Uhr an der Wand, und jede Sekunde fühlt sich unglaublich schwer an.
ENYour hands start shaking uncontrollably.
DeutschDeine Hände fangen an, unkontrollierbar zu zittern.
ENYour mouth gets completely dry, like you have swallowed sand.
DeutschDein Mund wird völlig trocken, als hättest du Sand geschluckt.
ENAnd the worst part is that your mind goes completely blank.
DeutschUnd das Schlimmste ist, dass dein Kopf völlig leer wird.
ENAll the advanced
DeutschDer ganze fortgeschrittene
ENvocabulary you studied for months just disappears into the dark.
DeutschWortschatz, den du monatelang gelernt hast, verschwindet einfach in der Dunkelheit.
ENIt feels like a complete disaster before you even open your mouth to say hello.
DeutschEs fühlt sich wie eine komplette Katastrophe an, bevor du überhaupt deinen Mund öffnest, um Hallo zu sagen.
ENWelcome to your English Toolbox, your slow English podcast where we train your ears, your mind, and your nervous system.
DeutschWillkommen in deinem Englisch-Werkzeugkasten, deinem langsamen Englisch-Podcast, in dem wir deine Ohren, deinen Geist und dein Nervensystem trainieren.
ENI am Martin.
DeutschIch bin Martin.
ENAnd I am Julia.
DeutschUnd ich bin Julia.
ENToday is episode two of our public speaking series.
DeutschHeute ist die zweite Episode unserer Reihe über öffentliches Sprechen.
ENAnd today we are focusing on something very different.
DeutschUnd heute konzentrieren wir uns auf etwas ganz anderes.
ENWe are focusing on the physical body, not the intellectual
DeutschWir konzentrieren uns auf den physischen Körper, nicht auf den intellektuellen
ENmind. If you stay with us for this extended episode, you will learn the famous 90-second rule of human neuroscience.
DeutschGeist. Wenn du bei uns bleibst für diese erweiterte Episode, wirst du die berühmte 90-Sekunden-Regel der menschlichen Neurowissenschaften lernen.
ENYou will also learn a complete toolkit of actionable, physical techniques to instantly calm your nervous system. These are the exact tools you need before an IELTS, TOEFL, or Cambridge oral exam.
DeutschDu wirst auch ein komplettes Toolkit mit umsetzbaren, physischen Techniken lernen, um dein Nervensystem sofort zu beruhigen. Das sind genau die Werkzeuge, die du vor einer IELTS-, TOEFL- oder Cambridge-Mündlichen Prüfung brauchst. Das sind auch die Werkzeuge, die du brauchst, um eine Rede vor einem Publikum zu halten.
ENThese are also the tools you need to give a speech in front of an audience. A work presentation, a school theater play, a political speech, etc. Even
DeutschEine Arbeitspräsentation, ein Schultheaterstück, eine politische Rede usw. Vielleicht
ENmaybe you could also use these tools to propose marriage to your loved one.
Deutschkönntest du diese Werkzeuge auch verwenden, um deiner geliebten Person einen Heiratsantrag zu machen.
ENAllow us this little joke, please.
DeutschErlaube uns diesen kleinen Scherz, bitte.
ENYes, a full set of powerful tools.
DeutschJa, ein vollständiges Set leistungsstarker Werkzeuge.
ENWe will teach you exactly how to survive the most dangerous and critical part of any presentation.
DeutschWir werden dir genau beibringen, wie du den gefährlichsten und kritischsten Teil jeder Präsentation überstehst.
ENLet me take you back to a specific moment a few years ago when I had to give a presentation to a very large intimidating audience.
DeutschLass mich dich zurück zu einem bestimmten Moment vor ein paar Jahren bringen, als ich eine Präsentation vor einem sehr großen, einschüchternden Publikum halten musste.
ENThis was the conference in London, right?
DeutschDas war die Konferenz in London, richtig?
ENExactly, the London
DeutschGenau, die London
ENconference.
DeutschKonferenz.
ENI was standing backstage hidden behind a heavy velvet curtain.
DeutschIch stand backstage, versteckt hinter einem schweren Samtvorhang.
ENI could hear the murmur of the crowd finding their seats, and I could hear the previous speaker finishing their conclusion.
DeutschIch konnte das Murmeln der Menge hören, die ihre Plätze fand, und ich hörte den vorherigen Redner, der seinen Schluss machte.
ENThat waiting period just before you walk into the light is always the absolute worst part.
DeutschDiese Wartezeit, kurz bevor du ins Licht gehst, ist immer der absolut schlimmste Teil.
ENIt is psychological torture.
DeutschEs ist psychologische Folter.
ENMentally, I was totally prepared for this day.
DeutschMental war ich für diesen Tag total vorbereitet.
ENI knew my presentation perfectly, and I had practiced my transitions, but my body was completely betraying me.
DeutschIch kannte meine Präsentation perfekt und hatte meine Übergänge geübt, aber mein Körper verriet mich völlig.
ENWhat was
DeutschWas war
ENhappening to you physically in that moment?
Deutschin diesem Moment physisch mit dir los?
ENMy breathing became incredibly shallow.
DeutschMein Atem wurde unglaublich flach.
ENI was only taking tiny rapid breaths into the very top of my chest.
DeutschIch atmete nur kleine, schnelle Atemzüge in den obersten Teil meiner Brust.
ENWhen you use shallow breathing, you are not getting enough oxygen to your brain.
DeutschWenn du flach atmest, bekommst du nicht genug Sauerstoff zu deinem Gehirn.
ENAnd when the brain lacks oxygen, it triggers even more panic.
DeutschUnd wenn dem Gehirn der Sauerstoff fehlt, löst das noch mehr Panik aus.
ENExactly.
DeutschGenau.
ENMy hands were sweating so much that I could barely hold my index cards.
DeutschMeine Hände schwitzten so sehr, dass ich kaum meine Karteikarten halten konnte.
ENMy legs felt like they were made of heavy stone.
DeutschMeine Beine fühlten sich an, als wären sie aus schwerem Stein.
ENIt sounds like your
DeutschEs klingt so, als ob dein
ENbody was preparing for a physical fight, not a speech.
DeutschKörper sich auf einen physischen Kampf vorbereitete, nicht auf eine Rede.
ENThat is exactly what was happening.
DeutschGenau das passierte.
ENI felt like I was going to lose control, forget all my English vocabulary, and just run out the back door of the theater.
DeutschIch hatte das Gefühl, die Kontrolle zu verlieren, all meinen englischen Wortschatz zu vergessen und einfach durch die Hintertür des Theaters zu rennen.
ENFor a very long time, I thought this kind of fear was a sign of mental weakness.
DeutschLange Zeit dachte ich, diese Art von Angst sei ein Zeichen von mentaler Schwäche.
ENI thought I simply did not have the right personality for public speaking.
DeutschIch dachte, ich hätte einfach nicht die richtige Persönlichkeit für öffentliches Sprechen.
ENBut Martin, what you were experiencing backstage was not a
DeutschAber Martin, was du backstage erlebt hast, war keine
ENmental weakness at all.
Deutschmentale Schwäche.
ENIt was a physiological response.
DeutschEs war eine physiologische Reaktion.
ENThat is a fantastic C1 vocabulary word for our listeners, Julia.
DeutschDas ist ein fantastisches C1-Wort für unsere Zuhörer, Julia.
ENPhysiological.
DeutschPhysiologisch.
ENYes, let us define that clearly.
DeutschJa, lass uns das klar definieren.
ENPhysiological means relating to the way a living body naturally functions and reacts to its environment.
DeutschPhysiologisch bedeutet, dass es sich auf die Art und Weise bezieht, wie ein lebender Körper natürlich funktioniert und auf seine Umgebung reagiert.
ENYour fear was physical first and mental second.
DeutschDeine Angst war zuerst physisch und dann mental.
ENThis is a huge realization.
DeutschDas ist eine riesige Erkenntnis.
ENWhen you feel threatened, your brain does not know the difference between a hungry tiger and a Cambridge-speaking examiner.
DeutschWenn du dich bedroht fühlst, weiß dein Gehirn nicht, ob es sich um einen hungrigen Tiger oder einen Cambridge-Prüfer handelt.
ENTo your ancient survival brain,
DeutschFür dein uraltes Überlebensgehirn
ENboth of those things are deadly threats.
Deutschsind beide Dinge tödliche Bedrohungen.
ENExactly.
DeutschGenau.
ENSo the brain immediately floods your body with survival chemicals.
DeutschDaher überschwemmt das Gehirn sofort deinen Körper mit Überlebenschemikalien.
ENMainly adrenaline.
DeutschHauptsächlich Adrenalin.
ENWe call that an adrenaline rush.
DeutschWir nennen das einen Adrenalinstoß.
ENAn adrenaline rush is an intense, sudden feeling of rapid energy designed to make you fight or run away.
DeutschEin Adrenalinstoß ist ein intensives, plötzliches Gefühl von schneller Energie, das dazu gedacht ist, dich zum Kämpfen oder Fliehen zu bringen.
ENYour heart beats faster to pump blood to your muscles.
DeutschDein Herz schlägt schneller, um Blut zu deinen Muskeln zu pumpen.
ENYour mouth goes dry because your digestive system shuts down to save energy.
DeutschDein Mund wird trocken, weil dein Verdauungssystem heruntergefahren wird, um Energie zu sparen.
ENAll of those terrible symptoms are just your body trying to protect
DeutschAll diese schrecklichen Symptome sind nur dein Körper, der versucht, dich zu schützen.
ENyou. But here is the scientific secret that changed my life as a speaker.
DeutschAber hier ist das wissenschaftliche Geheimnis, das mein Leben als Redner verändert hat. Neurologen haben diese chemische Reaktion umfassend untersucht.
ENNeurologists have studied this chemical reaction extensively. They found that an adrenaline rush takes exactly 90 seconds to peak and flush out of your bloodstream.
DeutschSie fanden heraus, dass ein Adrenalinstoß genau 90 Sekunden dauert, um seinen Höhepunkt zu erreichen und aus deinem Blutkreislauf zu verschwinden. Warte, lass mich sicherstellen, dass ich das verstehe.
ENWait, let me make sure I understand that. You are saying the chemical wave only lasts for 90 seconds?
DeutschDu sagst, die chemische Welle dauert nur 90 Sekunden?
ENYes, just 90 seconds. From the moment the deep fear hits you to the moment it naturally leaves your body is just
DeutschJa, nur 90 Sekunden. Vom Moment, in dem die tiefe Angst dich trifft, bis zu dem Moment, in dem sie deinen Körper natürlich verlässt, sind es nur
ENone minute and a half.
Deutschanderthalb Minuten.
ENIf you do not fight it, the chemical reaction simply drops and fades away.
DeutschWenn du nicht dagegen ankämpfst, sinkt die chemische Reaktion einfach ab und verblasst.
ENThat is incredible.
DeutschDas ist unglaublich.
ENSo why does the fear usually last for the whole exam?
DeutschWarum hält die Angst normalerweise für die gesamte Prüfung an?
ENBecause we panic about the panic.
DeutschWeil wir in Panik geraten über die Panik.
ENWhen we feel our hands shaking, we think, oh no, I am ruining my exam.
DeutschWenn wir fühlen, dass unsere Hände zittern, denken wir: Oh nein, ich ruiniere meine Prüfung.
ENThat terrible thought creates a second adrenaline rush.
DeutschDieser schreckliche Gedanke erzeugt einen zweiten Adrenalinstoß.
ENAnd then a third and a fourth, creating a continuous loop of anxiety.
DeutschUnd dann einen dritten und vierten, was einen kontinuierlichen Kreislauf von Angst erzeugt.
ENThe shift and application precisely.
DeutschDer Wechsel und die Anwendung genau.
ENSo the major mindset shift for today is this.
DeutschDer große Denkwechsel für heute ist also dieser.
ENYou do not need to fight your fear and you do not need to feel bad about it.
DeutschDu musst deine Angst nicht bekämpfen und du musst dich nicht schlecht fühlen deswegen.
ENYou just need to manage your physical body for these 90 seconds until the wave passes.
DeutschDu musst nur deinen physischen Körper für diese 90 Sekunden managen, bis die Welle vorüber ist.
ENHow exactly do we do that?
DeutschWie genau machen wir das?
ENEspecially if an examiner is sitting across the table looking right at us.
DeutschBesonders wenn ein Prüfer am Tisch sitzt und uns direkt ansieht.
ENWe use a series of highly actionable micro rituals to survive that window.
DeutschWir verwenden eine Reihe von hochgradig umsetzbaren Mikro-Ritualen, um dieses Zeitfenster zu überstehen.
ENThe first tool is the
DeutschDas erste Werkzeug ist das
ENbreathing reset.
DeutschAtemreset.
ENWhen you sit down, breathe in slowly through your nose for four seconds.
DeutschWenn du dich hinsetzt, atme langsam durch die Nase für vier Sekunden ein.
ENHold that breath in your lungs for four seconds.
DeutschHalte diesen Atem vier Sekunden lang in deinen Lungen.
ENAnd then exhale completely and slowly through your mouth for six seconds.
DeutschUnd dann atme vollständig und langsam durch den Mund für sechs Sekunden aus.
ENThat long exhale is the most important part.
DeutschDieser lange Ausatem ist der wichtigste Teil.
ENAn extended exhale physically massages the vagus nerve, which tells your nervous system that you are completely safe.
DeutschEin verlängerter Ausatem massiert den Vagusnerv physisch, der deinem Nervensystem sagt, dass du völlig sicher bist.
ENThe second tool is a physical grounding technique.
DeutschDas zweite Werkzeug ist eine physische Erdungstechnik.
ENGrounding means using your physical senses to connect with reality,
DeutschErdung bedeutet, deine physischen Sinne zu nutzen, um mit der Realität in Verbindung zu treten,
ENpulling your attention away from your spinning thoughts.
Deutschdeine Aufmerksamkeit von deinen wirbelnden Gedanken abzulenken.
ENExactly.
DeutschGenau.
ENWhile you are breathing, push your feet hard into the floor.
DeutschWährend du atmest, drücke deine Füße fest in den Boden.
ENFeel the solid ground supporting your shoes.
DeutschSpüre den festen Boden, der deine Schuhe unterstützt.
ENFeel the wooden chair supporting your back.
DeutschSpüre den Holztstuhl, der deinen Rücken stützt.
ENYou are sending your brain physical evidence of stability.
DeutschDu sendest deinem Gehirn physische Beweise für Stabilität.
ENThe third tool is building what I call your security system.
DeutschDas dritte Werkzeug ist der Aufbau dessen, was ich dein Sicherheitssystem nenne.
ENWhat is a security system in the context of public speaking?
DeutschWas ist ein Sicherheitssystem im Kontext des öffentlichen Sprechens?
ENIt means you must memorize your very first sentence perfectly.
DeutschEs bedeutet, dass du deinen allerersten Satz perfekt auswendig lernen musst.
ENThe adrenaline protocol in your
DeutschDas Adrenalinprotokoll in deinem
ENbody is at its absolute highest right when you are about to start speaking.
DeutschKörper ist genau dann am höchsten, wenn du kurz davor bist, zu sprechen.
ENThat is when your brain goes blank.
DeutschDas ist der Moment, in dem dein Gehirn leer wird.
ENIf you have that first sentence memorized like a song, you have a safe ground to start from.
DeutschWenn du diesen ersten Satz auswendig kannst wie ein Lied, hast du einen sicheren Boden, von dem aus du starten kannst.
ENYou do not have to think about grammar, you just have to press play.
DeutschDu musst nicht über Grammatik nachdenken, du musst nur Play drücken.
ENIt acts as a bridge over that initial 90-second wave of nervousness.
DeutschEs fungiert als Brücke über diese anfängliche 90-Sekunden-Welle der Nervosität.
ENBut to build this system properly, you must practice at home like a professional actor.
DeutschAber um dieses System richtig aufzubauen, musst du zu Hause wie ein professioneller Schauspieler üben.
ENActors rehearse their lines endlessly so they can rely on muscle memory when the stage lights hit them.
DeutschSchauspieler proben ihre Texte endlos, damit sie sich auf das Muskelgedächtnis verlassen können, wenn die Scheinwerfer auf sie gerichtet sind.
ENRehearse your first sentence in your bedroom with your eyes open.
DeutschÜbe deinen ersten Satz in deinem Schlafzimmer mit offenen Augen.
ENThen rehearse it with your eyes closed.
DeutschÜbe ihn dann mit geschlossenen Augen.
ENVisualize the exam venue.
DeutschVisualisiere den Prüfungsort.
ENVisualize the white walls, visualize the harsh lights, and visualize the serious examiner.
DeutschVisualisiere die weißen Wände, visualisiere die grellen Lichter und visualisiere den ernsthaften Prüfer.
ENYou have to make your brain feel like you have already been in that scary room a hundred times before.
DeutschDu musst dein Gehirn dazu bringen, das Gefühl zu haben, dass du bereits hundertmal in diesem gruseligen Raum warst.
ENYes, familiarity destroys fear.
DeutschJa, Vertrautheit zerstört Angst.
ENAnd when you
DeutschUnd wenn du
ENfinally enter the real room, take a moment to read the room.
Deutschendlich den echten Raum betrittst, nimm dir einen Moment Zeit, um den Raum zu lesen.
ENTo read the room means to observe the emotional mood and connect with the people in the space.
DeutschDen Raum zu lesen bedeutet, die emotionale Stimmung zu beobachten und mit den Menschen im Raum in Verbindung zu treten.
ENDo not look at the floor and do not look at your shoes.
DeutschSchau nicht auf den Boden und schau nicht auf deine Schuhe.
ENLook at the examiner as a human being.
DeutschSchau den Prüfer als Mensch an.
ENIf you can connect with them, maybe with a polite smile, a comment about the rainy weather or a quick greeting, the tension will ease immediately.
DeutschWenn du eine Verbindung zu ihnen herstellen kannst, vielleicht mit einem höflichen Lächeln, einem Kommentar über das regnerische Wetter oder einem schnellen Gruß, wird die Spannung sofort nachlassen.
ENYou realize they
DeutschDu erkennst, dass sie
ENare not tigers trying to eat you.
Deutschkeine Tiger sind, die dich fressen wollen.
ENAnd finally, the most powerful and authoritative trick of all, the delayed start.
DeutschUnd schließlich der mächtigste und autoritärste Trick von allen, der verzögerte Start.
ENOh, this is so crucial for time to exams like IELTS, TOEFL, or the Cambridge Advanced Tests.
DeutschOh, das ist so entscheidend für Prüfungen wie IELTS, TOEFL oder die Cambridge Advanced Tests.
ENWhen the examiner looks at you and says, Please start, do not speak immediately.
DeutschWenn der Prüfer dich ansieht und sagt: Bitte beginne, sprich nicht sofort.
ENThe amateur speaker rushes into the first word because silence feels uncomfortable.
DeutschDer Amateurredner stürzt sich in das erste Wort, weil Stille unangenehm erscheint.
ENBut the professional speaker uses the silence.
DeutschAber der professionelle Redner nutzt die Stille.
ENExactly!
DeutschGenau!
ENPause for three slow, deliberate seconds before you deliver
DeutschMache drei langsame, bewusste Sekunden Pause, bevor du
ENyour memorized first sentence.
Deutschdeinen auswendig gelernten ersten Satz sagst.
ENLook at the examiner, smile slightly, take a deep breath in, and then begin.
DeutschSchau den Prüfer an, lächle leicht, atme tief ein und beginne dann.
ENThose three seconds show absolute confidence.
DeutschDiese drei Sekunden zeigen absolute Zuversicht.
ENThey establish your dominance over the situation, proving that you control the time.
DeutschSie etablieren deine Dominanz über die Situation und beweisen, dass du die Zeit kontrollierst.
ENSo, let us review our physical strategy for today.
DeutschLass uns also unsere physische Strategie für heute zusammenfassen.
ENFear before speaking a foreign language is highly physiological, not a character flaw.
DeutschAngst vor dem Sprechen einer Fremdsprache ist hochgradig physiologisch, kein Charakterfehler.
ENIt is simply a 90-second chemical wave of adrenaline.
DeutschEs ist einfach eine 90-sekündige chemische Welle von Adrenalin.
ENDo not fight the wave because fighting it makes it bigger.
DeutschKämpfe nicht gegen die Welle, denn das Kämpfen macht sie größer.
ENBreathe
DeutschAtme
ENdeeply with a long exhale.
Deutschtief mit einem langen Ausatmen.
ENPractice your grounding by feeling the floor.
DeutschÜbe deine Erdung, indem du den Boden spürst.
ENUse your memorized security system to survive the opening moment.
DeutschNutze dein auswendig gelerntes Sicherheitssystem, um den Eröffnungsmoment zu überstehen.
ENRead the room to connect with your audience as human beings.
DeutschLies den Raum, um mit deinem Publikum als Menschen in Verbindung zu treten.
ENAnd always delay your first words to establish authority.
DeutschUnd verzögere immer deine ersten Worte, um Autorität zu etablieren.
ENIf you enjoyed this episode, please write a small comment before you go.
DeutschWenn dir diese Episode gefallen hat, schreibe bitte einen kleinen Kommentar, bevor du gehst.
ENWhat is your biggest physical symptom when you get nervous before an English conversation?
DeutschWas ist dein größtes körperliches Symptom, wenn du nervös bist, bevor du ein englisches Gespräch führst?
ENDo your hands shake?
DeutschZittern deine Hände?
ENDoes your heart race or does your
DeutschRasen dein Herz oder wird dein
ENmind just go completely blank?
DeutschGeist einfach völlig leer?
ENWe need your comments because your voice is more important than ours.
DeutschWir brauchen deine Kommentare, denn deine Stimme ist wichtiger als unsere.
ENYour voice and your comments will show us the right path for future episodes.
DeutschDeine Stimme und deine Kommentare werden uns den richtigen Weg für zukünftige Episoden zeigen.
ENThank you for listening and we will see you with the next one.
DeutschDanke fürs Zuhören und wir sehen uns in der nächsten Episode.
ENAnd if you are going to give a speech tomorrow, remember your uneasiness is normal.
DeutschUnd wenn du morgen eine Rede halten wirst, erinnere dich, dein Unbehagen ist normal.
ENYou are human.
DeutschDu bist menschlich.
ENBreath.
DeutschAtme.
ENUse your memorized sentence.
DeutschNutze deinen auswendig gelernten Satz.
ENWait a few seconds and go.
DeutschWarte ein paar Sekunden und leg los.
ENYou will surprise you really enjoy public
DeutschDu wirst überrascht sein, dass dir das öffentliche
ENspeaking.
DeutschSprechen wirklich Spaß macht.
ENWe will keep you coaching in the next episode.
DeutschWir werden dich in der nächsten Episode weiter coachen.
ENSee you soon.
DeutschBis bald.
Line by line: one English sentence, then its فارسی translation —
clearly separated, each with its own lang markup.
ENHave you ever stood outside a closed door, waiting to walk into an English speaking exam and felt your own heart trying to escape from your chest?
فارسیآیا تا به حال در بیرون یک در بسته ایستاده اید، منتظر ورود به یک امتحان گفتاری انگلیسی و احساس کرده اید که قلبتان میخواهد از سینهتان فرار کند؟
ENI know that feeling perfectly, and it is absolutely terrifying.
فارسیمن این احساس را به خوبی میشناسم و واقعاً ترسناک است.
ENYou look at the clock on the wall, and every second feels incredibly heavy.
فارسیبه ساعت روی دیوار نگاه میکنید و هر ثانیه به شدت سنگین به نظر میرسد.
ENYour hands start shaking uncontrollably.
فارسیدستانتان شروع به لرزیدن میکنند و دهانتان کاملاً خشک میشود، انگار که شن بلعیدهاید.
ENYour mouth gets completely dry, like you have swallowed sand.
فارسیو بدترین قسمت این است که ذهنتان کاملاً خالی میشود.
ENAnd the worst part is that your mind goes completely blank.
فارسیتمام واژگان پیشرفتهای که ماهها برایشان مطالعه کردهاید، به تاریکی میروند.
ENAll the advanced
فارسیاحساس میکنید که یک فاجعه کامل قبل از اینکه حتی دهانتان را باز کنید تا سلام کنید، در حال وقوع است.
ENvocabulary you studied for months just disappears into the dark. It feels like a complete disaster before you even open your mouth to say hello.
فارسیبه جعبه ابزار انگلیسی خود خوش آمدید، پادکست انگلیسی آرام شما که در آن گوشها، ذهن و سیستم عصبی شما را آموزش میدهیم. من مارتین هستم.
ENWelcome to your English Toolbox, your slow English podcast where we train your ears, your mind, and your nervous system. I am Martin.
فارسیو من جولیا هستم.
ENAnd I am Julia. Today is episode two of our public speaking series.
فارسیامروز قسمت دوم سری سخنرانی عمومی ماست.
ENAnd today we are focusing on something very different. We are focusing on the physical body, not the intellectual
فارسیو امروز بر روی چیزی بسیار متفاوت تمرکز میکنیم. ما بر روی بدن فیزیکی تمرکز میکنیم، نه ذهن فکری.
ENmind. If you stay with us for this extended episode, you will learn the famous 90-second rule of human neuroscience.
فارسیاگر با ما در این قسمت طولانی بمانید، قانون معروف 90 ثانیهای علوم اعصاب انسانی را خواهید آموخت. همچنین یک جعبه ابزار کامل از تکنیکهای فیزیکی عملی برای آرام کردن فوری سیستم عصبی خود خواهید آموخت.
ENYou will also learn a complete toolkit of actionable, physical techniques to instantly calm your nervous system. These are the exact tools you need before an IELTS, TOEFL, or Cambridge oral exam.
فارسیاین دقیقاً ابزارهایی هستند که قبل از امتحان IELTS، TOEFL یا امتحان شفاهی کمبریج به آنها نیاز دارید. اینها همچنین ابزارهایی هستند که برای ارائه یک سخنرانی در برابر یک جمعیت نیاز دارید. یک ارائه کاری، یک نمایش تئاتر مدرسه، یک سخنرانی سیاسی و غیره.
ENThese are also the tools you need to give a speech in front of an audience. A work presentation, a school theater play, a political speech, etc. Even
فارسیحتی شاید بتوانید از این ابزارها برای پیشنهاد ازدواج به عزیزتان استفاده کنید. لطفاً این شوخی کوچک را بپذیرید.
ENmaybe you could also use these tools to propose marriage to your loved one. Allow us this little joke, please.
فارسیبله، یک مجموعه کامل از ابزارهای قدرتمند.
ENYes, a full set of powerful tools. We will teach you exactly how to survive the most dangerous and critical part of any presentation.
فارسیما به شما آموزش خواهیم داد که چگونه از خطرناکترین و بحرانیترین قسمت هر ارائه جان سالم به در ببرید.
ENLet me take you back to a specific moment a few years ago when I had to give a presentation to a very large intimidating audience. This was the conference in London, right?
فارسیاجازه دهید شما را به یک لحظه خاص چند سال پیش برگردانم که مجبور شدم به یک جمعیت بسیار بزرگ و ترسناک ارائه بدهم.
ENExactly, the London
فارسیدقیقاً، کنفرانس لندن.
ENconference. I was standing backstage hidden behind a heavy velvet curtain.
فارسیمن در پشت صحنه، پشت یک پرده سنگین مخفی ایستاده بودم.
ENI could hear the murmur of the crowd finding their seats, and I could hear the previous speaker finishing their conclusion. That waiting period just before you walk into the light is always the absolute worst part.
فارسیمیتوانستم صدای زمزمه جمعیتی را که داشتند جا میگرفتند بشنوم، میتوانستم صدای قوی سیستم صوتی را بشنوم و آن آهنگ آشنای آغاز کنفرانسها را، اما مهمتر از همه، میتوانستم قلبم را بشنوم که در سینهام میکوبید.
ENIt is psychological torture. Mentally, I was totally prepared for this day.
فارسیاین یک شکنجه روانی است. از نظر ذهنی، من کاملاً برای آن روز آماده بودم.
ENI knew my presentation perfectly, and I had practiced my transitions, but my body was completely betraying me. What was
فارسیاز نظر ذهنی، من کاملاً برای این روز آماده بودم. من ارائهام را به خوبی میدانستم و تمرین انتقالهایم را کرده بودم، اما بدنم کاملاً به من خیانت میکرد.
ENhappening to you physically in that moment?
فارسیدر آن لحظه چه اتفاقی برای شما از نظر جسمی میافتاد؟
ENMy breathing became incredibly shallow.
فارسینفس کشیدنم به طرز فوقالعادهای کم عمق شده بود.
ENI was only taking tiny rapid breaths into the very top of my chest.
فارسیفقط نفسهای کوچک و سریعی به بالای سینهام میکشیدم.
ENWhen you use shallow breathing, you are not getting enough oxygen to your brain.
فارسیوقتی نفسهای کم عمق میکشید، به مغزتان اکسیژن کافی نمیرسد.
ENAnd when the brain lacks oxygen, it triggers even more panic.
فارسیو وقتی مغز اکسیژن نداشته باشد، باعث ایجاد وحشت بیشتری میشود.
ENExactly.
فارسیدقیقاً.
ENMy hands were sweating so much that I could barely hold my index cards.
فارسیدستانم آنقدر عرق کرده بودند که به سختی میتوانستم کارتهای راهنما را نگه دارم.
ENMy legs felt like they were made of heavy stone.
فارسیپاهایم احساس میکردند که از سنگهای سنگین ساخته شدهاند.
ENIt sounds like your
فارسیبه نظر میرسد بدنتان در حال آماده شدن برای یک مبارزه فیزیکی بود، نه یک سخنرانی.
ENbody was preparing for a physical fight, not a speech. That is exactly what was happening.
فارسیدقیقاً همینطور بود. احساس میکردم که کنترل را از دست میدهم، تمام واژگان انگلیسیام را فراموش میکنم و فقط از در پشتی تئاتر فرار میکنم. برای مدت طولانی، فکر میکردم این نوع ترس نشانهای از ضعف ذهنی است.
ENI felt like I was going to lose control, forget all my English vocabulary, and just run out the back door of the theater. For a very long time, I thought this kind of fear was a sign of mental weakness.
فارسیفکر میکردم که شخصیت مناسبی برای سخنرانی عمومی ندارم. اما مارتین، آنچه شما در پشت صحنه تجربه میکردید، اصلاً ضعف ذهنی نبود.
ENI thought I simply did not have the right personality for public speaking. But Martin, what you were experiencing backstage was not a
فارسیاین یک واکنش فیزیولوژیکی بود. این یک واژه فوقالعاده C1 برای شنوندگان ماست، جولیا. فیزیولوژیکی.
ENmental weakness at all. It was a physiological response.
فارسیبله، بیایید آن را به وضوح تعریف کنیم.
ENThat is a fantastic C1 vocabulary word for our listeners, Julia. Physiological.
فارسیفیزیولوژیکی به معنای مربوط به نحوه عملکرد طبیعی و واکنش یک بدن زنده به محیط خود است.
ENYes, let us define that clearly. Physiological means relating to the way a living body naturally functions and reacts to its environment.
فارسیترس شما ابتدا فیزیکی و سپس ذهنی بود. این یک درک بزرگ است.
ENYour fear was physical first and mental second. This is a huge realization.
فارسیوقتی احساس تهدید میکنید، مغز شما تفاوتی بین یک ببر گرسنه و یک ممتحن کمبریج نمیبیند.
ENWhen you feel threatened, your brain does not know the difference between a hungry tiger and a Cambridge-speaking examiner. To your ancient survival brain,
فارسیبرای مغز باستانی شما، هر دو اینها تهدیدات مرگباری هستند.
ENboth of those things are deadly threats. Exactly.
فارسیدقیقاً. بنابراین مغز به سرعت بدن شما را با مواد شیمیایی بقا پر میکند.
ENSo the brain immediately floods your body with survival chemicals. Mainly adrenaline.
فارسیعمدتاً آدرنالین. ما این را یک افزایش آدرنالین مینامیم.
ENWe call that an adrenaline rush. An adrenaline rush is an intense, sudden feeling of rapid energy designed to make you fight or run away.
فارسییک افزایش آدرنالین یک احساس شدید و ناگهانی از انرژی سریع است که برای وادار کردن شما به مبارزه یا فرار طراحی شده است.
ENYour heart beats faster to pump blood to your muscles. Your mouth goes dry because your digestive system shuts down to save energy.
فارسیقلب شما سریعتر میزند تا خون را به عضلاتتان پمپ کند. دهانتان خشک میشود زیرا سیستم گوارش شما برای صرفهجویی در انرژی خاموش میشود.
ENAll of those terrible symptoms are just your body trying to protect
فارسیتمام این علائم بد فقط بدن شماست که سعی میکند از شما محافظت کند.
ENyou. But here is the scientific secret that changed my life as a speaker.
فارسیاما اینجا یک راز علمی وجود دارد که زندگی من را به عنوان یک سخنران تغییر داد. عصبشناسان این واکنش شیمیایی را به طور گستردهای مطالعه کردهاند.
ENNeurologists have studied this chemical reaction extensively. They found that an adrenaline rush takes exactly 90 seconds to peak and flush out of your bloodstream.
فارسیآنها دریافتهاند که یک افزایش آدرنالین دقیقاً 90 ثانیه طول میکشد تا به اوج برسد و از خون شما خارج شود.
ENWait, let me make sure I understand that. You are saying the chemical wave only lasts for 90 seconds?
فارسیصبر کنید، بگذارید مطمئن شوم که این را درست متوجه شدم.
ENYes, just 90 seconds. From the moment the deep fear hits you to the moment it naturally leaves your body is just
فارسیشما میگویید که این موج شیمیایی فقط 90 ثانیه طول میکشد؟ بله، فقط 90 ثانیه. از لحظهای که ترس عمیق به شما ضربه میزند تا لحظهای که به طور طبیعی از بدنتان خارج میشود، فقط یک دقیقه و نیم طول میکشد.
ENone minute and a half. If you do not fight it, the chemical reaction simply drops and fades away.
فارسیاگر با آن مبارزه نکنید، واکنش شیمیایی به سادگی کاهش مییابد و محو میشود. این فوقالعاده است.
ENThat is incredible. So why does the fear usually last for the whole exam?
فارسیپس چرا ترس معمولاً برای کل امتحان ادامه دارد؟ زیرا ما درباره ترس از ترس وحشت میکنیم.
ENBecause we panic about the panic. When we feel our hands shaking, we think, oh no, I am ruining my exam.
فارسیوقتی احساس میکنیم دستانمان میلرزد، فکر میکنیم، اوه نه، دارم امتحانم را خراب میکنم. آن فکر وحشتناک یک افزایش آدرنالین دوم ایجاد میکند.
ENThat terrible thought creates a second adrenaline rush. And then a third and a fourth, creating a continuous loop of anxiety.
فارسیو سپس یک سوم و یک چهارم، که یک حلقه مداوم از اضطراب ایجاد میکند.
ENThe shift and application precisely.
فارسیتغییر و کاربرد دقیقاً.
ENSo the major mindset shift for today is this.
فارسیبنابراین تغییر عمده ذهنیت برای امروز این است.
ENYou do not need to fight your fear and you do not need to feel bad about it.
فارسیشما نیازی به مبارزه با ترس خود ندارید و نیازی به احساس بدی درباره آن ندارید.
ENYou just need to manage your physical body for these 90 seconds until the wave passes.
فارسیشما فقط باید بدن فیزیکی خود را برای این 90 ثانیه مدیریت کنید تا موج بگذرد.
ENHow exactly do we do that?
فارسیچگونه دقیقاً این کار را انجام دهیم؟
ENEspecially if an examiner is sitting across the table looking right at us.
فارسیبه ویژه اگر یک ممتحن در سمت دیگر میز به ما نگاه کند.
ENWe use a series of highly actionable micro rituals to survive that window.
فارسیما از یک سری میکرو آیینهای عملی برای زنده ماندن در آن بازه استفاده میکنیم.
ENThe first tool is the
فارسیاولین ابزار، بازنشانی تنفس است.
ENbreathing reset. When you sit down, breathe in slowly through your nose for four seconds.
فارسیوقتی مینشینید، به آرامی از طریق بینی خود به مدت چهار ثانیه نفس بکشید. آن نفس را به مدت چهار ثانیه در ریههای خود نگه دارید.
ENHold that breath in your lungs for four seconds. And then exhale completely and slowly through your mouth for six seconds.
فارسیو سپس به آرامی و به طور کامل از طریق دهان خود به مدت شش ثانیه بازدم کنید. آن بازدم طولانی مهمترین قسمت است.
ENThat long exhale is the most important part. An extended exhale physically massages the vagus nerve, which tells your nervous system that you are completely safe.
فارسییک بازدم طولانی به طور فیزیکی عصب واگ را ماساژ میدهد که به سیستم عصبی شما میگوید که کاملاً در امان هستید.
ENThe second tool is a physical grounding technique. Grounding means using your physical senses to connect with reality,
فارسیابزار دوم یک تکنیک زمینسازی فیزیکی است. زمینسازی به معنای استفاده از حواس فیزیکی شما برای ارتباط با واقعیت است و توجه شما را از افکار چرخشیتان دور میکند.
ENpulling your attention away from your spinning thoughts.
فارسیتوجه شما را از افکار در حال گردش دور میکند.
ENExactly.
فارسیدقیقاً.
ENWhile you are breathing, push your feet hard into the floor.
فارسیدر حین تنفس، پاهایتان را محکم به زمین فشار دهید.
ENFeel the solid ground supporting your shoes.
فارسیاحساس کنید که زمین محکم کفشهایتان را نگه میدارد.
ENFeel the wooden chair supporting your back.
فارسیاحساس کنید که صندلی چوبی از پشت شما حمایت میکند.
ENYou are sending your brain physical evidence of stability.
فارسیشما به مغزتان شواهد فیزیکی از ثبات ارسال میکنید.
ENThe third tool is building what I call your security system.
فارسیابزار سوم ساختن چیزی است که من آن را سیستم امنیتی مینامم.
ENWhat is a security system in the context of public speaking?
فارسیسیستم امنیتی در زمینه سخنرانی عمومی چیست؟
ENIt means you must memorize your very first sentence perfectly.
فارسیاین به این معنی است که باید اولین جمله خود را به طور کامل حفظ کنید.
ENThe adrenaline protocol in your
فارسیپروتکل آدرنالین در بدن شما
ENbody is at its absolute highest right when you are about to start speaking. That is when your brain goes blank.
فارسیدر بالاترین حد خود است، درست قبل از اینکه شروع به صحبت کنید. این همان لحظهای است که ذهن شما خالی میشود.
ENIf you have that first sentence memorized like a song, you have a safe ground to start from. You do not have to think about grammar, you just have to press play.
فارسیاگر آن جمله اول را مثل یک آهنگ حفظ کردهاید، یک زمین امن برای شروع دارید. نیازی به فکر کردن درباره دستور زبان ندارید، فقط باید پخش را بزنید.
ENIt acts as a bridge over that initial 90-second wave of nervousness. But to build this system properly, you must practice at home like a professional actor.
فارسیاین به عنوان یک پل بر روی آن موج اولیه ۹۰ ثانیهای اضطراب عمل میکند. اما برای ساختن این سیستم به درستی، باید در خانه مثل یک بازیگر حرفهای تمرین کنید.
ENActors rehearse their lines endlessly so they can rely on muscle memory when the stage lights hit them.
فارسیبازیگران بیپایان خطوط خود را تمرین میکنند تا بتوانند در هنگام تابش نورهای صحنه به حافظه عضلانی تکیه کنند.
ENRehearse your first sentence in your bedroom with your eyes open.
فارسیجمله اول خود را در اتاق خوابتان با چشمان باز تمرین کنید.
ENThen rehearse it with your eyes closed.
فارسیسپس آن را با چشمان بسته تمرین کنید.
ENVisualize the exam venue.
فارسیمحل امتحان را تجسم کنید.
ENVisualize the white walls, visualize the harsh lights, and visualize the serious examiner.
فارسیدیوارهای سفید را تجسم کنید، نورهای خشن را تجسم کنید و ممتحن جدی را تجسم کنید.
ENYou have to make your brain feel like you have already been in that scary room a hundred times before.
فارسیشما باید مغزتان را وادار کنید که احساس کند که قبلاً صد بار در آن اتاق ترسناک بودهاید.
ENYes, familiarity destroys fear.
فارسیبله، آشنایی ترس را از بین میبرد.
ENAnd when you
فارسیو وقتی
ENfinally enter the real room, take a moment to read the room.
فارسیبالاخره وارد اتاق واقعی میشوید، یک لحظه وقت بگذارید تا اتاق را بخوانید.
ENTo read the room means to observe the emotional mood and connect with the people in the space.
فارسیخواندن اتاق به معنای مشاهده حالت عاطفی و ارتباط با مردم در آن فضا است.
ENDo not look at the floor and do not look at your shoes.
فارسیبه زمین نگاه نکنید و به کفشهایتان نگاه نکنید.
ENLook at the examiner as a human being.
فارسیبه ممتحن به عنوان یک انسان نگاه کنید.
ENIf you can connect with them, maybe with a polite smile, a comment about the rainy weather or a quick greeting, the tension will ease immediately.
فارسیاگر بتوانید با آنها ارتباط برقرار کنید، شاید با یک لبخند مودبانه، یک نظر درباره آب و هوای بارانی یا یک سلام سریع، تنش بلافاصله کاهش مییابد.
ENYou realize they
فارسیمتوجه میشوید
ENare not tigers trying to eat you.
فارسیکه آنها ببرهایی نیستند که میخواهند شما را بخورند.
ENAnd finally, the most powerful and authoritative trick of all, the delayed start.
فارسیو در نهایت، قدرتمندترین و معتبرترین ترفند همه، شروع با تأخیر.
ENOh, this is so crucial for time to exams like IELTS, TOEFL, or the Cambridge Advanced Tests.
فارسیاوه، این برای امتحاناتی مانند IELTS، TOEFL یا آزمونهای پیشرفته کمبریج بسیار حیاتی است.
ENWhen the examiner looks at you and says, Please start, do not speak immediately.
فارسیوقتی ممتحن به شما نگاه میکند و میگوید، لطفاً شروع کنید، فوراً صحبت نکنید.
ENThe amateur speaker rushes into the first word because silence feels uncomfortable.
فارسیسخنران آماتور به سرعت به اولین کلمه میپردازد زیرا سکوت احساس ناراحتی میکند.
ENBut the professional speaker uses the silence.
فارسیاما سخنران حرفهای از سکوت استفاده میکند.
ENExactly!
فارسیدقیقاً!
ENPause for three slow, deliberate seconds before you deliver
فارسیبه مدت سه ثانیه آرام و عمدی مکث کنید قبل از اینکه
ENyour memorized first sentence.
فارسیجمله اول حفظ شدهتان را بیان کنید.
ENLook at the examiner, smile slightly, take a deep breath in, and then begin.
فارسیبه ممتحن نگاه کنید، کمی لبخند بزنید، یک نفس عمیق بکشید و سپس شروع کنید.
ENThose three seconds show absolute confidence.
فارسیآن سه ثانیه اعتماد به نفس مطلق را نشان میدهد.
ENThey establish your dominance over the situation, proving that you control the time.
فارسیآنها برتری شما بر وضعیت را برقرار میکنند و ثابت میکنند که شما زمان را کنترل میکنید.
ENSo, let us review our physical strategy for today.
فارسیپس بیایید استراتژی فیزیکی خود را برای امروز مرور کنیم.
ENFear before speaking a foreign language is highly physiological, not a character flaw.
فارسیترس قبل از صحبت کردن به یک زبان خارجی به شدت فیزیولوژیکی است، نه یک نقص شخصیتی.
ENIt is simply a 90-second chemical wave of adrenaline.
فارسیاین فقط یک موج شیمیایی ۹۰ ثانیهای از آدرنالین است.
ENDo not fight the wave because fighting it makes it bigger.
فارسیبا موج مبارزه نکنید زیرا مبارزه با آن آن را بزرگتر میکند.
ENBreathe
فارسینفس بکشید
ENdeeply with a long exhale.
فارسیعمیق با یک بازدم طولانی.
ENPractice your grounding by feeling the floor.
فارسیزمینسازی خود را با احساس کردن کف زمین تمرین کنید.
ENUse your memorized security system to survive the opening moment.
فارسیاز سیستم امنیتی حفظ شدهتان برای زنده ماندن در لحظه ابتدایی استفاده کنید.
ENRead the room to connect with your audience as human beings.
فارسیاتاق را بخوانید تا با مخاطبانتان به عنوان انسانها ارتباط برقرار کنید.
ENAnd always delay your first words to establish authority.
فارسیو همیشه کلمات اول خود را به تأخیر بیندازید تا اقتدار برقرار کنید.
ENIf you enjoyed this episode, please write a small comment before you go.
فارسیاگر از این قسمت لذت بردید، لطفاً قبل از رفتن یک نظر کوچک بنویسید.
ENWhat is your biggest physical symptom when you get nervous before an English conversation?
فارسیبزرگترین علامت فیزیکی شما وقتی که قبل از یک مکالمه انگلیسی عصبی میشوید چیست؟
ENDo your hands shake?
فارسیآیا دستانتان میلرزد؟
ENDoes your heart race or does your
فارسیآیا قلبتان تند میزند یا
ENmind just go completely blank?
فارسیذهنتان کاملاً خالی میشود؟
ENWe need your comments because your voice is more important than ours.
فارسیما به نظرات شما نیاز داریم زیرا صدای شما از صدای ما مهمتر است.
ENYour voice and your comments will show us the right path for future episodes.
فارسیصدا و نظرات شما مسیر درست را برای قسمتهای آینده به ما نشان میدهد.
ENThank you for listening and we will see you with the next one.
فارسیاز اینکه گوش دادید متشکریم و در قسمت بعدی شما را خواهیم دید.
ENAnd if you are going to give a speech tomorrow, remember your uneasiness is normal.
فارسیو اگر فردا قرار است یک سخنرانی بدهید، به یاد داشته باشید که ناراحتی شما طبیعی است.
ENYou are human.
فارسیشما انسان هستید.
ENBreath.
فارسینفس بکشید.
ENUse your memorized sentence.
فارسیاز جمله حفظ شدهتان استفاده کنید.
ENWait a few seconds and go.
فارسیچند ثانیه صبر کنید و بروید.
ENYou will surprise you really enjoy public
فارسیواقعاً از سخنرانی عمومی شگفتزده خواهید شد
ENspeaking.
فارسیاز سخنرانی عمومی.
ENWe will keep you coaching in the next episode.
فارسیما در قسمت بعدی به آموزش شما ادامه خواهیم داد.
ENSee you soon.
فارسیبه زودی میبینمتان.
Key words & phrases for Control Your Nerves Public Speaking Ep2, in a separate sheet for each language — with translations, usage & cultural notes, examples, and false-friend warnings shown only where they apply.
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