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The Whispered 'Ah' Procedure requires a good level of understanding of the Alexander Technique, in order to be able to perform it in a manner that will be beneficial. It is best not to try this on your own but wait until you have learnt it with your Alexander Teacher, who will guide you through the procedure. It is important that you have the skills to inhibit tension patterns and mis-use, whilst you keep giving yourself directions throughout the procedure, so that you keep free and avoid contracting your neck, throat and vocal mechanisms.
When you practise the whispered 'Ah' it can help you improve your breathing, calm you down and help strengthen your voice - even though you do not say the 'Ah' out loud during the procedure. Many singers and vocalists use the whispered 'Ah' on a regular basis, because they find it to be a valuable tool that helps them look after their voices.
Also, if you are angry, or are someone that tends to swallow your feelings, bite back your words, clench, grit or grind your teeth, this procedure will be invaluable to you as one way of learning how to let go of those habits. Some people wear down their teeth through grinding them, whilst others are given a brace to wear at night by their dentist, in order to avoid the discomfort caused by habitual jaw tension and grinding teeth. How much more pleasant it could be to use the whispered 'Ah' instead of filling your mouth with hardwear!
As part of the calming process that can take place, you may notice an increase in saliva production in the mouth, indicating a reduction in tension plus the activation of the parasympathetic nervous system (PNS), both being signs of what has been called the 'relaxation response' by psychologists.
The whispered 'Ah' can be practised in many different positions, lying down, standing, sitting, in monkey position, or with arms on the back of a chair, for instance. Perhaps the easiest way to start, is to try whilst lying in semi-supine. This can be a helpful position to use initially, as you will get feedback from the floor or A/T table, so that you can notice more easily if you tighten and pull your head back and down, which you will notice as an increased pressure on your head. However you may find the procedure is more effective when you are ready to try it in an upright position.
Using a monkey position, or having your arms on the back of a chair in front of you, are particularly useful positions to assume whilst practising the whispered 'Ah' as they enable a greater expansion and freedom in the ribcage, thus allowing deeper breathing to take place.
Once you have completed the procedure, you can practise it again. However, take care not to get into end-gaining by repeating the procedure over and over again, whilst gradually losing awareness and forgetting to give yourself directions. One whispered 'Ah' performed freely is worth more to you than performing it six times with less and less awareness, so that mis-use creeps back in. Make sure your Alexander Teacher helps you with this.
There are some excellent explanations and discussions of the Whispered 'Ah' procedure to be found in various books, particularly the whole chapter devoted to the topic in: