Take a deep breath, drawing in as much air as possible.  The actual practice of throwing your voice is also known as the “distant effect” because it makes your voice sound as though it comes from a distance. In order to throw your voice, you will need to rely on the pressure that comes from squeezing a large amount of air out through narrow passageways. As such, taking a large amount of air into your lungs is an essential first step.  Practice inhaling deeply without appearing and sounding obvious. Take large yet quiet breaths through your nose to avoid the “gasping” sound that comes from inhaling deeply through your mouth. Position the back of your tongue so that it nearly touches your soft palate.  The soft palate is the soft portion of the roof of your mouth, located near your throat. Use the back of your tongue rather than the tip. Your tongue should be near your soft palate without actually touching it. This action closes off most of your throat. The opening of your throat will need to be narrowed like this in order to produce the muffled voice required for this effect. Pull your stomach in to tighten your diaphragm and apply pressure below your lungs.  The diaphragm is a muscle located directly below your lungs. It plays a role in inhalation and exhalation, and the deepest breaths you take are those for which you use your diaphragm. Since the diaphragm is located directly below the lungs and around the upper stomach area, tightening or straining the muscles in your midsection will also tighten your diaphragm. Placing pressure below your lungs constricts the passageway from your lungs to your mouth and nasal cavities. This constriction grants you greater control over your voice and is essential to trapping it inside your throat. Slowly exhale, making a groaning noise as your breath leaves your throat.  By keeping your airways constricted, you will trap your breath around your larynx. The resulting groan is locked inside your throat, making it sound distant. Practice groaning in this manner several times...

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Write a summary of the previous text in Chinese:
吸气。 抬起舌头。 用膈肌施加压力。 发出叹息声。 发出“啊”声。 将“啊”换为“救命！”。 限制你的练习时间。