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Maybe talk to yourself for practice?
It is often not the quantity of speech that is relevant. A strong cogent comment could add more to the discussion. Most people seem to like the sound of their own voice and will perfectly willing to carry the majority of the conversation. A good listener is more valued than a prolific orator.
For more advice, see quote below.
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'Tis better to remain silent and be thought a fool, than open one's mouth and remove all doubt.
Samuel Johnson (1709 - 1784)
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