Download and install Audacity 1.3.x
Record or import your audio.
Select the track and select "Equalizer" from the Effects menu.
In the Equalizer window, select "Graphic Eq"
You will see a load of vertical sliders - drag down all the sliders to minimum except for the ones in the range between 500 Hz and 2000 Hz (see picture below).
Click OK.
Now select "Amplify" from the effects menu and with the default value select OK.
Export your "telephone-ized" recording as a wav file.

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