Breathe In Calm Yogic Breathing and Mindfulness Tools for Instant Anxiety Relief 9781684038831, 2021026549, 9781684038817, 1684038812

In times of intense stress and anxiety, you need instant relief. Breathe In Calm offers powerful neuroscience-based stra

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Table of contents :
Introduction: Anxiety and the Tools to Relieve It

The Observer Tool

1. Mindfulness

2. Shine Your Attention’s Spotlight

3. Observing Your Anxiety

4. Noting

5. Peaceful Pause

6. The Anxiety Snowball

7. Body Scan Meditation

The Breathing Tool

8. Rapid Breathing and Panic

9. Slow Breathing

10. Deep Belly Breathing

11. Relaxation Breathing

12. Bee’s Breath

13. Awareness of Breath

The Grounding Tool

14. Touching the Earth

15. Sensing Your Body

16. Soothing Touch

17. Walking Meditation

18. Grounding in Nature

The Acceptance Tool

19. Expectation Versus Reality

20. Resistance to Acceptance

21. Willingness to Experience Anxiety

22. Upgrading Acceptance to Appreciation

The Choice Tool

23. Intentions Help Direct Your Choices

24. Working with Habits

25. Habits Are Driven by Context

26. Behavioral Avoidance

27. Choose to Be Here Now

The Choose Your Story Tool

28. Reinterpret Your Body’s Anxious Reaction

29. Inoculation

30. Choose to Build Resilience

31. To Struggle or Not to Struggle

32. Deprioritizing the Ego

The Kindness Tool

33. Compassion

34. Self-Compassion

35. Compassion Research

36. Building Your Kindness Tool

37. Compassion Meditation

Understanding Rest and Digest

38. The Vagus Nerve and Anxiety

39. Measuring Vagal Tone

40. Heart Rate Variability and Anxiety

41. Increasing Your Vagal Tone

Conclusion

Acknowledgments

Breathe In Calm Yogic Breathing and Mindfulness Tools for Instant Anxiety Relief
 9781684038831, 2021026549, 9781684038817, 1684038812

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