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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English Pages 208 Year 2021
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
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
- Author / Uploaded
- Wegesin
- Domonick PHD
- Commentary
- Breathe In Calm Yogic Breathing and Mindfulness Tools for Instant Anxiety Relief
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