"In times of intense stress and anxiety, readers want instant relief. In Breathe in Calm, a neuroscientist and yoga expert teaches readers how to identify when anxiety is rising, and use calming tools-including yogic breathing, mindfulness, and acceptance-to actively soothe their nervous system and regulate their physical and emotional state"--
Table of Contents
Introduction: Anxiety and the Tools to Relieve It 1 (8)
The Observer Tool
9 (28)
1 Mindfulness
11 (5)
2 Shine Your Attention's Spotlight
16 (3)
3 Observing Your Anxiety
19 (3)
4 Noting
22 (3)
5 Peaceful Pause
25 (2)
6 The Anxiety Snowball
27 (2)
7 Body Scan Meditation
29 (8)
The Breathing Tool
37 (20)
8 Rapid Breathing and Panic
41 (2)
9 Slow Breathing
43 (2)
10 Deep Belly Breathing
45 (3)
11 Relaxation Breathing
48 (2)
12 Bee's Breath
50 (1)
13 Awareness of Breath
51 (6)
The Grounding Tool
57 (18)
14 Touching the Earth
59 (2)
15 Sensing Your Body
61 (4)
16 Soothing Touch
65 (3)
17 Walking Meditation
68 (2)
18 Grounding in Nature
70 (5)
The Acceptance Tool
75 (18)
19 Expectation Versus Reality
79 (2)
20 Resistance to Acceptance
81 (3)
21 Willingness to Experience Anxiety
84 (3)
22 Upgrading Acceptance to Appreciation
87 (6)
The Choice Tool
93 (26)
23 Intentions Help Direct Your Choices
95 (4)
24 Working with Habits
99 (6)
25 Habits Are Driven by Context
105 (2)
26 Behavioral Avoidance
107 (7)
27 Choose to Be Here Now
114 (5)
The Choose Your Story Tool
119 (22)
28 Reinterpret Your Body's Anxious Reaction
120 (5)
29 Inoculation
125 (3)
30 Choose to Build Resilience
128 (3)
31 To Struggle or Not to Struggle
131 (3)
32 Deprioritizing the Ego
134 (7)
The Kindness Tool
141 (24)
33 Compassion
143 (5)
34 Self-Compassion
148 (3)
35 Compassion Research
151 (2)
36 Building Your Kindness Tool
153 (5)
37 Compassion Meditation
158 (7)
Understanding Rest and Digest
165 (12)
38 The Vagus Nerve and Anxiety
166 (2)
39 Measuring Vagal Tone
168 (2)
40 Heart Rate Variability and Anxiety
170 (4)
41 Increasing Your Vagal Tone
174 (3)
Conclusion 177 (4)
Acknowledgments 181 (2)
Endnotes
Verfasser*innenangabe:
Domonick Wegesin
Jahr:
2021
Verlag:
Oakland, CA , New Harbinger Publications, Inc.
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Systematik:
Suche nach dieser Systematik
PI.YP, FS.E
ISBN:
978-1-68403-881-7
2. ISBN:
1-68403-881-2
Beschreibung:
191 Seiten
Schlagwörter:
Angststörung, Therapie, Yoga, Alternative Medizin, Angstbewältigung, Atmung, Behandlung / Medizin, Joga, Krankenbehandlung, Pathologische Angst, Pathologischer Angstzustand, Alternative Therapie, Alternativmedizin, Angst / Bewältigung, Außenseitermedizin, Außenseiterverfahren / Medizin, Außerschulische Medizin, Komplementäre Medizin, Komplementärmedizin
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Sprache:
Englisch
Fußnote:
Includes bibliographical references.- Text englisch
Mediengruppe:
Buch