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Vorbestellen	Zweigstelle: 07., Urban-Loritz-Pl. 2a	Standorte: PI.YP Wege / College 3f - Englisch / Regal 3f-2	Status: Rücksortierung	Frist:	Vorbestellungen: 0

"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