Breathe In Calm Yogic Breathing and Mindfulness Tools for Instant Anxiety Relief

This document was uploaded by one of our users. The uploader already confirmed that they had the permission to publish it. If you are author/publisher or own the copyright of this documents, please report to us by using this DMCA report form.

Simply click on the Download Book button.

Yes, Book downloads on Ebookily are 100% Free.

Sometimes the book is free on Amazon As well, so go ahead and hit "Search on Amazon"

In times of intense stress and anxiety, you need instant relief. Breathe In Calm offers powerful neuroscience-based strategies grounded in mindfulness and yogic breathing to help you find the peace you deserve. Anxiety affects all aspects of life—including career, family, and relationships. And if you have anxiety, you may feel helpless against your symptoms, and a victim to their impact. But nothing could be further from the truth. You are stronger than your anxiety, and you have all the resources you need to manage it. You just need to learn how to use them. This practical guide will empower you to take charge of your anxiety, so you can take charge of your life. In Breathe in Calm, a neuroscientist and yoga expert offers powerful tips to help you identify when anxiety is rising, so you can stop feeling helpless and start being proactive. You'll find calming tools—including yogic breathing, mindfulness, and acceptance—to actively soothe your nervous system and regulate your physical and emotional state. You'll also learn ways to stay calm in the moment, develop confidence, and courageously move forward in pursuing the life you desire. This anti-anxiety tool kit includes: • Yogic breathing practices and easy postures to soothe the body and mind • Mindfulness and acceptance tools to help you stay grounded and focused on what matters • Tools to help you gain awareness of the habits driving your anxiety • Kindness and compassion tools for self-care • Tons of downloadable guided meditations and songs Anxiety doesn't have to run your life. If you're ready to breathe in calm, and breathe out stress, worry, and anxiety—this book will show you how to get started right away.

Author(s): Wegesin, Domonick PHD
Year: 2021

Language: English
Commentary: Breathe In Calm Yogic Breathing and Mindfulness Tools for Instant Anxiety Relief
Pages: 208
Tags: Breathe In Calm, Yogic Breathing and Mindfulness Tools, Instant Anxiety Relief

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