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

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. 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 "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"-- Provided by publisher