Table of Contents

Relief from Anxiety and Panic: by changing how you breathe – Tess Graham

TABLE OF CONTENTS
Foreword – Dr Antoinette Harmer – Clinical Psychologist, Canberra

Introduction

PART ONE
UNDERSTANDING ANXIETY AND PANIC: THE WAY YOU BREATHE, THE WAY YOU FEEL

CHAPTER 1   Anxiety-a new understanding, a practical solution
CHAPTER 2   Anxiety and stress disorders – what are they?
CHAPTER 3   Signs, symptoms, causes of anxiety disorders
CHAPTER 4   How does your breathing compare to normal?
CHAPTER 5   Let’s begin
CHAPTER 6   The over-breathing model – explaining anxiety disorders
CHAPTER 7   Not just the head stuff – explaining those other symptoms
CHAPTER 8   Why me? How disordered breathing starts
CHAPTER 9   The food connection

PART TWO
HOW TO CHANGE YOUR BREATHING: DAY BY DAY, HABIT BY HABIT

CHAPTER 10   The breathing retraining approach
CHAPTER 11   The program: Nine healthy habits in nine days
CHAPTER 12   Healthy habit one: Awareness
CHAPTER 13   Healthy habit two: Nose-breathing
CHAPTER 14   Healthy habit three: Upright posture
CHAPTER 15   Healthy habit four: Regular breathing
CHAPTER 16   Healthy habit five: Diaphragm-breathing
CHAPTER 17   Healthy habit six: Eight to twelve breaths per minute
CHAPTER 18   Healthy habit seven: Silent, invisible breathing
CHAPTER 19   Healthy habit eight: Breathing control when speaking and singing
CHAPTER 20   Healthy habit nine: Breathing well during exercise
CHAPTER 21   Where to from here?
CHAPTER 22   Rescue breathing exercises for anxiety and panic attacks
CHAPTER 23   Strategies for insomnia and improved sleep
CHAPTER 24   Working with your doctor
CHAPTER 25   Hold-ups to improvement
CHAPTER 26   Taking it further
CHAPTER 27   Summary, plan and learning guide
CHAPTER 28   Conclusion

Frequently asked questions
Glossary
Chapter reference and resource materials
Learning resources

Reviews

About the Book  The breathing retraining system described in this book WORKS. The book is a practical guide to getting your breathing right. Very importantly, it also lays out the principles behind the process of changing your breathing and includes an assessment of your breathing – so you know what needs changing in your particular case. The book describes how to blend improving your breathing into your usual daily activities – it is as simple as taking your next breath …. differently.The book is a template for the successful breathing retraining programs Tess Graham has been conducting for over 25 years. It contains many case studies and clients stories.The book has a companion product: Breathing Exercise Instruction Audio (CD or MP3), personally narrated by Tess to help guide you through the exercises, as she would if you were attending breathing class with her. This is a great help for those who like to listen as they learn.
About the Author
Tess Graham is  a researcher, physiotherapist, breathing educator and professional speaker. Tess’ s Better Breathing program has astonished audiences with its success, on national and international documentaries and news items, and at live events. Backed by her unique experience in the analysis and correction of breathing dysfunction, Tess established BreatheAbility International in 2012 to expand her work with clients worldwide and deliver training to a wide range of health care professionals. In 2017 this included 50 psychologists throughout Australia.

 

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