Relief from Snoring and Sleep Apnoea: A step-by-step guide to restful sleep and better health through changing the way you breathe – by Tess Graham
TABLE OF CONTENTS
Foreword – Dr Ross GT Walker- FRACP Consulting cardiologist
Introduction
PART ONE
UNDERSTANDING SNORING AND SLEEP APNOEA: THE WAY YOU BREATHE, THE SLEEP YOU GET
CHAPTER 1 Snoring and sleep apnoea – what are they?
CHAPTER 2 The dangers of snoring and sleep apnoea
CHAPTER 3 How do you know if you have sleep-disordered breathing?
CHAPTER 4 Know your breathing 24/7
CHAPTER 5 Normal, healthy breathing – how do you measure up?
CHAPTER 6 The over-breathing model: A new way of looking at snoring and sleep apnoea
CHAPTER 7 Explaining those other symptoms
CHAPTER 8 Why me? How disordered breathing starts
CHAPTER 9 Different approaches to snoring and sleep apnoea
CHAPTER 10 The breathing retraining approach
PART TWO
HOW TO CHANGE YOUR BREATHING: DAY BY DAY, HABIT BY HABIT
CHAPTER 11 Nine healthy breathing habits in five 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 during speech and singing
CHAPTER 20 Healthy habit nine: Breathing well during exercise
CHAPTER 21 Strategies for panic attacks, colds and insomnia
CHAPTER 22 The food–breathing connection
CHAPTER 23 Water and breathing
CHAPTER 24 A typical five-day program experience – and beyond
CHAPTER 25 Working with your doctor
CHAPTER 26 Hold-ups to improvement
CHAPTER 27 Taking it further
CHAPTER 28 Conclusion
APPENDIX A Researching breathing retraining for sleep apnoea
APPENDIX B Case study – a new lease of life
Frequently asked questions
Chapter reference and resource materials
Learning resources
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, 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. |