Table of Contents

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

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, 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 revolutionary 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.

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