Breathe easier

• 1

  Program Outline

  • Program Curriculum
  • Cautions & Benefits
• 2

  Essential Breath Techniques

  • Session Introduction & Outline
  • Getting Started
  • Formal Breath Practice
  • The Quieting Reflex
  • Variations on the Quieting Reflex
  • The HPA Axis and Your Stress Response
  • Abdominal Breathing
  • Abdominal Breath Counting
  • Practice Preparation
  • Breath Practice Monitor Form
• 3

  Advanced Breath Techniques

  • Troubleshooting
  • Practice Review
  • Quieting Reflex Review
  • Practice Tips
  • Alternate Nostril Breathing
  • Deer Seal Breathing
  • The Hissing Breath Method
  • Abdominal Breath Counting: Step 2
  • The Neurodynamics of Nasal Breathing
  • Dealing With Distractions
  • Practice Preparation
  • Audio File: Abdominal Breath Counting (Step 2)
  • Tips for Effective Meditation
  • Breath Practice Monitor Form
• 4

  Benson's Relaxation Response

  • Practice Review
  • Introducing This Section's Content
  • Abdominal Breath Counting (Step 3)
  • Herbert Benson's Relaxation Response
  • Measuring Outcomes: Biofeedback Pre-Test
  • Audio File: Abdominal Breath Practice (Step 3)
  • Audio File: Benson's Relaxation Response
  • Measuring Outcomes: Biofeedback Post-Test
  • Neural Networks: The Vagus Nerve and Relaxation
  • Summary and Practice Preparation
  • Breath Practice Monitor Form
• 5

  Awareness of Breath

  • Practice Review
  • Introduction
  • Abdominal Breath Practice (Step 4)
  • About Awareness of Breath
  • Audio File: Awareness of Breath Guided Meditation
  • Interoceptive Exposure
  • Box Breathing
  • The Shining Skull Method
  • Tongue Breathing/Cooling Breath
  • Neural Networks: The Anterior Cingulate and Exposure
  • Closing Words for the Core Program
  • Breath Practice Monitor Form
• 6

  Bonus Section: Progressive Muscle Relaxation

  • Introduction
  • Warm Up - How PMR Works
  • Some Tips to Prepare You for PMR
  • This is Your Brain on PMR
  • Audio File: The Full PMR Experience
  • Conclusion and Practice Prep
  • Breath Practice Monitor Form