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