Page 93 - Advance Copy: Todd Kaufman, Author

HOW TO MANAGE ANXIETY & END PANIC ATTACKS
A second type of meditation is also very helpful. This meditation is much more common and it is simply about calming down. I get it; no one in the history of calming down has ever calmed down by being told to calm down! This is not that!
I’m talking about meditations that target physical aspects of our body, like breathing. We know from solid research that physical functions are both a product of our good old amygdala and that they also inform our amygdala. Consequently, physical events are not just symptoms, but can be triggers. Oh Homer, you and I are pretty wound up in each other!
Bringing your attention to physical sensations can help you to calm your body. Do you remember the physical outcomes of Homer flooding you with adrenaline and cortisol? Two of the biggest and most common outcomes have to do with the heart and the breath. So let’s start with your breath and a breathing meditation.
Cardiac Coherence And Pranayama
Cardiac Coherence is a form of deep breathing that helps your heart and lungs work together to create a relaxed state of balance in your body. It has a direct impact on hormones that effect your stress and relaxation levels, including cortisol. Pranayama is a Sanskrit word that means breath control and is often used in yoga.
How to Perform Cardiac Coherent Breathing with Pranayama:
1. Start by taking six deep breaths per minute, one full inhale and exhale every 10 seconds:
Inhale by filling your belly first, then your rib cage and chest.
Exhale by pushing the air out of your chest and ribs, and then your belly.
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