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Exercises for Anxiety and Panic Attacks
Introduction to the Course
Welcome and Overview of the Course (1:32)
Dear Participant...
Course Manual
My Story (2:00)
Week 1 - The Breath
Introduction Video Week 1 - The Breath (0:24)
Anxiety and Panic Attacks (1:56)
The Fear Response (0:42)
The Mind (1:05)
Breaking Away from the Vicious Circle of Fear (0:57)
The Breath and the Autonomic Nervous System (1:09)
The Breath as a Tool to Calm the Nervous System (1:14)
Exercise - Abdominal Breathing (3:44)
Abdominal Breathing Variation - Equal Ratio Breathing
Daily Practices Week 1
Week 2 - Grounding
Introduction Video Week 2 - Grounding (0:32)
Energy in the Body (1:02)
Energy Disbalance (1:18)
Grounding (0:37)
Exercise - Grounding Visualization (3:48)
Exercise - Grounding through Walking (2:04)
Daily Practices Week 2
Reflective Journal Drawing Exercise - Example (0:47)
Week 3 - Releasing Tension
Introduction Video Week 3 - Releasing Tension (0:44)
Tension in the Body (0:33)
Energy Blockages (0:45)
Relaxation Practice (1:03)
Exercise - Gentle Yoga Practice (14:52)
Exercise - Contract and Relax (3:14)
Daily Practices Week 3
Week 4 - Awareness Practice
Introduction Video Week 4 - Awareness Practice (0:45)
Habits (1:29)
Changing Habits (0:45)
Awareness Practice (0:34)
Exercise - Body Scan (8:09)
Awareness Practice in Daily Life (0:32)
Lifestyle Choices (1:42)
Daily Practices Week 4
Summary of the Course
In Summary: anxious or having a panic attack? This is what you can do... (1:28)
Seated Exercise Integrating all Four Practices of the Course (5:43)
Thank you for participating!
Introduction Video Week 1 - The Breath
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