LESSON 10

Exercise #16: Three Exercises to Help Stop a Panic Attack

1. Breathing into Cupped Hands:
   • At the first sign of a panic attack, cup your hands over your mouth and nose.
   • Slow down your breathing; focus on lateral expansion and contraction of the lower ribs if possible.
   • This method increases CO2 in the blood, improving blood flow and oxygen delivery to the brain.
2. Breathe Slow and Deep:
   • Counteract fast, shallow breathing by slowing down your breath.
   • Inhale slowly for two to three seconds and exhale for three to four seconds.
   • If comfortable, extend inhaling and exhaling to five seconds each.
   • Place hands on your sides to feel the ribs moving during breathing.
3. Breathing Recovery, Sitting:
   • Sit up straight and breathe normally in and out through your nose.
   • Specific instructions for continuation are not provided in the text.

Exercise #17: Achieve Deeper Sleep

1. Objective:
   • To promote relaxation and easier sleep onset through controlled breathing.
2. Directions:
   • Place one hand on your chest and one on your abdomen.
   • Gently soften and slow down your breathing to create a slight air hunger.
   • Slow down the inhalation and ensure a relaxed exhalation.
   • Aim for 30% less air intake than normal, feeling a tolerable air hunger.
   • If the air hunger becomes too intense, rest for fifteen seconds and resume.
   • Continue for approximately 15 minutes before sleep.

General Guidelines:

• These exercises can be practiced at any time to improve diaphragm function or manage panic attacks.
• For deeper sleep, integrate the Breathe Light practice as part of your pre-sleep routine.
• Adjust the intensity of the exercises based on personal comfort and needs.

These exercises offer practical techniques for managing panic attacks and enhancing sleep quality through controlled and mindful breathing. They are designed to be adaptable and beneficial for various situations, from acute stress management to daily relaxation practices.