What are you feeling?
104 pages, each one starting from what is happening rather than from a technique. Every one opens with something to do in the next minute, explains what is going on underneath, names the research or the tradition it rests on, and says plainly when it is not a breathing pattern at all.
Panic and acute anxiety
It is happening now, or you are dreading the next one.
- “how to stop a panic attack”
- “how to calm down fast”
- “panic attack at night”
- “panic attack while driving”
- “waking up with anxiety”
- “health anxiety symptoms”
- “feel like I'm going to faint”
- “feeling unreal and detached”
- “anxiety about something in the future”
- “blushing and shaking around people”
- “panic in shops and crowds”
- “fear of flying”
The breath itself
Air hunger, sighing, a nose that never clears, a breath that never lands.
- “I can't take a deep breath”
- “why am I sighing and yawning a lot”
- “shortness of breath from anxiety”
- “how to stop mouth breathing”
- “blocked nose at night”
- “how to breathe properly”
- “shallow breathing all the time”
- “I keep holding my breath without realising”
- “out of breath when talking”
- “am I over-breathing”
- “breathing feels like hard work”
- “I can't breathe into my belly”
What the body is doing
Chest, throat, gut, jaw, hands, head — the physical side of stress.
- “tight chest from stress”
- “tingling hands and face from anxiety”
- “dizzy from stress and anxiety”
- “heart palpitations from anxiety”
- “lump in throat feeling”
- “jaw clenching from stress”
- “tension headache from stress”
- “neck and shoulder tension from stress”
- “nausea from anxiety”
- “stomach in knots from stress”
- “IBS and stress”
- “sweating from stress and anxiety”
- “vagus nerve exercises”
- “dysregulated nervous system”
Sleep and the night
Falling asleep, waking at three, and the hours you spend tired but wired.
Focus and clear thinking
Fog, overthinking, and a head that will not hold a thread.
Work and burnout
Sunday dread, back-to-back days, and not being able to switch off.
Under pressure
Speaking, exams, competition, and breath while you move.
Alongside a diagnosis
Where breathing is an adjunct to care, never a replacement for it.
- “breathing exercises for asthma”
- “long covid breathlessness”
- “breathing exercises for high blood pressure”
- “breathing techniques for COPD”
- “hyperventilation syndrome symptoms”
- “throat closes when I exercise”
- “POTS breathing exercises”
- “breathing exercises for chronic pain”
- “breathing exercises for acid reflux”
- “tinnitus worse when stressed”
Seasons of life
Pregnancy, postnatal, menopause, adolescence, later years, caring.
Hard feelings
Anger, grief, loneliness, cravings, the morning after.
Know the technique already?
The guides go method by method — the Control Pause, box breathing, coherent breathing, 4-7-8, the physiological sigh, Buteyko.
All the guides →Is your job doing this to you?
Protocols written around a working day — engineers, executives, managers, on-call rotations, clinicians and others.
Protocols by role →