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Welcome to Toratherapeutics®

Hi,

Thank you for being a valued member of our community. We're celebrating the launch of our new website. As part of the celebration, today and for the next two days I will be sending you emails that outline the foundational exercises for anxious clients in each of the the 3 main areas of well being. I'm sure you'll find these exercises valuable and beneficial.

I'd also love to invite you to look around our new site https://toratherapeutics.com to find out more about us and discover some free resources to help you on your life enhancing journey.

I find quelling anxiety requires effort in three areas – physical, mental, and spiritual. Just like a stool needs three legs to be sturdy and not wobble, anxiety requires disparate effort in three domains.

Each of these areas helps you soften and loosen the "hook" of the anxious and worrisome thoughts and feelings that get hijacked. If a person’s upset escalates, s/he can have a panic or anxiety attack. Often, people in this state feel they cannot breathe, or think they’re having a heart attack. Most ER doctors will quickly be able to rule out medical etiology and suggest therapy, relaxation techniques and meditation...So, in this and my next two installments, I hope to share my protocol for my “Three-Legged Stool.”

Installment One - THE BODY

 
Starting with the BODY:

Practice my “Basic Breathing for Beginners.” 
You can download it for free from my website by CLICKING HERE.
CLICK HERE to get the Breathing Contest™ companion handout.

This is the simple reminder to:
 
1) close your mouth,
2) breathing through the nose,
3) slow it down,
4) exhale longer than you inhale. 

Try to make this a regular practice, and a new lifestyle.  Don’t wait until you’re anxious to practice this.  By practicing slow, relaxed breathing through the nose, with extended exhales, the whole system benefits.  In future posts and with my online materials, we will delve further into these scientifically proven benefits. 

Here are some:

When we breath with our nostrils only, it slows down and reduces oxygen intake. This calms the whole body down, causing the "Relaxation Response" or move into “parasympathetic dominance” or the “rest and digest” mode.  This calms the heartbeat, blood pressure, obviously respiration, metabolism, and more. Practicing this regularly when you don't "need it," makes the return to calm and stability easily available when you are on the spot or in the moment of the challenge.  It becomes handy, just when you do need it most. This is similar to the scales the pianist or violinist practices before learning a piece and going on stage to perform (so his fingers and he can glide over the instrument with comfort and ease). The "performance" is successful because of the prior diligent and repeated practice.

Look forward to serving you the best when you need it most,

Rus Devorah Wallen, LCSW, ACSW
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