Professional Documents
Culture Documents
Albert Einstein
Disclaimer
The information in this ebook is meant to help the reader overcome emotional states
of panic and anxiety through preventative means. Due to the rebalancing nature of
this process, some profound health benefits may also be experienced, although ZPB
is not being promoted as a 'cure' for any illness other than irrational fear.
Before following the ZPB guidelines please be sure to contact your Doctor or
physician if you have any health considerations relating to your heart or respiratory
system that may be of concern to you.
Set out in this book and on the Zero-point breathing website are guidelines only and
any reader who sets out to improve his/her life using this method should do so at
their own comfortable pace, well within the stress limits of the body.
No responsibility can be accepted for any health concerns that may arise from this
practice.
Table of Contents
About the author.......................................................................................................................... 4
Disclaimer.................................................................................................................................... 5
Introduction..................................................................................................................7
Chapter 1: What causes panic attacks and anxiety?....................................................9
Is it all in my head?...................................................................................................................... 9
Is my panic and anxiety an irrational fear?................................................................................... 9
Is it my bodies rhythms?.............................................................................................................. 9
Introduction
Dont face your fears is the title I chose for this book to give a strong message that
you simply dont have to 'face' your fears (at least not in the context of addressing
panic and anxiety). In fact I would go further and say that you shouldnt.
I can see that facing fears in order to overcome them is perhaps the most obvious
route available, but I would not agree that it is the best. Another option is to
understand their origins, and then undermine their power and influence. This is not
that difficult to achieve as you will soon find out.
Today, by reading this book, you are going to learn that you have a
resource inside you. A resource so powerful, that you will soon be
wondering why you were not aware of it before.
It does not matter:
How long you have been suffering,
How intense your symptoms are
Or whether or not you believe this process will work.
By practising the simple exercises described in the following pages, you will be
accessing and using this resource inside you to completely destroy the causes of
your anxiety and panic attacks.
It may take you a day or a week, or it may take a month or longer to achieve the
relief that you desire. The time it takes will depend on;
1) How long you practice for
2) How often and regularly you practice
3) How much effort you put into practising
4) Level of perseverance
5) How accurately you follow the advice given
6) whether or not you use the suggested equipment
Is it all in my head?
There are physiological (physical) aspects that can trigger panic attacks and cause
anxiety. Your physical body has systems that work rhythmically.
When you are in a balanced state, your bodily systems work rhythmically in
themselves and rhythmically and in harmony with each other. This is called
coherence.
When your bodies rhythms (blood flow, breathing, heartbeat etc.) become deharmonised in themselves and with each other, you become unbalanced and at risk
of an anxiety and panic attack.
This de-harmonisation can be called incoherence;
So no, it is not all in your head, but your body and mind work together and one will
affect the other.
Is it my bodies rhythms?
It may very well be true that your anxiety and panic attacks are a natural symptom
of the body rebalancing itself. This may be especially true if your body is unbalanced
due to stress, poor diet, chemical and hormonal issues, improper breathing, lack of
exercise etc. Maybe you feel better after having an attack!?
Stress is a major cause of destabilising your body's natural rhythms causing
incoherence. It can become a vicious cycle; the more stress, the more anxiety, the
more stress...
Therefore it is necessary to alleviate yourself from stress to break the cycle.
Some negative thought patterns can be a major cause of stress (you are already
acutely aware of this I imagine), and therefore causes incoherence.
Another cause of incoherence is poor health:
http://www.savvyhealth.com/disp.asp?doc_id=533
The heart is the major player when it comes to coherence in your body. We
will talk more about that later in this book.
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11
the carbon dioxide levels in your blood are increased it makes the blood become too
alkaline.
Over alkaline blood causes constriction of the arteries resulting in less oxygen
reaching the brain. When less oxygen reaches the brain it affects reasoning
capabilities and therefore the ability to think rationally.
Therefore breathing is a very important consideration when tackling panic
and anxiety attacks.
12
This is a massive question. To even start would take another book (which would
probably need to be written by someone else). So for the sake of simplicity and ease
of understanding, lets regard it here as a level of vibration in ourselves.
Fear has varying rates of low level vibration which have a debilitating effect on us.
The more we are afraid the more we can tend to freeze up to a slower vibration.
When we are attuned to this low vibratory level it makes us want to withdraw more
from the experience that is making us fearful. (Often by reducing breathing!)
All of our fears are connected in that they have a measure of this low level of
resonance.
The opposite is confidence, love and relaxation, a higher level of vibration.
Overcoming or transforming fear makes us feel liberated and is uplifting. In this book
you are going to learn how you can raise the vibration of your fear. Learning this skill
will enable you to have more control over your feelings.
Then you will be able to transform your feelings of fear and anxiety into confidence
and relaxation.
13
No matter how you have felt, what you have thought, where you have been, your
breath has been your lifelong companion. It has not deserted you.
One important realisation that I had many years ago, now a premise on which the
ZPB technique is based, is;
Your thoughts only have power over you if you breathe while you are
thinking them!
Let me say that another way.
If you do not breathe while you are having a thought it cannot affect you!
Or another way...
Your breath is the connection between your thoughts and your emotions!
So, your breathing connects you to your fears as it does to all of your thoughts (you
are not your thoughts btw). So, if you feel fearful because of what you are thinking
and feeling, know that you can take control by using ZPB and simply resist
breathing in!
14
All of this is happening to you and you do not have the reasoning capacity to
understand any of it and why it is happening.
15
Le Boyer has addressed this issue around childbirth....This Link shows how birth
trauma can be carried around later in life especially when it is not recognised so that
the trauma can be healed.
http://www.soul-guidance.com/houseofthesun/birthwithoutviolence.htm
Can you see now, that the experience of birth may have been more traumatic than
you previously might have imagined? Practicing ZPB can take your consciousness
back to this early event and help you realise that any sensations of panic are no
longer necessary for your survival.
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Interesting facts:
The heart produces up to 5000
times more magnetism that the
brain and 60 times or more
electrical energy.
The Heart is the first organ to
develop in a growing foetus.
17
Heart coherence, as mentioned earlier, helps to regulate your other systems and
bring them into coherence.
This new heart science is telling us that we can take control of our hearts
coherence to effect more positive emotions. This we can do very effectively
through certain controlled breathing practices.
It has been my personal discovery that ZPB is very effective for this
purpose. One of the main reasons for this is that it is so easy to do due to
the uncomplicated nature of the process.
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Hungry heart
Before you start practising ZPB you need to understand what your heart 'centre' is.
Imagine a tornado or a whirlpool! These are spinning vortices of air and water that
have immense power and are characterised by having a conical, funnelling shape
and motion.
In Eastern tradition the Heart is said to have an energetic
Chakra and this is a spinning vortex of subtle energy. If
you can adopt this view of a whirlpool effect pinpointing
towards the very centre of your heart, you will enable a
connection
to
your
own
inner
energetic
world,
or
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The Torus
The Human heart emits an electromagnetic field that has been measured to extend
14 ft around the human body. It is called a Torus. The Torus is dynamic and is said to
represent not only the shape of the universe, but also the way in which the universe
moves. Check out these videos;
Torus Fun Torus Meditation The Torus
By 'tuning in' to our hearts, we are accessing the very centre of this toroid field. This
is how we can become more integrated with ourselves and bring together our body,
mind and emotions.
The shape of a Torus is geometrically perfect, it is self sustaining and self correcting.
A good example of this in action is a smoke ring or a ring bubble rising through
water. Dolphins blowing ring bubbles
But what is of real significance to us here, is the power that the Torus model
represents. It is the power of the universe, but it is also within us. By
practising ZPB we are activating the balancing and self-correcting forces of this
power and this will reduce sensations of fear caused by negative emotions and
irrational thinking.
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What is ZPB?
Waiting for and following your breath call. this is what ZPB is in essence.
Let's break this down a little, so that it can be better understood.
'Waiting for' means reducing and regulating the in-breath and creating a demand in
the body for air to be breathed in, so as to notice your bodies desire to breathe. It
might also be described as under breathing, or perhaps more accurately under
inhaling.
'Following'
Firstly, this means to notice (follow the sensations) that stimulating the breath call
creates within your body. You should notice this to be more acutely somewhere deep
within the chest cavity. What you can experience is a vacuum or negative pressure
in your lungs.
Secondly, you breathe into this area, which means to trace or follow the flow of the
in-breath to the centre point of where this breath 'call' is being experienced.
As this call for in-breath represents your life force, finding it's origin (centre point) is
the key to your health and healing.
So, what is being described is not so much a breathing practise or regime, as with
ZPB you continue to breathe however you like, just as long as you wait for and
experience your bodys call for in-breath and then follow the flow of air and
pinpointing exactly where it wants to go when you do breath in.
If you do this over time, you will re-learn how to allow yourself to breathe
naturally.
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When you were born, nobody told you how to breathe, you just started to do it. So I
am not about to try and tell you how to breathe and redesign your breathing pattern
for you. That would be far too difficult anyway.
This is an essential point that I want to make absolutely clear. What I am
saying is that with ZPB you are basically focusing on these described aspects of
your breathing process. And by doing this your whole breathing experience will be
changed.
By doing ZPB you can create and maintain a positive dynamic state within your
body.
Noun
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that you are no longer a naive child with no life experience. You begin to see
that you are an independent person experienced in many aspects of life.
When you can easily remember the many positive events and feelings that
you have had over the years, it is more difficult to feel weak and vulnerable
and therefore easily afraid. The memory of even the negative aspects of your
past will help you feel empowered, because as you become aware of yourself
in the present moment you can realise that you did indeed survive those
events.
7) Diaphragm breathing (DB) and conscious connected breathing (CCB) are a
natural side effect of practising ZPB. Both DB and CCB are taught in yoga
classes to produce calm and awareness.
8) And as mentioned in chapter 3, through a process of buffering, any thoughts
that may cause panic and anxiety are rendered powerless.
Pie Chart
23
Computer analogy
Sometimes our computers can have programs running that will not shut down. Then
we may need to access 'task manager' in order to isolate and terminate the program
and sometimes this works.
Another way to shut down a runaway program is to turn the computer off for a short
time and then switch it back on again so that it reboots. This can be done with a lot
of electrical and electronic equipment to great effect
By doing this we exit the program by taking away it's power source.
This is a good analogy of how we switch our mind programming off using ZPB. We
are taking away the source of power to those overrunning mental programs. By not
breathing in to those self-perpetuating thought patterns, we are effectively closing
them down. When we breath again, we are 'rebooting our brains and giving
ourselves the opportunity to choose to run different mental programs that we have
control of.
With the ZPB process we are accessing our hearts centres whilst doing this and then
through a deeper understanding of ourselves and everyone else in our lives, we learn
to run 'programs' in our minds that serve us and humanity, This is what the
wisdom of the heart has to offer us and we can access this using ZPB.
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Following are the basic guidelines (points of focus) to apply ZPB. You may notice that
it is not a complicated process and has no difficult to learn techniques to master.
This is because this is not a system that is telling you how to breathe, but more of a
method of showing you how to improve the quality and power of each breath.
By focusing attention and awareness on certain aspects of each breath, your body
relearns to breathe correctly, as nature intended.
How to do ZPB
1) Let your lungs become empty. (There is no need to expel air forcefully,
instead, simply allow your body to relax, especially shoulders, chest and
abdomen.)
2) Then wait before taking your next in-breath. Wait for as long as you can until
it gets too uncomfortable to not breathe in.
3) During this time, allow yourself to feel what it is like to not breathe in, While
your lungs are empty like this you at the Bottom of your breath.
(Your lungs are not completely empty at this time, as they always contain an amount
of residual air, which keeps them open. Normally this is about 1.2 litres in men and
1.1 in Women).
4) Relax and keep noticing what this feels like! While you are waiting for your
next in-breath, explore the sensations in your body, both general and
localised. You may notice that it can become quite an overwhelming
experience, as the bodies demand for oxygen rapidly increases.
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5) You should inhale when you experience sensations of mild panic. (It is quite
natural to feel a bit panicky when you are resisting breathing in and your
demand for oxygen increases) You can inhale however you like at this stage.
6) Follow the flow of air into the centre of your lungs
7) You have now taken the first step in accessing the power of your breathing to
heal you of your trauma. This actually is a big step. It is unlikely that you
would have ever consciously resisted breathing in and consciously followed
your in-breath this way before now. Remember that this is where the
power of ZPB lies, it is in your breath call. And the sensations that you
are experiencing while resisting your in-breath is life force energy. This is the
same life force that animated you as a baby when breathing for the
first time ever.
8) Each time that you have inhaled to a comfortable amount you are at The Top
of the Breath. There is no merit in holding onto this state. In fact for the
purpose of ZPB you should not hold onto an in-breath. Instead simply let the
natural process of exhalation take over from the inhalation. Then
9) Let you lungs become empty again (but leave the residual air in there). There
is no need to expel air forcefully with ZPB. Instead simply allow your body to
relax, especially shoulders, chest and abdomen.
10)Once at the bottom of the breath again, you may wish to carry out the same
procedure exactly as before on your next breath, or you may wish to advance
with ZPB by either waiting for a longer period before starting to inhale, or by
breathing in more slowly, or both. See A) B) and C) further on.
The main aim with these 10 steps, is to experience and maintain your breath call,
your bodys demand for air and to feel your consciousness being drawn to the
negative pressure (vacuum) in the area of your heart. Then to breathe into this
experience, so as to become acquainted and comfortable with it.
After practising like this for a while you will begin to feel more comfortable with the
process and the experience of it. Once you have become more comfortable,
metaphorically you will have made yourself a base camp and it is then time to make
advances.
26
To make further progress you need to practice 1-5 as directed. Then start applying
your attention to your in-breath. By this I mean experiment and play around with it
by using one of the following examples:
A) While keeping your chest as still as possible take a short breath in and out
quickly. This breath is like a short sniff directed towards a relaxed abdomen
followed by an immediate but unforced exhalation.
When you do this you are only taking in a small amount of air. In between each of
these short breaths, you are again pausing at the bottom of your breath and waiting
for as long as you can before you next inhale in this way.
B) Breathe in slowly. The emphasis here is on slowly, because you want to
maintain the dynamic power of the slight vacuum (negative pressure) that you
have created within yourself. Allow the lungs to slowly fill to a point of natural
equilibrium. (Nb. by keeping the chest area as still as possible, the diaphragm
takes over from the intercostal muscles during the in breath and the air is
directed to the lower portion of the lungs, which is more beneficial for the
exchange of gasses!)
C) Mix and match the 2 above.
As I said earlier, I am giving you guidelines only here. It is not my aim to give you a
set routine. By mixing it up as you see fit, you are likely to breathe more as you
should in your present moment with regard to meeting the demands that you are
experiencing.
27
Being conscious of this in-breath start point and familiarising yourself with it, will
enable you to recognise it and help you to build your faith in it as a source of life. By
doing this you set a precedent for your future breaths.
The power and quality of the whole of an in-breath will be influenced by
our ability to be conscious of it, especially at its start point.
The beginning of any event has a direct influence on how it will play out in its
entirety and this is true of every breath that each of us will take. Being conscious of
the start point of an inhalation, will enable us to be more conscious throughout the
rest of it.
can
be
practised
you
are
invited
to
go
to
my
website
www.zero-
pointbreathing.co.uk
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Since discovering ZPB and after practising this dynamic breathing for a few weeks,
my intuition told me that it was having an effect on my hearts rhythms. But I had no
way of validating this, at least not until I came across a product called an emwave
from The Heart Math Institute in America.
They have been doing extensive research into Heart coherence and how important it
is for health. As a way to help people achieve a regular heart rhythm they created a
biofeedback measuring device called an Emwave 2.
Their scientific research has shown the direct relationship between breath and heartrhythm.
Since buying one for myself I have enjoyed using it nearly every day, sometimes for
hours at a time.
What I have found is that this device is absolutely perfect for demonstrating and
proving the effectiveness of my ZPB breathing method.
To discover more about their exciting research centred around the heart, check out
the link below.
http://zero-pointbreathing.co.uk/redir/heart-research.htm
You may decide that you would like to invest in one of their excellent products as a
way to measure your progress with ZPB. If you do, then I would recommend the
emwave 2 link. This is the most versatile in my opinion as it can be used any time
and without the need for a computer (except to periodically charge the battery
through the usb port).
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To see how the rhythm of your heartbeat responds to your breathing is quite an
insight. But to see it go from beating erratically to a steady and coherent beat using
ZPB can actually be quite exciting.
(This small, portable device has an ear sensor which takes a pulse reading and
measures the space of time between each of your heartbeats which gives the HRV
reading. Using it encourages you to breathe in ways to advance on its built in
scoring system, which offers rewards for achieving higher levels of HC.)
There are 4 different measures of HC levels with this device. This means that you can
work your way up to higher HC at your own pace.
For me, it is not only the sense of achievement of reaching higher levels of HC that I
find exciting, but also of having powerful control over perhaps the most important
organ of the body. Gaining demonstrable control requires some effort yes, but the
emwave gently guides and encourages you with its lights and sounds.
ZPB and the Emwave work so well together that they could have been
designed for each other. Both are useful alone, but together they offer so
much more.
There are other companies that offer products that can give you similar readings of
HC.
Check my website for several other options......
http://www.zero-pointbreathing.co.uk/?page_id=49
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Personally I highly recommend purchasing one! They offer excellent value for money
when you consider the health benefits they can offer, because the HRV
measurement is a vital indication to overall levels of health. The Emwave helps to
align the main organ of your body, which has the most powerful influence
over all your other bodily functions. This includes the way that your brain
works and so the quality of your thoughts.
http://www.savvyhealth.com/disp.asp?doc_id=533
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