Breathe – Mary Birch

The study concluded that the use of tablets may have consequences in terms of alertness and on our sleep cycles or circadian rhythms. Filters that may help to reduce the effects of the blue light of electronic devices are now available. Excess street lighting may also reduce sleep quality, according to a US study. Researchers interviewed more than 15 000 people and compared their sleep questionnaires with data from a large government meteorological department that measured light radiance via satellite.

Higher levels of light were associated with delayed bed- and wake-up times, and there was also a shortening of sleep duration. Perhaps unsurprisingly, people in high- radiance areas were more likely to be dissatisfied with their sleep quality and quantity than people from areas with low radiance.10 Snoring and sleep apnoea Snoring is sometimes thought of as amusing and of very little consequence health-wise, yet prolonged or frequent snoring is a potentially serious condition and may have severe consequences in terms of its impact on health, sleep, relationships and quality of life, not just for the snorer but for their bed partner.

Everyone snores from time to time, but excessive snoring is not healthy and can interfere with sleep quality and quantity. In addition, the health risks from frequent snoring may be similar to those mentioned above in relation to sleep deprivation. One study of people who snore found thickening in the lining of the major arteries to the brain, the carotid arteries, even in the absence of sleep apnoea.11 Thickening in these arteries may be a precursor for atherosclerosis, or hardening of the arteries, which is associated with high blood pressure, heart attacks and strokes.

Snoring is more common in men, people over forty, and people who are overweight. But it can also affect women and children, and people of normal weight, especially if they mouth-breathe while asleep.

Text and illustrations copyright © 2019 Mary Birch The moral right of the author has been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, without the prior permission in writing of the publisher. The publisher is not responsible for websites (or their content) that are not owned by the publisher.

Piatkus Little, Brown Book Group Carmelite House 50 Victoria Embankment London EC4Y 0DZ www.littlebrown.co.uk www.hachette.co.uk Any advice in this book is general in nature and is not intended as a substitute for medical advice and must not be relied upon as such. For any healthcare advice, always consult a healthcare practitioner. Pseudonyms have been used in this book and other details altered where necessary to protect the identity and privacy of people mentioned.

1kitap1.com/en To my husband, Chris, and my children, Julia and Alex 1kitap1.com/en Contents Copyright Page Dedication Foreword Introduction PART 1 – Knowledge is power Chapter 1: The role of breathing in stress, anxiety and panic ‘So it’s not all in my head?’ Deep breathing, normal breathing, over-breathing Chapter 2: The over-breathing cycle How over-breathing fuels anxiety symptoms The over-breathing habit Chapter 3: Panic and over-breathing Anxiety, adrenaline and panic Why do I panic if there is no danger?

Chapter 4: Hyperventilation syndrome A forgotten, invisible illness Headaches and over-breathing Chapter 5: Assess your breathing The Breathing Questionnaire Check your results Chapter 6: The myth of deep breathing ‘I thought deep breathing was good for us!’ The number one over-breathing habit Chapter 7: Hidden hyperventilation Anxiety states and fat-folder syndrome The tip of the iceberg Chapter 8: Why am I over-breathing? Over-breathing triggers Happy foods and the gut–brain connection Chapter 9: Stressed out and can’t relax Good stress, bad stress How we survive – without having to think Chapter 10: Plenty of oxygen but short of breath …

What happens when we over-breathe? Carbon dioxide: not just a waste gas Chapter 11: Sleep issues and over-breathing Sleep: the great healer Snoring and sleep apnoea Chapter 12: Avoidance: fear of fear ‘I can’t go there …’ Fear and survival Chapter 13: How does breathing retraining work?

This is a short excerpt from the opening of “” by Unknown, quoted for review and introduction purposes. All rights belong to the copyright holders.

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• ISBN: 9780349421896
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• Language: English (en)

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