Micro-lessons on the science behind each protocol.
How tensing and releasing muscles downregulates the amygdala and shifts autonomic tone.
Extended exhalation stimulates the vagus nerve and triggers parasympathetic dominance.
Herbert Benson's counter to the fight-or-flight cascade, mapped in modern biomarkers.
A step-by-step reference for the four practices with the strongest RCT support for acute and generalized anxiety.