This is Part 2 of my interview with Eva Still, widow, author, yoga therapist, and retreat leader.

In this episode, Eva walks us through some helpful breathing exercises to calm and regulate our nervous system when we feel anxious.
She also mentions several books that she recommends for grief and mindfulness. Here's a list:
Finding Meaning: The Sixth Stage of Grief (David Kessler)

Writing to Heal the Soul: Transforming Grief & Loss Through Writing (Susan Zimmerman)

Anxious Grief: A Clinician's Guide to Supporting Grieving Clients Experiencing Anxiety, Panic & Fear(Claire Bidwell Smith)

Anchored: How to Befriend Your Nervous System Using Polyvagal Theory (Deb Dana)

When Life Hits Hard: How to Transcend Grief, Crisis & Loss with Acceptance & Commitment Therapy (Russ Harris)

The Chakras in Grief & Trauma (Karla Helbert)

In Spanish... El Duelo Duele... y eso está bien (grief hurts... and that's ok) (Camilo Russi)

Breath techniques:

Physiologica sigh - two sips in through the nose, filling the lungs, long slow exhale through the mouth

Lengthen the exhale - inhale for four, exhale for five, six or seven

Box breathing - inhale 4, hold 4, exhale 4, hold 4, inhale 4... etc.

Grounding/self-soothing

Butterfly hug - bilateral stimulation, hands crossed on the chest or to the opposite shoulder, gently tapping while breathing deeply

Orienting - look around your space and name three things you see

5 senses orienting - name something you can see, hear, smell, feel touch

You can reach Eva at:
Instagram @evastillyoga
Website: https://www.evastill.com

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