What the book teaches

Ten things you’ll know by the last page

1. 1
   Why your problem is probably not panic. It’s an idle: a background level of tension a few points higher than it needs to be, all day, that gets misfiled as personality. Introduction
2. 2
   The one switch on your automatic nervous system that comes with a manual override, and why the exhale, not the inhale, is the lever. Chapter 2
3. 3
   The booth and the control room. How to be fully inside a feeling and, at the same time, hear it as a take, the split every session singer learns. Chapter 3
4. 4
   The one-breath reset. The physiological sigh for a sharp jolt, the exhale-weighted breath for a slow burn, and the Unravel for tension that has already moved in. Chapter 4
5. 5
   How to breathe under pressure so nobody in the room can tell, under a boardroom table, in a receiving line, on a scan table. Chapter 5
6. 6
   What to do after the blown take. Ninety seconds of allowing, one factual sentence, the single repair actually available, and back into the room. Chapter 6
7. 7
   Why the urge to breathe tracks carbon dioxide, not oxygen, and how much fear that one fact takes out of a held breath. Chapter 8
8. 8
   The Trap Door, and the whole Joyful Exhale ladder. The release that starts by riding on an exhale and, eventually, doesn’t need the breath at all. Chapter 9
9. 9
   Which popular claims fail a four-question field test: mouth taping, “everyone overbreathes,” the ninety-second rule, the microbiome, and what the studies actually found. Chapter 13
10. 10
    A four-week plan built to survive a missed day. Five minutes a morning, the same chair, and what “done” looks like each week. Four Weeks on the Clock