In this seventh episode of Calm With Me, host Meredith Calvert how stress affects our ability to parent effectively, as well as the positive impacts of mindfulness practices on both kids and parents. She shares some specific practices, such as 'safe words' and belly breathing to help manage parental stress and build deeper connections with our kids. Listeners are guided through various breathing practices designed to reduce stress and promote relaxation. The episode emphasizes the importance of integrating these practices into daily life for improved mental health and resilience.

Link to SacredCalm Yoga, Breathwork & Hiking Retreat:

https://www.meriyoga.org/sacredcalmretreat

**email meri@meriyoga.com and mention the 'Calm With Me' Podcast to receive $100 off this incredible retreat!

References discussed in episode:

Eric Barker books:

Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong

Plays Well with Others: The Surprising Science Behind Why Everything You Know About Relationships Is (Mostly) Wrong

• S.A. Denham. Family routines: A structural perspective for viewing family health. Advances in Nursing Science (2002)

• S. Dickstein. Family routines and rituals - The importance of family functioning: Comment on the special section. Journal of Family Psychology. (2002)

• B.H. Fiese et al.The dynamics of family chaos and its relation to children’s socioemotional well-being

• Xiaoqin , Diya & Thanos. Editorial: Parental influence on child social and emotional functioning. Frontiers in Psychology. Vol 5 (2024) ⁠https://doi.org/0.3389/fpsyg.2024.1392772

  Hosokawa, R., Tomozawa, R. & Katsura, T. Associations between Family Routines, Family Relationships, and Children’s Behavior. J Child Fam Stud 32, 3988–3998 (2023). https://doi.org/10.1007/s10826-023-02687-w

  Kerr, Ratliff, et al. Parental influences on neural mechanisms underlying emotion regulation, Trends in Neuroscience and Education, Vol 16 (2019), https://doi.org/10.1016/j.tine.2019.100118.

  Cindy Hovington references:

  https://epcaquebec.org/how-can-parents-support-their-childs-mental-health-through-emotional-learning/?utm_source=chatgpt.com

  https://americanspcc.org/5-ways-neuroscience-has-changed-how-i-parent/

  
  

  
  

In this episode of Calm With Me, host Dr. Meredith Calvert dives into the physiology and brain science behind panic attacks, exploring how the brains and breathing of those with panic disorder differ, and what we can learn from this about managing panic attacks and extreme anxiety.

Meredith shares a few stories from her own life, including a magical dolphin encounter that turned deadly. She also summarizes a number of recent studies that shed light on the connection between panic and breath regulation and takes listeners through a simple breath practice that has been shown to be most effective for reducing anxiety.

Link to SeaCalm Yoga, Breathwork & Scuba Diving Retreat:

https://www.meriyoga.org/seacalm2025

**email meri@meriyoga.com and mention the 'Calm With Me' Podcast to receive $100 off this incredible retreat!

Scientific references discussed in episode:

Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612

Jhang, J., Park, S., Liu, S. et al. A top-down slow breathing circuit that alleviates negative affect in mice. Nat Neurosci 27, 2455–2465 (2024). https://doi.org/10.1038/s41593-024-01799-w

Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895.

Yamada T, Inoue A, Mafune K, Hiro H, Nagata S. Recovery of Percent Vital Capacity by Breathing Training in Patients With Panic Disorder and Impaired Diaphragmatic Breathing. Behav Modif. 2017 Sep;41(5):665-682. doi: 10.1177/0145445517711436. Epub 2017 Jul 1. PMID: 28670907.

Yackle K, Schwarz LA, Kam K, Sorokin JM, Huguenard JR, Feldman JL, Luo L, Krasnow MA. Breathing control center neurons that promote arousal in mice. Science. 2017 Mar 31;355(6332):1411-1415. doi: 10.1126/science.aai7984.

Nardi AE, Freire RC, Zin WA. Panic disorder and control of breathing. Respir Physiol Neurobiol. 2009 May 30;167(1):133-43. doi: 10.1016/j.resp.2008.07.011. Epub 2008 Jul 25. PMID: 18707030.

In this episode of Calm With Me, host Dr. Meredith Calvert explores the neuroscience of being pleasantly surprised, discussing how and why the brain has evolved to react positively to the unexpected and why we remember the delights that sneak up on us, more than those we ancticipate.

Beginning with a story of a surprise encounter during a family hike, she offers tools for finding more unexpected delight and shares a simple and effective practice to help prime the nervous system to be more open to joyful surprises.

Link to SacredCalm Yoga, Breathwork & Hiking Retreat:

https://www.meriyoga.org/sacredcalmretreat

**email meri@meriyoga.com and mention the 'Calm With Me' Podcast to receive $100 off this incredible retreat!

Scientific references discussed in episode:

Pennebaker, J. W., & Chung, C. K. (2011). Expressive Writing: Connections to Physical and Mental Health. In H. S. Friedman (Ed.), The Oxford Handbook of Health Psychology. Oxford University Press. https://doi.org/10.1093/oxfordhb/9780195342819.013.0018

Klein-Koerkamp Y, Baciu M, Hot P. Preserved and impaired emotional memory in Alzheimer's disease. Front Psychol. (2012) Sep 14;3:331. doi: 10.3389/fpsyg.2012.00331. PMID: 23049516; PMCID: PMC3442282.

Maya Al-Khouja, Netta Weinstein, William Ryan, Nicole Legate, Self-expression can be authentic or inauthentic, with differential outcomes for well-being: Development of the authentic and inauthentic expression scale (AIES), Journal of Research in Personality (2022) Volume 97

V.J. Cheng, Inauthentic: The anxiety over culture and identity. Rutgers University Press (2004)

Macrae CN, Moran JM, Heatherton TF, Banfield JF, Kelley WM. Medial prefrontal activity predicts memory for self. Cereb Cortex (2004) Jun;14(6):647-54. doi: 10.1093/cercor/bhh025. PMID: 15084488

Farb NA, Segal ZV, Mayberg H, Bean J, McKeon D, Fatima Z, Anderson AK. Attending to the present: mindfulness meditation reveals distinct neural modes of self-reference. Soc Cogn Affect Neurosci. (2007) Dec;2(4):313-22. doi: 10.1093/scan/nsm030

Girija Kaimal, et al., Functional near-infrared spectroscopy assessment of reward perception based on visual self-expression: Coloring, doodling, and free drawing, The Arts in Psychotherapy, Volume 55, (2017) ISSN 0197-4556, https://doi.org/10.1016/j.aip.2017.05.004

Deci, E. L., & Ryan, R. M. (2014). The importance of universal psychological needs for understanding motivation in the workplace. In M. Gagné (Ed.), The Oxford handbook of work engagement, motivation, and self-determination theory (pp. 13–32). Oxford University Press.