{"version":"1.2.0","chapters":[{"startTime":0,"endTime":120.92},{"startTime":120.92,"endTime":166.92,"title":"Why Meditation Can Make You More Anxious (You’re Not Broken)"},{"startTime":166.92,"endTime":287.92,"title":"Listener Email + Book 3 Update: Freeze, Flight, and Safety Anchors"},{"startTime":287.92,"endTime":341.92,"title":"What “Safety” Really Means in Polyvagal Theory (Not Just Calm)"},{"startTime":341.92,"endTime":378.92,"title":"Freeze Explained: One Foot on the Gas, One on the Brake"},{"startTime":378.92,"endTime":495.92,"title":"Why Stillness Backfires for Freeze Types (Trapped Feeling)"},{"startTime":495.92,"endTime":556.92,"title":"Movement-Based Safety: Mindful Walking, Swaying, Working Out"},{"startTime":556.92,"endTime":838.92,"title":"The Post-Anchor Anxiety Spike: 3 Reasons It Happens"},{"startTime":838.92,"endTime":1028.92,"title":"Work Within Your Capacity: Don’t Overdo the Practice"},{"startTime":1028.92,"endTime":1193.92,"title":"The Long Game: Building Capacity, Thawing Freeze Slowly"},{"startTime":1193.92,"endTime":1279.79,"title":"Key Takeaways + Resources + Final Disclaimer"}]}