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various muscles and organs It also causes chronic pain which contributes to depression
and anxiety
e Our attempts to stop acting submissive and make our behavior more dominant are fear
inducing and cause us to breathe shallowly
e Shallow distressed breathing is a submissive display
e Ask yourself how the following things affect your breathing being isolated being
shunned being attacked being put down verbally being put down nonverbally
being judged
e Using diaphragmatic breathing while practicing dominant displays and postures can
make them very comfortable and make nonverbal assertiveness a new default
e Replacing submissive behaviors with assertive ones will improve how you feel the way
others perceive you and how you get along with them
e Dominant animals are the most assertive and submissive animals are the most
aggressive This should inspire us to be assertive without being aggressive It requires
that we learn to retain our composure and learn not to allow provocation or threat to
affect the face voice spine or breath
e This chapter is the first step in helping you reconceptualize yourself as dominant
pure of heart slow to anger and not easily offended
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Program Peace Fxercise Tracker Week
Date Start Time Finish Time
Exercise Name Set Set Set Set
Prolonged Vocalization mins
Deep Breaths mins
Practicing a Smooth mins
Inhalation
Smoothing Over mins
Discontinuities
Wide Eyes with No Facade mins
Relaxed Frowning mins
Glaring
Looking Up While Talking mins
Watching TV Upside Down mins
Conserving the Calm mins
Freeing Up the Face mins
Soft Facial Percussion mins
A Sneerless Smile mins
The Slowest Smallest min
Breath
Panthooting min
Meditation Paced Sleep Total Exercise Flights Standing Stretching Self
mins Breathing hours Steps mins Climbed hrs mins Massage
mins mins
Thoughts and Feelings
Chapter Optimal Quality of Life Training
Program Peace Exercise Tracker Week
Date Start Time Finish Time
Exercise Name Set Set Set Set
Isometric Contraction of mins
the Diaphragm
Diaphragmatic mins
Vocalization
Reading Out Loud mins
Optimal Posture While mins
Standing
Search Your Body for mins
Rigidity
Antilaxity and Antirigidity mins
with Light Weights
Neck Retraction mins
Various Neck Anti mins
rigidity Postures
Take a Walk with mins
Exaggerated Posture
Diaphragmatic Fasting hrs
Compressing the Internal mins
Organs
Listen to Your Heartbeat mins
Diaphragmatic Laughing mins
Diaphragmatic Phone mins
Conversation
Meditation Paced Sleep Total Exercise Flights Standing Stretching Self
mins Breathing hours Steps mins Climbed hrs mins Massage
mins mins
Thoughts and Feelings
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Endnotes
Cafazzo S Lazzaroni M MarshallPescini S Dominance relationships in a
family pack of captive arctic wolves Canis lupus arctos The influence of competition for food
age and sex PeerJ e
van der Borg J A M Schilder M B H Vinke C M de Vries H Dominance in
domestic dogs A quantitative analysis of its behavioural measures PLoS ONE
King A J Johnson D D Van Vugt M The origins and evolution of leadership
Current Biology RR
Petersen R M Dubuc C Higham J P Facial displays of dominance in non
human primates In Senior C Ed The facial displays of leaders pp Palgrave
Macmillan
Knowles K The evolutionary psychology of leadership trait perception In C Senior
Ed The facial displays of leaders pp Palgrave Macmillan
Boswell J The table talk of Dr Johnson C Dilly
Crozier R The puzzle of blushing The Psychologist
Breed M D Moore J Animal behavior Elsevier
Churchland P S Braintrust Princeton University Press
Dunbar N E Burgoon J K Perceptions of power and interactional dominance
in interpersonal relationships Journal of Social and Personal Relationships
Werner R A guide to deep tissue neuromuscular therapy Jones and Bartlett
Gerwin R D Classification epidemiology and natural history of myofascial pain
syndrome Current Pain and Headache Reports
Fried R The psychology and physiology of breathing In behavioral medicine
clinical psychology and psychiatry Springer Science