monomer/program_peace · Datasets at Hugging Face

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to be calm and confident on the job But my coworkers could tell from my breathing and facial
tension that was accustomed to using inferior mannerisms They saw that was attempting to
withhold submissive signals from them This made them angry caused them to dislike me and
led to social rejection
Submissive habits social reinforcement and accumulating tension continue to snowball
once they start rolling By my late twenties couldnt even pretend to be calm around anyone
knew Each new acquaintance immediately assumed from the way presented myself
that was their underling constantly felt that people were condescending and dismissive
Chapter Optimal Quality of Life Training
couldnt see it but it was my own fault People couldnt respect me because acted like
didnt respect myself The condescension started to make me into a bitter resentful person
Crucially the social dynamics at play are not about what you say but how you say it Its the
nonverbal behaviors that matter If you saw a written transcript of my speech as a stressedout
yearold you might think seemed chivalrous But if you saw a video you would
immediately perceive me as fainthearted and jittery At the time thought that people
mistakenly perceived my kindness as weakness Rather they perceived my shortness of breath
my cowering posture and cringing expressions as weakness
Submissiveness is not just a social phenomenon Once submissive actions become
ingrained quirks the stress and heartache they promote will negatively affect your mental and
physical health In my case the symptoms were extreme In addition to anxiety and depression
showed other psychiatric symptoms of stress such as a disrupted attention span a working
memory deficit and panic attacks developed medical complications related to stress
including diagnoses such as esophageal achalasia dyshidrotic eczema male pattern balding
low testosterone and outbreaks of cherry hemangiomas had back pain frozen shoulder
tennis elbow coccydynia excessive cervical and lumbar lordosis forward head posture hip
bursitis unequal leg length plantar fasciitis OsgoodSchlatter disease temporomandibular
joint dysfunction and numerous other structural misalignments and asymmetries Medical
professionals recognize each of these as linked to chronic stress
Since developed the exercises in this book all those conditions disorders and symptoms
have disappeared and none have returned Having had this experience and familiarizing myself
with the vast body of scientific literature that relates stress to disease have concluded that
submissive displays and the associated bodily tension are among the most pressing public
health problems worldwide However it is not only preventable it is also entirely reversible
Even if all environmental sources of stress disappeared from your life it would still be
challenging to eliminate the lasting trauma already present in your body Once your breathing
has become hurried and your muscles have developed knots it is very difficult to reverse this
without employing the techniques in this book Healing yourself with the Program Peace
exercises can feel uncomfortable To be free of trauma you must work with and through its
physical manifestations Selfmassaging achy muscles overriding your shallow breathing style
flexing your way into better posture and performing the various exercises within this book
require resolve and determination The good news Even a little at a time adds up fast
Chronic Use of Submissive Displays Leads to Deep Trauma
We often maintain a specific submissive display for long stretches of time Many displays never
abate For example some people spend their lives speaking in a voice that is much higher in
pitch than is comfortable for them Everyone overuses displays like this allowing them to
become fundamental components of their personality These are rarely considered because we
are usually utterly unconscious of them and lose perspective on how destructive they can be
Society has done little to recognize them so there is scant relevant scientific research
Nevertheless they constitute bad form that when used habitually comes at a steep price
As we will discuss in Chapter any muscle that is significantly contracted for more than a
few minutes and thus deprived of rest will begin to take on damage Most submissive displays
such as squinting or stooping the neck last for several minutes or even hours Even when it is
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
unnoticeable strain accumulates At first you might only slightly raise your shoulders and your
eyebrows Over time however knots develop in those muscles keeping them permanently
raised The knots starve the muscle of blood and force it to atrophy This eventually makes the
muscle achy weak and dormant leaving it perpetually fatigued and creating a source of
chronic pain will build on this concept of strain accumulation in almost every chapter of this
book as we work through techniques for undoing its effects on different body parts
believe that developed each of the medical symptoms listed in the last section as either
a direct or indirect consequence of submissive muscular strain that went on too long Muscles
that are strained repetitively send continuous pain messages to the brains emotional centers
Sounds bad right Consider that the predominant form of social breathing in humansshallow
breathing in which the diaphragm is not utilizedincreases muscle tension throughout the
body This dramatically compounds the strain and spreads it to the entire musculoskeletal
system Below Table shows how prolonged use of the submissive displays listed in Figure
strains muscles leading to unhealthy consequences
Submissive Display Unhealthy Consequences of Strain
Breathing short quick and Chronic nervousness respiratory distress wholebody
shallow tension
Eyes looking down Atrophy of the muscles that help you look up
Minimized eye contact Eye contact triggers startle
Eyes squinting Eyes tired with bags and dark circles
Raised eyebrows Brow strained and wrinkled
High voice Voice permanently high and hoarse
Face tense and wincing Facial muscle strain and atrophy increased inflammation
and facial fat
Sneering muscles tense Permanent sneer burned into the face
Jaw and chin tense Jaw and chin knotted and painful
Head facing down Difficulty facing up
Neck hunched Neck humped and deformed
Gluteus limp hips tilted Weak core stiff lower back and hips
forward
Shoulders raised Shoulders permanently raised
Abdominals either lax or Propensity for abdominal fat poor core stability
tense
Pelvic and Genital Tension Reduced libido and sexual dysfunction
Spinal Tension Collapsed posture aches and pain
High Heart Rate Cardiovascular problems
Digestive Tension Gut pain and digestive problems
Table Submissive Displays and the Unhealthy Consequences
Chapter Optimal Quality of Life Training
As the exercises in later chapters will discuss the way to reinvigorate these bodily systems
is to use them to their full extent By completely contracting the muscles involved you can pull
them out of their partially contracted state and thus out of chronic fatigue and chronic pain
The problem is that contracting these muscles when breathing shallowly risks pushing them
into a cramp or spasm However contracting them while breathing deeply will restore their
normal range of motion reinstate their proper blood supply and remove all manifestations of
tension strain and trauma
The Program Peace Method Replace Submissive Behaviors with Assertive Ones

to be calm and confident on the job But my coworkers could tell from my breathing and facial

tension that was accustomed to using inferior mannerisms They saw that was attempting to

withhold submissive signals from them This made them angry caused them to dislike me and

led to social rejection

Submissive habits social reinforcement and accumulating tension continue to snowball

once they start rolling By my late twenties couldnt even pretend to be calm around anyone

knew Each new acquaintance immediately assumed from the way presented myself

that was their underling constantly felt that people were condescending and dismissive

Chapter Optimal Quality of Life Training

couldnt see it but it was my own fault People couldnt respect me because acted like

didnt respect myself The condescension started to make me into a bitter resentful person

Crucially the social dynamics at play are not about what you say but how you say it Its the

nonverbal behaviors that matter If you saw a written transcript of my speech as a stressedout

yearold you might think seemed chivalrous But if you saw a video you would

immediately perceive me as fainthearted and jittery At the time thought that people

mistakenly perceived my kindness as weakness Rather they perceived my shortness of breath

my cowering posture and cringing expressions as weakness

Submissiveness is not just a social phenomenon Once submissive actions become

ingrained quirks the stress and heartache they promote will negatively affect your mental and

physical health In my case the symptoms were extreme In addition to anxiety and depression

showed other psychiatric symptoms of stress such as a disrupted attention span a working

memory deficit and panic attacks developed medical complications related to stress

including diagnoses such as esophageal achalasia dyshidrotic eczema male pattern balding

low testosterone and outbreaks of cherry hemangiomas had back pain frozen shoulder

tennis elbow coccydynia excessive cervical and lumbar lordosis forward head posture hip

bursitis unequal leg length plantar fasciitis OsgoodSchlatter disease temporomandibular

joint dysfunction and numerous other structural misalignments and asymmetries Medical

professionals recognize each of these as linked to chronic stress

Since developed the exercises in this book all those conditions disorders and symptoms

have disappeared and none have returned Having had this experience and familiarizing myself

with the vast body of scientific literature that relates stress to disease have concluded that

submissive displays and the associated bodily tension are among the most pressing public

health problems worldwide However it is not only preventable it is also entirely reversible

Even if all environmental sources of stress disappeared from your life it would still be

challenging to eliminate the lasting trauma already present in your body Once your breathing

has become hurried and your muscles have developed knots it is very difficult to reverse this

without employing the techniques in this book Healing yourself with the Program Peace

exercises can feel uncomfortable To be free of trauma you must work with and through its

physical manifestations Selfmassaging achy muscles overriding your shallow breathing style

flexing your way into better posture and performing the various exercises within this book

require resolve and determination The good news Even a little at a time adds up fast

Chronic Use of Submissive Displays Leads to Deep Trauma

We often maintain a specific submissive display for long stretches of time Many displays never

abate For example some people spend their lives speaking in a voice that is much higher in

pitch than is comfortable for them Everyone overuses displays like this allowing them to

become fundamental components of their personality These are rarely considered because we

are usually utterly unconscious of them and lose perspective on how destructive they can be

Society has done little to recognize them so there is scant relevant scientific research

Nevertheless they constitute bad form that when used habitually comes at a steep price

As we will discuss in Chapter any muscle that is significantly contracted for more than a

few minutes and thus deprived of rest will begin to take on damage Most submissive displays

such as squinting or stooping the neck last for several minutes or even hours Even when it is

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

unnoticeable strain accumulates At first you might only slightly raise your shoulders and your

eyebrows Over time however knots develop in those muscles keeping them permanently

raised The knots starve the muscle of blood and force it to atrophy This eventually makes the

muscle achy weak and dormant leaving it perpetually fatigued and creating a source of

chronic pain will build on this concept of strain accumulation in almost every chapter of this

book as we work through techniques for undoing its effects on different body parts

believe that developed each of the medical symptoms listed in the last section as either

a direct or indirect consequence of submissive muscular strain that went on too long Muscles

that are strained repetitively send continuous pain messages to the brains emotional centers

Sounds bad right Consider that the predominant form of social breathing in humansshallow

breathing in which the diaphragm is not utilizedincreases muscle tension throughout the

body This dramatically compounds the strain and spreads it to the entire musculoskeletal

system Below Table shows how prolonged use of the submissive displays listed in Figure

strains muscles leading to unhealthy consequences

Submissive Display Unhealthy Consequences of Strain

Breathing short quick and Chronic nervousness respiratory distress wholebody

shallow tension

Eyes looking down Atrophy of the muscles that help you look up

Minimized eye contact Eye contact triggers startle

Eyes squinting Eyes tired with bags and dark circles

Raised eyebrows Brow strained and wrinkled

High voice Voice permanently high and hoarse

Face tense and wincing Facial muscle strain and atrophy increased inflammation

and facial fat

Sneering muscles tense Permanent sneer burned into the face

Jaw and chin tense Jaw and chin knotted and painful

Head facing down Difficulty facing up

Neck hunched Neck humped and deformed

Gluteus limp hips tilted Weak core stiff lower back and hips

forward

Shoulders raised Shoulders permanently raised

Abdominals either lax or Propensity for abdominal fat poor core stability

tense

Pelvic and Genital Tension Reduced libido and sexual dysfunction

Spinal Tension Collapsed posture aches and pain

High Heart Rate Cardiovascular problems

Digestive Tension Gut pain and digestive problems

Table Submissive Displays and the Unhealthy Consequences

Chapter Optimal Quality of Life Training

As the exercises in later chapters will discuss the way to reinvigorate these bodily systems

is to use them to their full extent By completely contracting the muscles involved you can pull

them out of their partially contracted state and thus out of chronic fatigue and chronic pain

The problem is that contracting these muscles when breathing shallowly risks pushing them

into a cramp or spasm However contracting them while breathing deeply will restore their

normal range of motion reinstate their proper blood supply and remove all manifestations of

tension strain and trauma

The Program Peace Method Replace Submissive Behaviors with Assertive Ones