monomer/program_peace · Datasets at Hugging Face

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Now that you know what submissive displays are and how they can be so damaging lets talk
about fixing them The goal is clear To improve your health you need to replace your default
submissive habits with their assertive relaxed alternatives Well start with a simple example
Consider sneering The sneer is made possible by muscles that run along the sides of the
nose and lift the upper lip when contracted Mammals sneer so that they do not bite into their
lips during an attackbite Most mammals also sneer when threatened or uncomfortable This is
because displaying the canines is the equivalent of flashing a dagger or putting a hand on a gun
Dominant primates rarely sneer while subordinates do it constantly The most socially
damaged monkeys have tense stiff sneering muscles that they cannot relax Because they are
always sneering they always feel threatened It is the same in humans The tension in these
muscles crushes our facial composure making it difficult to appear calm and collected Once
realized that my sneering muscles had painful knots in them developed exercises alternating
between completely contracting and completely relaxing them pairing both with
diaphragmatic breathing also created a massage routine to release the cramps Completely
loosening the knots in my sneering muscles took me a couple of minutes a day for a few
months but it was well worth it The oncepainful knucklesized knots are gone completely
look much calmer now and feel less defensive After completing the exercises in Chapter you
will too The next activity may capture your interest in this phenomenon
Activity Fully Contract Your Sneering Muscles
Open your mouth as wide as you can Next reveal all your teeth as much as possible With
your top and bottom teeth fully exposed you should feel like a predator about to bite into
something Allow the sneer to fully contract muscles in your lips cheeks and nostrils
Even your nose should be fully crinkled Try to hold this sneer for an entire minute This
will push many of the muscles involved into a full fatigue After this extended full range
contraction all these muscles should be able to rest more than they have in years
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Ilustration Four animals baring their teeth
Most people would feel very uncomfortable performing the exercise above in public
Interestingly enough most people also feel extremely unguarded when they let their sneering
muscles go lax This is why these muscles are stuck in sustained partial contraction You can
pull these muscles out of partial contraction by pairing both sneering and its absence with
diaphragmatic breathing which will afford your face a whole new level of composure Each
chapter in this book will guide you to combine a different set of displays and the accompanying
contractions with proper breathing in a thorough systematic approach The next section
explains how this approach works and why it relies on pairing both submissive and dominant
displays with diaphragmatic breathing
The Methodology Combining Optimal Behaviors with Diaphragmatic Breathing
As shown in the figure below breathing slowly and deeply with the diaphragm reduces your
heart rate and stress response
Chapter Optimal Quality of Life Training
Diaphragmatic Breathing Decreases Stress
Breathing
Volume
l
Time Time
Heart Rate
I I
Time Time
Stress
Response
it
Time Time
Figure Before time this person is breathing short shallow breaths with a high heart rate and a high stress
response At time this person takes two slow deep breaths You see a corresponding decrease in their heart rate
and stress response At time they resume shallow breathing causing their heart rate and stress levels to go
back up
Learning how to breathe deeply is not enough however We need to build it into the basic
ways we carry ourselves move through the world and interact with others The key to
adopting dominant behaviors is to train your body to feel comfortable engaging in them You
can do this by practicing diaphragmatic breathing while using confident postures and displays
This will enable you to replace your longstanding associations between assertive behavior and
the stress response
As another example consider the involuntary placement of your eyes in social situations
Looking upward above the eye line is a clear dominance display This is why most people feel
uncomfortable looking up in public If you spend seconds on a crowded street looking
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
upward you will likely become very selfconscious Your breathing will become shallow and
rapid your heartbeat will speed up and your stress level will increase Here is what that
looks like
Optimal Body Language Increases Stress
Breathing
Volume
I
Time Time
Heart Rate
iT iT
Time Time
Stress
Response
Time Time
Figure These graphs show relaxed breathing that is slow and deep until the person uses an optimal display
starting at time Using the display causes their breathing to become more shallow than usual and you see a
corresponding increase in their heart rate and stress response This lasts until time when they cease performing
the display
The unconscious fear of behaving dominantly keeps our body language withdrawn and
demure But there is a simple solution If you spend a few minutes per day practicing slow long
deep breaths from your diaphragm while looking up then an upward gaze will stop recruiting
the panicked breathing response It will instead begin to feel natural and even occur
involuntarily You should start by practicing alone then in public and transition toward using it
socially Practicing for just a few minutes a day can train you to stop looking down in a few
Chapter Optimal Quality of Life Training
weeks This technique can be used to make all forms of optimal body language feel comfortable
and arise spontaneously
After Exposure to Diaphragmatic Breathing Optimal
Body Language No Longer Increases Stress
Breathing
Volume
I
Time Time
Heart Rate

Now that you know what submissive displays are and how they can be so damaging lets talk

about fixing them The goal is clear To improve your health you need to replace your default

submissive habits with their assertive relaxed alternatives Well start with a simple example

Consider sneering The sneer is made possible by muscles that run along the sides of the

nose and lift the upper lip when contracted Mammals sneer so that they do not bite into their

lips during an attackbite Most mammals also sneer when threatened or uncomfortable This is

because displaying the canines is the equivalent of flashing a dagger or putting a hand on a gun

Dominant primates rarely sneer while subordinates do it constantly The most socially

damaged monkeys have tense stiff sneering muscles that they cannot relax Because they are

always sneering they always feel threatened It is the same in humans The tension in these

muscles crushes our facial composure making it difficult to appear calm and collected Once

realized that my sneering muscles had painful knots in them developed exercises alternating

between completely contracting and completely relaxing them pairing both with

diaphragmatic breathing also created a massage routine to release the cramps Completely

loosening the knots in my sneering muscles took me a couple of minutes a day for a few

months but it was well worth it The oncepainful knucklesized knots are gone completely

look much calmer now and feel less defensive After completing the exercises in Chapter you

will too The next activity may capture your interest in this phenomenon

Activity Fully Contract Your Sneering Muscles

Open your mouth as wide as you can Next reveal all your teeth as much as possible With

your top and bottom teeth fully exposed you should feel like a predator about to bite into

something Allow the sneer to fully contract muscles in your lips cheeks and nostrils

Even your nose should be fully crinkled Try to hold this sneer for an entire minute This

will push many of the muscles involved into a full fatigue After this extended full range

contraction all these muscles should be able to rest more than they have in years

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Ilustration Four animals baring their teeth

Most people would feel very uncomfortable performing the exercise above in public

Interestingly enough most people also feel extremely unguarded when they let their sneering

muscles go lax This is why these muscles are stuck in sustained partial contraction You can

pull these muscles out of partial contraction by pairing both sneering and its absence with

diaphragmatic breathing which will afford your face a whole new level of composure Each

chapter in this book will guide you to combine a different set of displays and the accompanying

contractions with proper breathing in a thorough systematic approach The next section

explains how this approach works and why it relies on pairing both submissive and dominant

displays with diaphragmatic breathing

The Methodology Combining Optimal Behaviors with Diaphragmatic Breathing

As shown in the figure below breathing slowly and deeply with the diaphragm reduces your

heart rate and stress response

Chapter Optimal Quality of Life Training

Diaphragmatic Breathing Decreases Stress

Breathing

Volume

l

Time Time

Heart Rate

I I

Time Time

Stress

Response

it

Time Time

Figure Before time this person is breathing short shallow breaths with a high heart rate and a high stress

response At time this person takes two slow deep breaths You see a corresponding decrease in their heart rate

and stress response At time they resume shallow breathing causing their heart rate and stress levels to go

back up

Learning how to breathe deeply is not enough however We need to build it into the basic

ways we carry ourselves move through the world and interact with others The key to

adopting dominant behaviors is to train your body to feel comfortable engaging in them You

can do this by practicing diaphragmatic breathing while using confident postures and displays

This will enable you to replace your longstanding associations between assertive behavior and

the stress response

As another example consider the involuntary placement of your eyes in social situations

Looking upward above the eye line is a clear dominance display This is why most people feel

uncomfortable looking up in public If you spend seconds on a crowded street looking

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

upward you will likely become very selfconscious Your breathing will become shallow and

rapid your heartbeat will speed up and your stress level will increase Here is what that

looks like

Optimal Body Language Increases Stress

Breathing

Volume

I

Time Time

Heart Rate

iT iT

Time Time

Stress

Response

Time Time

Figure These graphs show relaxed breathing that is slow and deep until the person uses an optimal display

starting at time Using the display causes their breathing to become more shallow than usual and you see a

corresponding increase in their heart rate and stress response This lasts until time when they cease performing

the display

The unconscious fear of behaving dominantly keeps our body language withdrawn and

demure But there is a simple solution If you spend a few minutes per day practicing slow long

deep breaths from your diaphragm while looking up then an upward gaze will stop recruiting

the panicked breathing response It will instead begin to feel natural and even occur

involuntarily You should start by practicing alone then in public and transition toward using it

socially Practicing for just a few minutes a day can train you to stop looking down in a few

Chapter Optimal Quality of Life Training

weeks This technique can be used to make all forms of optimal body language feel comfortable

and arise spontaneously

After Exposure to Diaphragmatic Breathing Optimal

Body Language No Longer Increases Stress

Breathing

Volume

I

Time Time

Heart Rate