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LaFrance M Hect M A Option or obligation to smile The effects of power and |
gender on facial expression In P Phillipot R S Feldman E J Coars Eds The social context |
of nonverbal behavior pp Cambridge University Press |
Messinger D S Fogel A Dickson K All smiles are positive but some smiles are |
more positive than others Developmental Psychology |
Petersen R M Dubuc C Higham J P Facial displays of dominance in |
nonhuman primates In Senior C Ed The facial displays of leaders pp |
Palgrave Macmillan |
Senior C The facial displays of leadership A systematic review of the literature |
In C Senior Ed The facial displays of leaders pp Palgrave MacMillan |
Campbell R Benson P J Wallace S B Doesbergh S Coleman M More |
about brows How poses that change brow position affect perceptions of gender Perception |
Abel E Kruger M Smile intensity in photographs predicts longevity |
Psychological Science |
FreitasMagalhdes A Castro E Facial expression The effect of the smile in the |
treatment of depression Empirical study with Portuguese subjects In A FreitasMagalhades |
Ed Emotional expression The brain and the face pp University Fernando |
Pessoa Press |
Hatfield E Cacioppo J T Rapson R L C Primitive emotional contagion |
In M S Clark Ed Emotional and social behavior pp Sage Publications |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Breathe Less Nasally and without |
Pharyngeal Tension |
The yogis life is not measured by the number of his days but by the number of his breaths |
BKS lyengar |
In Chapter we established the first four tenets of diaphragmatic breathing extend the |
breath over longer intervals breathe deeper to increase the tidal range breathe at a |
steady smooth rate and breathe assertively regardless of social pressure We also talked |
about how if you are doing these things properly your inhalations should be recruiting your |
diaphragm thereby pushing your belly out In Chapter we added the passive exhalation |
pointing out that you can let your breathing muscles go limp on the outbreath to provide them |
with a microbreak |
Hopefully by now you have practiced these using a breath metronome and have learned |
what paced diaphragmatic breathing feels like and how to sustain it You should feel |
comfortable breathing for several minutes at a rate of around fivesecond inhalations and |
sevensecond exhalations Perhaps you have advanced closer to eight and This chapter will |
return to the topic of breathing offering further background and more breathing techniques to |
complement what you have already learned |
Stop Hyperventilating |
remember being pulled around by the pressures and concerns of life Everything felt rapid |
loud and urgent and would breathe fast and hard in an attempt to keep up with it all Then |
when things slowed down and found myself in a quiet room with others my overbreathing |
stuck out like a sore thumb They could hear me heaving taking two or three breaths for every |
breath they took found it embarrassing but because my body had adapted to |
hyperventilating there was little could do about it in the moment |
Today many selfhelp breathing gurus tell their followers they are not inhaling enough air |
and consequently are not getting enough oxygen The people giving this advice are mostly |
confused It is overbreathing that is unhealthy and it is the rapid cycles of heavy inhaling and |
exhaling that we want to stop This excessive breathing is called hyperventilation and results |
in abnormally high oxygen levels and low levels of carbon dioxide This is why medical |
personnel give people who are hyperventilating a paper bag to breathe into it depletes them |
of oxygen Rebreathing exhaled carbon dioxide trapped in the paper bag helps them reduce |
overoxygenation and quell their panic Inordinate oxygen intake can be just as bad as |
insufficient oxygen intake Like overeating overbreathing amounts to too much of a |
good thing |
During stress thoracic breathing is accentuated to meet the anticipated increases in |
oxygen demands If the anticipated event never arrives there is no increase in physical activity |
and the extra oxygen is never used This is why hyperventilation leads to problems |
During hyperventilation oxygen levels become so high that paradoxically many body tissues |
are deprived of oxygen This is especially true in the brain leading to reduced neural and |
mental function |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
A common criterion for hyperventilation is liters of air per minute and many people |
breathe normally in this range Conventional medicine deems five to six liters of air per minute |
at around milliliters of air per breath normal This would be about as much air in three |
empty twoliter soft drink bottles It is likely that you like most people inhale significantly more |
than this |
was a chronic hyperventilator and was well acquainted with the symptoms dizziness |
poor concentration muscle tension cramps irregular and rapid heartbeat tachycardia heart |
pounding palpitations and gastrointestinal upset It is also strongly associated with nasal |
congestion tightening of the airways fatigue tremor shakiness tight muscles stiffness |
muscle pain weakness constriction of blood vessels asthma rhinitis and snoring Because |
overbreathing is hard work it leads to exhaustion chest tightness and pain around the ribs |
Hyperventilation also leads to feelings of breathlessness choking and smothering |
Hyperventilation is thought to be a significant factor in medical conditions caused or |
aggravated by mental stress psychosomatic diseases These include headaches backaches |
nausea dry mouth sweaty palms insomnia ulcers and many others This may be partly |
accounted for by the fact that hyperventilation increases the concentration of stress hormones |
in the blood In one study a few minutes of hyperventilation increased adrenaline levels in |
subjects by percent The diaphragmatic breathing retraining regimen outlined in this |
chapter will reduce the amount you hyperventilate and potentially provide you with relief from |
symptoms you didnt even realize you had |
LSASALSASASASAS ASAI AS |
IWAWAN |
Figure A The first sine wave depicts shallow rapid breathing characteristic of anxiety B The second wave |
depicts calmer deeper breathing at longer intervals C The third depicts a form of breathing that involves the |
movement of a much smaller total volume of air Breathing less than usual in this way as an exercise can reduce |
the tendency to hyperventilate Again the xaxis represents time and the yaxis represents the volume of air in |
the lungs |
The benefits of breathing less have been appreciated for a long time In the s Russian |
physiologist Konstantin Buteyko developed a now popular breathing program to counteract |
hyperventilation He observed that the closer his patients were to death the faster and |
shallower was their breathing Today his program is called the Buteyko method and is used for |
asthma anxiety and to increase pulmonary function in athletes Reviews of the medical |
Chapter Breathe Less Nasally and without Pharyngeal Tension |
literature have come to different conclusions about the strength of the evidence supporting the |
Buteyko method but it has a large number of steadfast adherents and think in principle it is |
credible and compelling |
The Buteyko method uses breath holding resistance breathing and breath restriction |
exercises to counteract overbreathing The practice focuses on reducing breathing movements |
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