monomer/program_peace · Datasets at Hugging Face

line stringlengths 1 117
pula pa on pO
Time Time
Stress
Response
ptt ype ed ta ag
Time Time
Figure These graphs depict data from a person who has used the Program Peace method of exposing a
dominant display to diaphragmatic breathing Despite using dominant body language from time to time
their breathing remains slow and deep and there is no discernable change in their heart rate or stress response
Because they have calmed their bodys unconscious reaction to the display it no longer provokes fear guilt
or stress
The exercises in this book will first ask you to pair assertive behavioral subroutines that
you would ordinarily find unnerving with paced breathing After isolating and treating them
individually you will be asked to combine several of them together so that you can become
comfortable using many assertive nonverbal behaviors at once For instance we will learn to
breathe deeply with a calm face upward eyes straight neck and relaxed vocal posture You will
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
also work on dissociating optimal postures from the submissive ones that often accompany
them For example we will isolate widening your eyes from raising your eyebrows and isolate
smiling from squinting and sneering
Your brains current records of how to hold your body correspond with remarkably high
precision to where you think you fit in the hierarchy of your social group Most people who
want to be more assertive try to manipulate the environment by competing conniving or using
power plays to change other peoples perceptions of them in hopes that they will be allowed to
gradually assume a more dominant role Unfortunately this is a stressful process that tends to
compound their problems Instead Program Peace will show you how to transform yourself
from the inside out
The Program Peace method relies on established principles from the science of
neuroplasticity Neuroplasticity is the brains ability to restructure neuronal connections in
response to new experiences and demands This process underlies all learning training and
rehabilitation It is always available so you can start at any age and practice whenever you
want Another great aspect of neuroplasticity is that it makes things automatic With time
neuroplastic changes consolidate and stabilize making what you have learned second nature
The exercises in this book leverage neuroplasticity to optimize your composure by exposing
your brain circuits for acting like a boss to the brain circuits for feeling safe Coactivating the
neurons in these circuits will allow you to override your autopilot and make the habits of an
alpha your default
Ilustration A A neuron B Cross section of the brain C Coactive brain regions
Even behaviors that express positive emotions have been routinely coactivated with
distressed breathing over your lifetime Smiling is the quickest way to recruit shallow breathing
in most people We will use long deep breathing in Chapter to detraumatize your smile and
in Chapter to detraumatize your laugh This book will provide you with a diaphragmatic
makeover restructuring dozens of behaviors and postures dissociating them from the fightor
flight response and decoupling them from distressed breathing By now you may be curious to
find out what diaphragmatic breathing feels like so lets get acquainted with it using the
activity below
Chapter Optimal Quality of Life Training
Activity A Diaphragmatic Breath
In part one of this activity you will exhale and in part two you will inhale For each part
focus on taking exceptionally long and deep breaths to fully engage the diaphragm Try to
make each last eight to seconds
Diaphragmatic exhalation Inhale completely before starting your exhalation
Purse your lips and blow on your fingertip for as long as you comfortably can
While you slowly breathe out pay attention to the sound of your breath and the
sensation produced by the air hitting your fingertip ensuring that both are steady
and constant Deep long breaths with a constant flow rate are the keys to
activating the diaphragm Blow out until you have no more air left You should
notice that during the last few seconds it is challenging to keep the stream
steady This is the aspect of the muscle most in need of retraining
Diaphragmatic inhalation Do the same for an inhalation Take a couple of normal
breaths and then exhale completely before starting Purse your lips and place
your finger on them This will make your breath audible Then inhale until you
cannot inhale anymore Breathe in slowly and steadily ensuring that the sound
you make is constant and unflinching
If you were able to make these breaths last longer than eight seconds and make your
breath smoother than usual then you experienced what engaging your diaphragm feels
like After you perform both activities a couple of times each consider what it would take
to make every breath a diaphragmatic breath
Next is the first Program Peace exercise which pairs a long diaphragmatic exhalation with
vocalization to strengthen both your voice and diaphragm Being able to talk for an extended
period before needing to inhale is a very dominant trait To do it you need a strong diaphragm
that can push all the way through its full range of motion squeezing most of the air out of the
lungs On the other hand it is very common that submissive people with tense diaphragms
have to gasp after every few words they speak Partially because they are used to being
interrupted their diaphragm is not capable of unwavering prolonged contractions Once you
extend the amount of time you can speak on a single breath even by a couple of seconds you
will feel and appear much more confident
Introductory Exercise Prolonged Vocalization
You are going to vocalize for as long as you can times in a row Before each
vocalization take a full inhalation During each following exhalation vocalize in a deep
but relaxed register It can be loud or soft Choose a low note and a vowel sound such as
ah uh or om and maintain it as long as possible Continue vocalizing until you
cannot breathe out any longer You should be able to do this for at least five seconds
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
but shoot for eight or even up to if you can You might pull out the stopwatch on your
phone and time yourself Do this times in a row
This exercise is challenging for the diaphragm and the voice and can be somewhat
uncomfortable because you are forcing the diaphragm to work in an unfamiliar and
atrophied zone Normally your voice is confined to a shallow range in which the
diaphragm falters neurotically in response to emotional fluctuations threatening stimuli
and interruptions Keeping your voice steady will teach your diaphragm to contract
more steadily
If you perform this exercise five times over the course of a week it will cease to be
uncomfortable You will get used to it quickly and find that you can do it for several
minutes at a time Because it ensures diaphragmatic motion it should make you feel
very relaxed after just a few minutes The longer you do it the more relaxed you will feel
It is a great exercise to use if you are feeling anxious You can also do it around others
by humming quietly with your mouth closed Within a few weeks your voice will be
noticeably more impressive and commanding This is a skill that leaders and lecturers
develop the ability to use the diaphragm to put sustained continuous pressure on the

pula pa on pO

Time Time

Stress

Response

ptt ype ed ta ag

Time Time

Figure These graphs depict data from a person who has used the Program Peace method of exposing a

dominant display to diaphragmatic breathing Despite using dominant body language from time to time

their breathing remains slow and deep and there is no discernable change in their heart rate or stress response

Because they have calmed their bodys unconscious reaction to the display it no longer provokes fear guilt

or stress

The exercises in this book will first ask you to pair assertive behavioral subroutines that

you would ordinarily find unnerving with paced breathing After isolating and treating them

individually you will be asked to combine several of them together so that you can become

comfortable using many assertive nonverbal behaviors at once For instance we will learn to

breathe deeply with a calm face upward eyes straight neck and relaxed vocal posture You will

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

also work on dissociating optimal postures from the submissive ones that often accompany

them For example we will isolate widening your eyes from raising your eyebrows and isolate

smiling from squinting and sneering

Your brains current records of how to hold your body correspond with remarkably high

precision to where you think you fit in the hierarchy of your social group Most people who

want to be more assertive try to manipulate the environment by competing conniving or using

power plays to change other peoples perceptions of them in hopes that they will be allowed to

gradually assume a more dominant role Unfortunately this is a stressful process that tends to

compound their problems Instead Program Peace will show you how to transform yourself

from the inside out

The Program Peace method relies on established principles from the science of

neuroplasticity Neuroplasticity is the brains ability to restructure neuronal connections in

response to new experiences and demands This process underlies all learning training and

rehabilitation It is always available so you can start at any age and practice whenever you

want Another great aspect of neuroplasticity is that it makes things automatic With time

neuroplastic changes consolidate and stabilize making what you have learned second nature

The exercises in this book leverage neuroplasticity to optimize your composure by exposing

your brain circuits for acting like a boss to the brain circuits for feeling safe Coactivating the

neurons in these circuits will allow you to override your autopilot and make the habits of an

alpha your default

Ilustration A A neuron B Cross section of the brain C Coactive brain regions

Even behaviors that express positive emotions have been routinely coactivated with

distressed breathing over your lifetime Smiling is the quickest way to recruit shallow breathing

in most people We will use long deep breathing in Chapter to detraumatize your smile and

in Chapter to detraumatize your laugh This book will provide you with a diaphragmatic

makeover restructuring dozens of behaviors and postures dissociating them from the fightor

flight response and decoupling them from distressed breathing By now you may be curious to

find out what diaphragmatic breathing feels like so lets get acquainted with it using the

activity below

Chapter Optimal Quality of Life Training

Activity A Diaphragmatic Breath

In part one of this activity you will exhale and in part two you will inhale For each part

focus on taking exceptionally long and deep breaths to fully engage the diaphragm Try to

make each last eight to seconds

Diaphragmatic exhalation Inhale completely before starting your exhalation

Purse your lips and blow on your fingertip for as long as you comfortably can

While you slowly breathe out pay attention to the sound of your breath and the

sensation produced by the air hitting your fingertip ensuring that both are steady

and constant Deep long breaths with a constant flow rate are the keys to

activating the diaphragm Blow out until you have no more air left You should

notice that during the last few seconds it is challenging to keep the stream

steady This is the aspect of the muscle most in need of retraining

Diaphragmatic inhalation Do the same for an inhalation Take a couple of normal

breaths and then exhale completely before starting Purse your lips and place

your finger on them This will make your breath audible Then inhale until you

cannot inhale anymore Breathe in slowly and steadily ensuring that the sound

you make is constant and unflinching

If you were able to make these breaths last longer than eight seconds and make your

breath smoother than usual then you experienced what engaging your diaphragm feels

like After you perform both activities a couple of times each consider what it would take

to make every breath a diaphragmatic breath

Next is the first Program Peace exercise which pairs a long diaphragmatic exhalation with

vocalization to strengthen both your voice and diaphragm Being able to talk for an extended

period before needing to inhale is a very dominant trait To do it you need a strong diaphragm

that can push all the way through its full range of motion squeezing most of the air out of the

lungs On the other hand it is very common that submissive people with tense diaphragms

have to gasp after every few words they speak Partially because they are used to being

interrupted their diaphragm is not capable of unwavering prolonged contractions Once you

extend the amount of time you can speak on a single breath even by a couple of seconds you

will feel and appear much more confident

Introductory Exercise Prolonged Vocalization

You are going to vocalize for as long as you can times in a row Before each

vocalization take a full inhalation During each following exhalation vocalize in a deep

but relaxed register It can be loud or soft Choose a low note and a vowel sound such as

ah uh or om and maintain it as long as possible Continue vocalizing until you

cannot breathe out any longer You should be able to do this for at least five seconds

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

but shoot for eight or even up to if you can You might pull out the stopwatch on your

phone and time yourself Do this times in a row

This exercise is challenging for the diaphragm and the voice and can be somewhat

uncomfortable because you are forcing the diaphragm to work in an unfamiliar and

atrophied zone Normally your voice is confined to a shallow range in which the

diaphragm falters neurotically in response to emotional fluctuations threatening stimuli

and interruptions Keeping your voice steady will teach your diaphragm to contract

more steadily

If you perform this exercise five times over the course of a week it will cease to be

uncomfortable You will get used to it quickly and find that you can do it for several

minutes at a time Because it ensures diaphragmatic motion it should make you feel

very relaxed after just a few minutes The longer you do it the more relaxed you will feel

It is a great exercise to use if you are feeling anxious You can also do it around others

by humming quietly with your mouth closed Within a few weeks your voice will be

noticeably more impressive and commanding This is a skill that leaders and lecturers

develop the ability to use the diaphragm to put sustained continuous pressure on the