monomer/program_peace · Datasets at Hugging Face

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The next activity will help you develop comfort while breathing outside of your normal tidal
range Focus on the uncomfortable sensations that arise Try to reinterpret them as
pleasurable try to associate the sensation of taking a full breath with satisfaction satiety and
fulfillment as if each full breath offers relief and rejuvenating sustenance
Breathing Exercise Breathe Outside Your Normal Range
Start by taking a full breath in Then without pausing resume breathing while remaining
near the top of your lung capacity In other words allow yourself short shallow
exhalations but keep taking full breaths in keeping your lungs full and your diaphragm
expanded Do this for ten breaths
Then do the opposite for another ten breaths Breathe all your air out then begin taking
very shallow inhalations alternating with full exhalations This will force your breathing
muscles to work outside of their normal tidal range expanding into the reserve volumes
and building a sense of comfort there
VV VW AVN
Figure A A graphical depiction of breathing above the normal tidal range for Breathing Exercise above B A
graph of breathing below the normal tidal range
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Length of Breath Paced Breathing
The typical adult breathing pattern is marked by shallow thoracic breathing at a rate of to
breaths per minute Many people with anxiety average from to which means each
inhalation and exhalation last only one and a half seconds A breathing therapy technique called
paced breathing will help you slow this down to a calmer and more grounded five to eight
breaths per minute
The goal of paced breathing is to extend your default habitual breathing rate Imagine that
you customarily breathe at a rate of twenty breaths per minute If you practice paced breathing
at a rate of five breaths per minute for several weeks the exercise will gradually decrease your
default rate from twenty down toward five The more you practice the closer your habitual
breathing rate will come to the target rate
ee DDADLA
Figure This graph displays a breathing rate of twenty breaths per minute during the first thirty seconds then
ten breaths per minute during the next thirty seconds then six breaths per minute then only two
The sympathetic nervous system fight or flight exhibits reduced activity when a person
takes fewer breaths per minute The correlation is direct and immediate Increasing the
number of breaths per minute causes sympathetic nervous system activity to spike whereas
decreasing this number causes it to plummet within one minute If you maintain a rate of five
breaths per minute heart rate and blood pressure drop nervous sweating declines and
subjective discomfort in response to threat declines significantly There is no easier faster
way to reduce sympathetic activation and the stress it causes believe that the most effective
intervention for life stress is paced breathing and that it should be used outside of the clinic
by everyoneon a daily basis
recommend using a breath metronome sometimes called a breathing pacemaker to aid
you in pacing your breath You can download one in the form of a mobile app for your phone or
tablet They generally cost between and S All Apple watch users are prompted by the
watch to use paced breathing daily They are guided for one minute to take four breaths
around sixsecond inhalations and eightsecond exhalations This is a step in the right
direction but to retrain your breathing it is necessary to spend several minutes per day
consciously engaged in paced breathing
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
developed a free app that you can use called Program Peace Paced Breathing It is
available for Android and Apples iOS The app gives both audible and visual cues to help you
time your breathing It displays a cylinder that fills and empties in time with your target
inhalation and exhalation rate Alternatively offer free downloadable audio MP files with
paced breathing cues on the Program Peace website As another option you can use the breath
metronome videos on the Program Peace YouTube channel My second favorite commercial
app is called Breathe Relax It was developed by the US Department of Defense for veterans
and individuals with posttraumatic stress disorder PTSD Please take a minute to procure a
breath metronome now
Recommended Breath Metronomes
Smartphone and tablet applications Program Peace Paced Breathing BreatheRelax
Breath Lesson Breath Pacer iBreathe Breathwrk Breathe Well Breath Counter
Pranayama BioBreathing Calming Breath Deep Breath Essence Tactical Breather
Audio MP tracks wwwprogrampeacecom
Videos The Program Peace channel on Youtube
It is very difficult to maintain paced breathing without using an external aid such as a breath
metronome In clinical studies of paced breathing most participants quickly return to baseline
in the absence of an external pacing signal You could use a clock or watch or you could count
the seconds in your head but this quickly gets tiresome and can be extremely difficult to
maintain as it relies on unwavering focus Unaided most of us are unlikely to stick with paced
breathing for more than a few seconds at a time By contrast using a breath metronome frees
up your mind to attend to other things You can do almost any activity with your breath
metronome playing in the background Having oneand familiarizing yourself with its use
is essential because the rest of this books exercises will require that you use paced breathing
z Pio
Poe
HOW TO USE THIS APP
PROGRAM
prooraw BREATHING RATE
ihe Breaths Por Minute
Intermediate hate fesse
shalt He so
min
breath
Easy Pace raiojsion Pi
Begisner Face wearer
Advances Pace enec IG
setow seen icra Sleep cou O
ox Breathina issisin I
x
Aste
Figure The Program Peace Paced Breathing app is free on both Apple and Android devices It contains a
breathing bar on the left side of the screen that rises on the inhalation and lowers on the exhalation
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
The next step is to find a reduced target breathing rate that will help you slow and
deepen your breath without overreaching Try the rates in the table below for thirty seconds
each until you find one that feels challenging but comfortable For many people the best
starting point is four seconds in and six seconds out for a total of six complete breaths per
minute This is an extremely healthy way to breathe want to encourage you to work up from
here toward an ultimate goal of five breaths per minute which is recommended by many
experts Its fine if you want to stay higher or go lower This standard of five breaths per
minute varies slightly depending on size and age For adults over six feet tall the ideal rate is

The next activity will help you develop comfort while breathing outside of your normal tidal

range Focus on the uncomfortable sensations that arise Try to reinterpret them as

pleasurable try to associate the sensation of taking a full breath with satisfaction satiety and

fulfillment as if each full breath offers relief and rejuvenating sustenance

Breathing Exercise Breathe Outside Your Normal Range

Start by taking a full breath in Then without pausing resume breathing while remaining

near the top of your lung capacity In other words allow yourself short shallow

exhalations but keep taking full breaths in keeping your lungs full and your diaphragm

expanded Do this for ten breaths

Then do the opposite for another ten breaths Breathe all your air out then begin taking

very shallow inhalations alternating with full exhalations This will force your breathing

muscles to work outside of their normal tidal range expanding into the reserve volumes

and building a sense of comfort there

VV VW AVN

Figure A A graphical depiction of breathing above the normal tidal range for Breathing Exercise above B A

graph of breathing below the normal tidal range

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Length of Breath Paced Breathing

The typical adult breathing pattern is marked by shallow thoracic breathing at a rate of to

breaths per minute Many people with anxiety average from to which means each

inhalation and exhalation last only one and a half seconds A breathing therapy technique called

paced breathing will help you slow this down to a calmer and more grounded five to eight

breaths per minute

The goal of paced breathing is to extend your default habitual breathing rate Imagine that

you customarily breathe at a rate of twenty breaths per minute If you practice paced breathing

at a rate of five breaths per minute for several weeks the exercise will gradually decrease your

default rate from twenty down toward five The more you practice the closer your habitual

breathing rate will come to the target rate

ee DDADLA

Figure This graph displays a breathing rate of twenty breaths per minute during the first thirty seconds then

ten breaths per minute during the next thirty seconds then six breaths per minute then only two

The sympathetic nervous system fight or flight exhibits reduced activity when a person

takes fewer breaths per minute The correlation is direct and immediate Increasing the

number of breaths per minute causes sympathetic nervous system activity to spike whereas

decreasing this number causes it to plummet within one minute If you maintain a rate of five

breaths per minute heart rate and blood pressure drop nervous sweating declines and

subjective discomfort in response to threat declines significantly There is no easier faster

way to reduce sympathetic activation and the stress it causes believe that the most effective

intervention for life stress is paced breathing and that it should be used outside of the clinic

by everyoneon a daily basis

recommend using a breath metronome sometimes called a breathing pacemaker to aid

you in pacing your breath You can download one in the form of a mobile app for your phone or

tablet They generally cost between and S All Apple watch users are prompted by the

watch to use paced breathing daily They are guided for one minute to take four breaths

around sixsecond inhalations and eightsecond exhalations This is a step in the right

direction but to retrain your breathing it is necessary to spend several minutes per day

consciously engaged in paced breathing

Chapter Breathe Deeply Smoothly Slowly and on Long Intervals

developed a free app that you can use called Program Peace Paced Breathing It is

available for Android and Apples iOS The app gives both audible and visual cues to help you

time your breathing It displays a cylinder that fills and empties in time with your target

inhalation and exhalation rate Alternatively offer free downloadable audio MP files with

paced breathing cues on the Program Peace website As another option you can use the breath

metronome videos on the Program Peace YouTube channel My second favorite commercial

app is called Breathe Relax It was developed by the US Department of Defense for veterans

and individuals with posttraumatic stress disorder PTSD Please take a minute to procure a

breath metronome now

Recommended Breath Metronomes

Smartphone and tablet applications Program Peace Paced Breathing BreatheRelax

Breath Lesson Breath Pacer iBreathe Breathwrk Breathe Well Breath Counter

Pranayama BioBreathing Calming Breath Deep Breath Essence Tactical Breather

Audio MP tracks wwwprogrampeacecom

Videos The Program Peace channel on Youtube

It is very difficult to maintain paced breathing without using an external aid such as a breath

metronome In clinical studies of paced breathing most participants quickly return to baseline

in the absence of an external pacing signal You could use a clock or watch or you could count

the seconds in your head but this quickly gets tiresome and can be extremely difficult to

maintain as it relies on unwavering focus Unaided most of us are unlikely to stick with paced

breathing for more than a few seconds at a time By contrast using a breath metronome frees

up your mind to attend to other things You can do almost any activity with your breath

metronome playing in the background Having oneand familiarizing yourself with its use

is essential because the rest of this books exercises will require that you use paced breathing

z Pio

Poe

HOW TO USE THIS APP

PROGRAM

prooraw BREATHING RATE

ihe Breaths Por Minute

Intermediate hate fesse

shalt He so

min

breath

Easy Pace raiojsion Pi

Begisner Face wearer

Advances Pace enec IG

setow seen icra Sleep cou O

ox Breathina issisin I

x

Aste

Figure The Program Peace Paced Breathing app is free on both Apple and Android devices It contains a

breathing bar on the left side of the screen that rises on the inhalation and lowers on the exhalation

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

The next step is to find a reduced target breathing rate that will help you slow and

deepen your breath without overreaching Try the rates in the table below for thirty seconds

each until you find one that feels challenging but comfortable For many people the best

starting point is four seconds in and six seconds out for a total of six complete breaths per

minute This is an extremely healthy way to breathe want to encourage you to work up from

here toward an ultimate goal of five breaths per minute which is recommended by many

experts Its fine if you want to stay higher or go lower This standard of five breaths per

minute varies slightly depending on size and age For adults over six feet tall the ideal rate is