monomer/program_peace · Datasets at Hugging Face

line stringlengths 1 117
practice Coherence Press
Olsson A The power of your breath The secret key to reshaping your looks your
body your health and your weight Anders Olsson
Gevirtz R N Schwartz M S The respiratory system in applied psychophysiology
In M S Schwartz F Andrasik Eds Biofeedback A practitioners guide rd ed pp
The Guilford Press
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
HazlettStevens H Craske M G Breathing retraining and diaphragmatic
breathing techniques In W T ODonohue J Fisher Eds General principles and empirically
supported techniques of cognitive behavior therapy pp John Wiley Sons
Hopper S Murray S L Ferrara L R Singleton J K Effectiveness of
diaphragmatic breathing on physiological and psychological stress in adults A quantitative
systematic review protocol JB Database of Systematic Reviews and implementation Reports
Gervitz Schwartz The respiratory system in applied psychophysiology
McGeary C A Swanholm E Gatchel R J Pain management The encyclopedia of
clinical psychology John Wiley Sons
Stromberg S E Russell M E Carlson C R Diaphragmatic breathing and its
effectiveness for the management of motion sickness Aerospace Medicine and Human
Performance
Borge C R Mengshoel A M Omenaas E Moum T Ekman Lein M P Mack U
Wahl A K Effects on guided deep breathing on breathlessness and the breathing
pattern in chronic obstructive pulmonary disease A doubleblind randomized control study
Patient Education and Counseling
Vranceanu A Gordon J R Gorman M J Safren S A Behavioral medicine
strategies in outpatient psychiatric settings In T Petersen S Sprich S Wilhelm Eds
The Massachusetts General Hospital handbook of cognitive behavioral therapy pp
Springer
van der Kolk B A Stone L West J Rhodes A Emerson D Suvak M Spinazzola
J Yoga as an adjunctive treatment for posttraumatic stress disorder A randomized
controlled trial Journal of Clinical Psychiatry e
Lichstein K L Clinical relaxation strategies WileyInterscience
Elliott S Edmonson E The new science of breath Coherent breathing for
autonomic nervous system balance health and wellbeing Coherence Press
Gervitz Schwartz The respiratory system in applied psychophysiology
Clark M E Hirschman R Effects of paced respiration on anxiety reduction ina
clinical population Biofeedback and Selfregulation
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Brown R P Berbarg P The healing power of the breath Simple techniques to
reduce stress and anxiety enhance concentration and balance your emotions Shambhala
Publications Gervitz Schwartz The respiratory system in applied psychophysiology
Bae D Matthews J J L Chen J J Mah L Increased exhalation to inhalation
ratio during breathing enhances highfrequency heart rate variability in healthy adults
Psychophysiology e
Remmers J E Gautier H Neural and mechanical mechanisms of feline purring
Respiration Physiology
Wallace A October Whispering to Rottweilers and to CEOs The New York
Times
Millan C Peltier M J Cesars way The natural everyday guide to
understanding correcting common dog problems Random House
Peper Tibbetts Effortless diaphragmatic breathing
McGlynn F Smitherman T Gothard K Comment on the status of systematic
desensitization Behavior Modification
Chapter Hold a Steady Upward Gaze with
Wide Eyes
The soul fortunately has an interpreteroften an unconscious but still a faithful interpreterin the eye
Charlotte Bront
Eyes are essential for animals to perceive their surrounding environment and were among the
first organs to evolve even predating the development of gills and lungs The vast majority of
animals have eyes Even some singlecelled organisms have eyespots or patches of light
receptive proteins However mammals are one of only a few classes of animals that use their
eyes to communicate
Mammals visually inspect other animals eyes for social cues often determining where the
other animal is looking what its mental state is and whether the other animal is returning its
gaze Humans more than any other animal use the eyes to communicate intention and
emotion How you look at others and how you use your eyes affects you on a deep
psychological level By modifying the involuntary patterns of your gazing behavior in the ways
described in this chapter you can foster your sense of wellbeing improve the quality of your
relationships and ensure your social interactions are positive and empowering
This chapter focuses on four ways that subordination unconsciously impoverishes our eyes
posture squinting raising the eyebrows looking down and avoiding eye contact
All four are relatively simple to change with the application of consistent effort As you read on
youll come to understand both how these behaviors can be harmful and why it is worth
investing your time and energy in changing them
Open the Eyes Wide and Refrain from Squinting
Many mammals appraise the intent of other animals by the wideness of their eyes
Widened eyes are intense and bold communicating fearlessness Squinted eyes are defensive
and associated with either attack or submissiveness For instance you may notice your dog or
cat squinting slightly and looking at the floor after brief eye contact They do this to
demonstrate unobtrusiveness Humans squint in social situations for much the same reason
it communicates propriety However when squinting happens too frequently the muscles
take on tension Chronic squinting like shallow breathing is another example of a suboptimal
display that has the potential to reduce our standard of living
Squinting is controlled by the orbicularis oculirings of muscle technically sphincters
that encircle the eyes and open and close the eyelids Of all the muscles on the surface of the
human body the orbicularis oculi display the most conspicuous evidence of cumulative strain
This is because the skin surrounding the eye is unusually thin and easily reveals discoloration
creasing inflammation and the accumulation of fluid These conditions are caused by chronic
squinting and lead to purple rings dark circles and bags under the eyes The muscle fibers of
your orbicularis oculi have become tonically contracted maintaining a squinting posture
throughout the day without you being aware The solution to this postural eye strain is to train
yourself to widen your eyes so that they squint less frequently and to a lesser degree
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
The activity below will ask you to position yourself in front of a mirror with your eyes as
wide as possible You will realize that it is not easy to keep them wide and that your lower
eyelids become tense as your thoughts drift to other topics Thats the force of habit reasserting
itself Your eyes are accustomed to squinting by default due to the actions of lower brain
centers You may even notice that they twitch involuntarily when you think negative thoughts
Squinting acts as an anchor in the face that recruits wincing
Once you have observed the habitual tension for yourself you are ready to start changing
it Your goal is to stop overusing the orbicularis oculi muscles and instead start relying on the

practice Coherence Press

Olsson A The power of your breath The secret key to reshaping your looks your

body your health and your weight Anders Olsson

Gevirtz R N Schwartz M S The respiratory system in applied psychophysiology

In M S Schwartz F Andrasik Eds Biofeedback A practitioners guide rd ed pp

The Guilford Press

Chapter Breathe Deeply Smoothly Slowly and on Long Intervals

HazlettStevens H Craske M G Breathing retraining and diaphragmatic

breathing techniques In W T ODonohue J Fisher Eds General principles and empirically

supported techniques of cognitive behavior therapy pp John Wiley Sons

Hopper S Murray S L Ferrara L R Singleton J K Effectiveness of

diaphragmatic breathing on physiological and psychological stress in adults A quantitative

systematic review protocol JB Database of Systematic Reviews and implementation Reports

Gervitz Schwartz The respiratory system in applied psychophysiology

McGeary C A Swanholm E Gatchel R J Pain management The encyclopedia of

clinical psychology John Wiley Sons

Stromberg S E Russell M E Carlson C R Diaphragmatic breathing and its

effectiveness for the management of motion sickness Aerospace Medicine and Human

Performance

Borge C R Mengshoel A M Omenaas E Moum T Ekman Lein M P Mack U

Wahl A K Effects on guided deep breathing on breathlessness and the breathing

pattern in chronic obstructive pulmonary disease A doubleblind randomized control study

Patient Education and Counseling

Vranceanu A Gordon J R Gorman M J Safren S A Behavioral medicine

strategies in outpatient psychiatric settings In T Petersen S Sprich S Wilhelm Eds

The Massachusetts General Hospital handbook of cognitive behavioral therapy pp

Springer

van der Kolk B A Stone L West J Rhodes A Emerson D Suvak M Spinazzola

J Yoga as an adjunctive treatment for posttraumatic stress disorder A randomized

controlled trial Journal of Clinical Psychiatry e

Lichstein K L Clinical relaxation strategies WileyInterscience

Elliott S Edmonson E The new science of breath Coherent breathing for

autonomic nervous system balance health and wellbeing Coherence Press

Gervitz Schwartz The respiratory system in applied psychophysiology

Clark M E Hirschman R Effects of paced respiration on anxiety reduction ina

clinical population Biofeedback and Selfregulation

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Brown R P Berbarg P The healing power of the breath Simple techniques to

reduce stress and anxiety enhance concentration and balance your emotions Shambhala

Publications Gervitz Schwartz The respiratory system in applied psychophysiology

Bae D Matthews J J L Chen J J Mah L Increased exhalation to inhalation

ratio during breathing enhances highfrequency heart rate variability in healthy adults

Psychophysiology e

Remmers J E Gautier H Neural and mechanical mechanisms of feline purring

Respiration Physiology

Wallace A October Whispering to Rottweilers and to CEOs The New York

Times

Millan C Peltier M J Cesars way The natural everyday guide to

understanding correcting common dog problems Random House

Peper Tibbetts Effortless diaphragmatic breathing

McGlynn F Smitherman T Gothard K Comment on the status of systematic

desensitization Behavior Modification

Chapter Hold a Steady Upward Gaze with

Wide Eyes

The soul fortunately has an interpreteroften an unconscious but still a faithful interpreterin the eye

Charlotte Bront

Eyes are essential for animals to perceive their surrounding environment and were among the

first organs to evolve even predating the development of gills and lungs The vast majority of

animals have eyes Even some singlecelled organisms have eyespots or patches of light

receptive proteins However mammals are one of only a few classes of animals that use their

eyes to communicate

Mammals visually inspect other animals eyes for social cues often determining where the

other animal is looking what its mental state is and whether the other animal is returning its

gaze Humans more than any other animal use the eyes to communicate intention and

emotion How you look at others and how you use your eyes affects you on a deep

psychological level By modifying the involuntary patterns of your gazing behavior in the ways

described in this chapter you can foster your sense of wellbeing improve the quality of your

relationships and ensure your social interactions are positive and empowering

This chapter focuses on four ways that subordination unconsciously impoverishes our eyes

posture squinting raising the eyebrows looking down and avoiding eye contact

All four are relatively simple to change with the application of consistent effort As you read on

youll come to understand both how these behaviors can be harmful and why it is worth

investing your time and energy in changing them

Open the Eyes Wide and Refrain from Squinting

Many mammals appraise the intent of other animals by the wideness of their eyes

Widened eyes are intense and bold communicating fearlessness Squinted eyes are defensive

and associated with either attack or submissiveness For instance you may notice your dog or

cat squinting slightly and looking at the floor after brief eye contact They do this to

demonstrate unobtrusiveness Humans squint in social situations for much the same reason

it communicates propriety However when squinting happens too frequently the muscles

take on tension Chronic squinting like shallow breathing is another example of a suboptimal

display that has the potential to reduce our standard of living

Squinting is controlled by the orbicularis oculirings of muscle technically sphincters

that encircle the eyes and open and close the eyelids Of all the muscles on the surface of the

human body the orbicularis oculi display the most conspicuous evidence of cumulative strain

This is because the skin surrounding the eye is unusually thin and easily reveals discoloration

creasing inflammation and the accumulation of fluid These conditions are caused by chronic

squinting and lead to purple rings dark circles and bags under the eyes The muscle fibers of

your orbicularis oculi have become tonically contracted maintaining a squinting posture

throughout the day without you being aware The solution to this postural eye strain is to train

yourself to widen your eyes so that they squint less frequently and to a lesser degree

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

The activity below will ask you to position yourself in front of a mirror with your eyes as

wide as possible You will realize that it is not easy to keep them wide and that your lower

eyelids become tense as your thoughts drift to other topics Thats the force of habit reasserting

itself Your eyes are accustomed to squinting by default due to the actions of lower brain

centers You may even notice that they twitch involuntarily when you think negative thoughts

Squinting acts as an anchor in the face that recruits wincing

Once you have observed the habitual tension for yourself you are ready to start changing

it Your goal is to stop overusing the orbicularis oculi muscles and instead start relying on the