monomer/program_peace · Datasets at Hugging Face

line stringlengths 1 117
of antianxiety or antidepressant drugs you have been prescribed Others will ask which
cosmetic procedures you have undergone
Now that breathe diaphragmatically and send very few subordination displays the core of
my personhood has changed used to take dangerous risks that bordered on having a death
wish never do that today am less impulsive less compulsive and less codependent The
imp of the perverse no longer haunts me and no longer play the part of a scapegoat jester
martyr or victim am no longer consumed with melancholy and selfpity am no longer a
defeatist or misanthrope These were recurring themes in my life since childhood Now they
are distant memories
All my favorite fictional works involve going on an epic adventure encountering bad guys
converting them into allies and then recruiting them to the team The antagonists in this story
are really good guys waiting to be reformed The thoracic breathing muscles the sneering
muscles the muscles involved in headaches and those that make us sick to our stomach are all
potential allies Once converted your chakralike modules will become trusted comrades
You will find yourself using them to transform other people into comrades as well
Breath Mastery
Breathing slowly and deeply with the diaphragm is difficult at first because your respiratory
musculature and the nerves that control it have developed their own default pace You must
overcome this default It is a bit like standing chestdeep in the ocean trying to keep your
balance amid turbulent unpredictable waves As you reprogram your breathing accept the
occasional unexpected breaker Embrace the uneven gushes the chaotic swells and the
startling surges knowing that with time you will control the tides Permanently This final
exercise will engage your diaphragm using antilaxity to help accomplish just that
Concluding Exercise Slow Inhale from a Deep Squat
Rest in a deep squat where your butt is nearly touching your ankles Lean your torso forward
and downward so that your chest is touching your knees You might place your knees in your
armpits This position will push your diaphragm up against the internal organs of your
abdomen making it much more difficult to inhale fully Take prolonged inhalations that
each last between and seconds Feel free to rest and catch your breath between these
inhalations You might use a stopwatch or your paced breathing app to ensure that these
breaths are long This can be made more challenging if done after a meal
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
As you are inhaling and your diaphragm descends it will be exposed to a much heavier load
than usual It may feel shaky or tremble Use the antilaxity protocol from Chapter to
engage the diaphragm firmly as it expands Doing this slowly and smoothly using the belly
breath technique from Chapter will build strength and stability in the diaphragm and
enhance your control of it
COQ
Illustration Inhaling slowly from a deep squat can challenge and strengthen the diaphragm
Whether squatting lying sitting or standing taking a deep diaphragmatic inhalation for
more than seconds is a long trek across a barren desert After the first five seconds
you realize that youre not going to make it to the other side unless you let go of excess
baggage The baggage consists of those burdensome bracing patterns you are incapable of
setting down until you are engrossed in respiration Try it now Take a second inhalation
Halfway through you will feel strain throughout your body begin to drop away When
breathing at long intervals you dont have the craze and furor to haul this luggage around with
you Every time you cross this desert by taking a prolonged inhalation you further program
your chakralike modules to let go of their unnecessary burdens
Allow me a final analogy You may be familiar with the Greek mythological figure of
Sisyphus a man condemned to rolling a boulder up a hill As soon as he gets the boulder to the
top it rolls back down and he must start overfor all eternity It is a sad story and is
considered a tragedy Now imagine that Sisyphus didnt let the boulder roll down the hill
Imagine that he unnecessarily lowered it down using his hands step by step at great effort
If this were the case then the poor guy would never have a chance to rest Right
One must imagine Sisyphus happy Albert Camus
Relating this back to the body merely being an animal is hard work We must labor
every day just to provide our bodies with what they require When stress causes our muscles to
remain tense even when they should be resting this work becomes Sisyphean The same goes
for breathing The inhale takes work Your exhale is your diaphragms only chance to relax so if
you keep it braced during those few seconds of outflow you are completely depriving it of rest
In Exercise you practiced allowing your diaphragm to go completely limp during the
exhalation thus giving it the brief respite it needs to stop contracting so that it can regenerate
Chapter Conclusions
properly Whenever you notice that your muscles are not passive during rest imagine letting go
of Sisyphus boulder and letting it roll down the hill on its own
aly
SBS
Ja
Illustration Concluding analogies
This book has laid out eight tenets of peaceful breathing think of them as an eightfold
path to optimal respiration Here they are
The Eight Tenets of Peaceful Breathing
Breathe deeply high volume Breathe more fully breathing most of the way in and out
in a way that pushes the belly forward during each inhalation
Breathe longer low frequency Breathe at longer intervals in which each inhalation and
exhalation lasts for more time
Breathe smoothly continuous flow Breathe at a steady slow constant rate
Breathe assertively confident Do not let social concerns or stressors conflict with the
other rules
Exhale passively Allow your breathing muscles to go limp during each exhalation
Breathe nasally Breathe through the nose with nostrils flared
Oceans Breath Relax the back of your throat and breathe as if you are fogging up
a glass
Breathe with purity of heart Knowing that you have only the best intentions and that
you exemplify the combination of nonsubmissive and nondominating will infuse your
breathing with peace
used to imagine how mindbogglingly complex it would be to use brain surgery to reduce
someones propensity for negative thinking For instance you cannot just cut out the amygdala
because this produces all kinds of unwanted side effects Instead it would involve complex
submicroscopic manipulations of billions of neurons and trillions of synapses Where would you
start Diaphragmatic breathing retraining does precisely this but requires no neuroscientific
knowledge no futuristic technology and no invasive techniques By placing you in a state of
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
calm from which you can reconceptualize your life paced breathing will make precise
peaceproducing alterations to your cerebral cortex amygdala hypothalamus brainstem
heart diaphragm gut adrenal glands and other organ systems all over the body The figure
below depicts the curative effects as a virtuous cycle to be contrasted with Figure
RESPIRATORY
Assertive Loose
Nasal Passive Exhale

of antianxiety or antidepressant drugs you have been prescribed Others will ask which

cosmetic procedures you have undergone

Now that breathe diaphragmatically and send very few subordination displays the core of

my personhood has changed used to take dangerous risks that bordered on having a death

wish never do that today am less impulsive less compulsive and less codependent The

imp of the perverse no longer haunts me and no longer play the part of a scapegoat jester

martyr or victim am no longer consumed with melancholy and selfpity am no longer a

defeatist or misanthrope These were recurring themes in my life since childhood Now they

are distant memories

All my favorite fictional works involve going on an epic adventure encountering bad guys

converting them into allies and then recruiting them to the team The antagonists in this story

are really good guys waiting to be reformed The thoracic breathing muscles the sneering

muscles the muscles involved in headaches and those that make us sick to our stomach are all

potential allies Once converted your chakralike modules will become trusted comrades

You will find yourself using them to transform other people into comrades as well

Breath Mastery

Breathing slowly and deeply with the diaphragm is difficult at first because your respiratory

musculature and the nerves that control it have developed their own default pace You must

overcome this default It is a bit like standing chestdeep in the ocean trying to keep your

balance amid turbulent unpredictable waves As you reprogram your breathing accept the

occasional unexpected breaker Embrace the uneven gushes the chaotic swells and the

startling surges knowing that with time you will control the tides Permanently This final

exercise will engage your diaphragm using antilaxity to help accomplish just that

Concluding Exercise Slow Inhale from a Deep Squat

Rest in a deep squat where your butt is nearly touching your ankles Lean your torso forward

and downward so that your chest is touching your knees You might place your knees in your

armpits This position will push your diaphragm up against the internal organs of your

abdomen making it much more difficult to inhale fully Take prolonged inhalations that

each last between and seconds Feel free to rest and catch your breath between these

inhalations You might use a stopwatch or your paced breathing app to ensure that these

breaths are long This can be made more challenging if done after a meal

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

As you are inhaling and your diaphragm descends it will be exposed to a much heavier load

than usual It may feel shaky or tremble Use the antilaxity protocol from Chapter to

engage the diaphragm firmly as it expands Doing this slowly and smoothly using the belly

breath technique from Chapter will build strength and stability in the diaphragm and

enhance your control of it

COQ

Illustration Inhaling slowly from a deep squat can challenge and strengthen the diaphragm

Whether squatting lying sitting or standing taking a deep diaphragmatic inhalation for

more than seconds is a long trek across a barren desert After the first five seconds

you realize that youre not going to make it to the other side unless you let go of excess

baggage The baggage consists of those burdensome bracing patterns you are incapable of

setting down until you are engrossed in respiration Try it now Take a second inhalation

Halfway through you will feel strain throughout your body begin to drop away When

breathing at long intervals you dont have the craze and furor to haul this luggage around with

you Every time you cross this desert by taking a prolonged inhalation you further program

your chakralike modules to let go of their unnecessary burdens

Allow me a final analogy You may be familiar with the Greek mythological figure of

Sisyphus a man condemned to rolling a boulder up a hill As soon as he gets the boulder to the

top it rolls back down and he must start overfor all eternity It is a sad story and is

considered a tragedy Now imagine that Sisyphus didnt let the boulder roll down the hill

Imagine that he unnecessarily lowered it down using his hands step by step at great effort

If this were the case then the poor guy would never have a chance to rest Right

One must imagine Sisyphus happy Albert Camus

Relating this back to the body merely being an animal is hard work We must labor

every day just to provide our bodies with what they require When stress causes our muscles to

remain tense even when they should be resting this work becomes Sisyphean The same goes

for breathing The inhale takes work Your exhale is your diaphragms only chance to relax so if

you keep it braced during those few seconds of outflow you are completely depriving it of rest

In Exercise you practiced allowing your diaphragm to go completely limp during the

exhalation thus giving it the brief respite it needs to stop contracting so that it can regenerate

Chapter Conclusions

properly Whenever you notice that your muscles are not passive during rest imagine letting go

of Sisyphus boulder and letting it roll down the hill on its own

aly

SBS

Ja

Illustration Concluding analogies

This book has laid out eight tenets of peaceful breathing think of them as an eightfold

path to optimal respiration Here they are

The Eight Tenets of Peaceful Breathing

Breathe deeply high volume Breathe more fully breathing most of the way in and out

in a way that pushes the belly forward during each inhalation

Breathe longer low frequency Breathe at longer intervals in which each inhalation and

exhalation lasts for more time

Breathe smoothly continuous flow Breathe at a steady slow constant rate

Breathe assertively confident Do not let social concerns or stressors conflict with the

other rules

Exhale passively Allow your breathing muscles to go limp during each exhalation

Breathe nasally Breathe through the nose with nostrils flared

Oceans Breath Relax the back of your throat and breathe as if you are fogging up

a glass

Breathe with purity of heart Knowing that you have only the best intentions and that

you exemplify the combination of nonsubmissive and nondominating will infuse your

breathing with peace

used to imagine how mindbogglingly complex it would be to use brain surgery to reduce

someones propensity for negative thinking For instance you cannot just cut out the amygdala

because this produces all kinds of unwanted side effects Instead it would involve complex

submicroscopic manipulations of billions of neurons and trillions of synapses Where would you

start Diaphragmatic breathing retraining does precisely this but requires no neuroscientific

knowledge no futuristic technology and no invasive techniques By placing you in a state of

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

calm from which you can reconceptualize your life paced breathing will make precise

peaceproducing alterations to your cerebral cortex amygdala hypothalamus brainstem

heart diaphragm gut adrenal glands and other organ systems all over the body The figure

below depicts the curative effects as a virtuous cycle to be contrasted with Figure

RESPIRATORY

Assertive Loose

Nasal Passive Exhale