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Mobile Diaphragm
Happiness
PSYCHOLOGICAL
Assertive Calm Selfassured
Positive Thinking Worldview
Sociable Leadership Playfulness
Positive Human Interactions
Sharing Helping Mending
Contentedness Optimism
Confidence Positive Affect
BEHAVIORAL
Muscular Sustainable
Diaphragmatic Breathing Resting Microbreaking Optimal Length
Deep Long Smooth Relaxation Optimal Posture Loading Optimal Blood Flow
Dominant Displays
Muscle Regeneration
Limber Open Inviting
THE DIAPHRAGMATIC
MUSCULAR
Elongation of Trigger Points
Optimal Alignment
Muscle Growth
Even Use Hypertrophy
Physical Pleasure
BREATHING CYCLE
Emotional
A
Pleasure
PHYSIOLOGICAL
Parasympathetic Upregulation
Deaging Chakra Healing
Homeostasis Anabolism
Beneficial Developmental Plasticity
Endorphins Oxytocin Serotonin
Optimal Heart Rate High HRV
PFC and Hippocampus Growth
Figure Diaphragmatic breathing creates a virtuous cycle
A Genes Eye View
The scientific evidence suggests that we are here on Earth because a complex molecule got
stuck in a rut of selfreplication Our situation as survival machines for DNA can be given a
negative or positive valence Our pain and the pain we inflict on each other can make this
situation a curse It is too often a frenzied freeforall where as Tennyson said nature is red in
tooth and claw But if we are actively engaged in improving the quality of our life and other
sentient beings lives then we transform the condition from a curse to a blessing believe
making this transformation gives life meaning Your every action display and word may have
reverberating repercussions on reality that will continue to echo in the physical universe
forever Instead of contributing to pain through abusive communication contribute to peace
and love
The nerves that course trauma through our bodies are the reigns by which our selfish
genes control us From our genes perspective happiness and confidence are risky and might
get us killed They are only to be expressed in utopian environments Our cells operate on the
assumption that aggression and submission keep us on the straight and narrow that living
without them is problematic applicable only when our environment is sending us reliable cues
that it is unrealistically hospitable We must overcome the genetically hardwired negativity bias
and fear of relaxation To do this we can use diaphragmatic breathing to trick our organs and
Chapter Conclusions
cells into thinking that our world is an unparalleled paradise This will give you the elbow room
you need to coddle your inner pet encourage your inner child and admire your inner
caveperson If we can do this we all no matter our age or the extent of our trauma have the
developmental plasticity to become genuinely happy
Turn Off the Behavioral Inhibition System
Jeffrey Alan Gray proposed the biopsychological theory of personality in and it remains
a widely accepted model The theory hypothesized two systems a the behavioral inhibition
system which stops us from doing things out of fear and b the behavioral activation system
which causes us to do things out of positive motivation for reward He proposed that these two
systems are constantly interacting and that people vary in the extent to which these systems
influence their behavior
People who have an overactive behavioral inhibition system spend their life repressing
their impulses and restraining their desires They are sensitive to punishment and perceive it as
highly aversive A predisposition toward behavioral inhibition starts in infancy Toddlers who
are behaviorally inhibited have higher heart rates higher stress hormone levels tighter vocal
cords and highly reactive amygdalae would assume that they are also predisposed to
distressed breathing
The behavioral inhibition system has been proposed to be the causal basis of anxiety and
depression It is what keeps us from dancing laughing and improvising and pulls us to retreat
into our shells The behavioral activation system is the opposite It promotes approach
behavior cheerfulness spontaneity and sociability As you might have guessed the exercises
in this book aim to activate the behavioral activation system The following table offers
further detail
Behavioral Inhibition System Behavioral Activation System
Emotion Fear of pain Excitement for pleasure
Motivation Avoid punishments Approach rewards
Arousal Sympathetic Neutral Parasympathetic
Personality Introverted Reserved Extraverted Outgoing
Personality Disorder Anxious Depressed Impulsive Exploitative
Hierarchical Station Submissive Dominant
Affect Negative Positive
Outlook Cynical Hopeful
Table Comparing the Behavioral Inhibition and Activation Systems
You will find that the consequences of these two systems reach into every facet of your life
For instance as shot a basketball in my twenties would retract from the ball in a cringing
motion This was the behavioral inhibition system in action Today my hand follows through and
remains briefly in the air at full arm extension Disinhibiting your followthrough is integral to
your ability to score Be an exhibitionist and treat everything like a game you are playing to win
We need to be accepting of the fact that we will continue to suffer social failures We will
displease some and not be liked by others But if we let our fear of these things lead to
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
inhibition social defeat will be inevitable Never choose to withdraw when confronted by a
stressor Always approach When you find yourself upset dont pull away Push back playfully
You deserve to be loved and respected while being your true unfiltered self