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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 |
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