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Guilford Press
Whatmore G B Kohli D R Dysponesis A neurophysiological factor in
functional disorders Systems Research and Behavioral Science
Longo D Fauci A Kasper D Hauser S Jameson J Loscalzo J Harrisons
principles of internal medicine th ed McGrawHill Professional
Ostchega Y Porter K S Hughes J Dillon C F Nwankwo T Resting pulse rate
reference data for children adolescents and adults United States National Health
Statistics Reports
Miller M A Association of inflammatory markers with cardiovascular risk and
sleepiness Journal of Clinical Sleep Medicine Suppl
Clark A L The increased ventilator response to exercise in chronic heart failure
Relation to pulmonary pathology Heart Fanfulla F Mortara A Maestri R
Pinna G D Bruschi C Cobelli F Rampulla C The development of hyperventilation
in patients with chronic heart failure and CheyneStrokes respiration A possible role of chronic
hypoxia Chest
McKeown P The oxygen advantage The simple scientifically proven breathing
technique that will revolutionize your health and fitness Harper Collins
Porges S W DoussardRoosevelt J A Maiti A K Vagal tone and the
physiological regulation of emotion Monographs of the Society for Research in Child
Development
Porges S W The polyvagal theory Phylogenetic substrates of a social nervous
system International Journal of Psychophysiology
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
Jonsson P Respiratory sinus arrhythmia as a function of state anxiety in healthy
individuals International Journal of Psychophysiology
Chapter Listen to Your Heart and Gut
Thayer J F Brosschot J F Psychosomatics and psychopathology Looking up
and down from the brain Psychoneuroendocrinology
Appelhans B M Luecken L J Heart rate variability as an index of regulated
emotional responding Review of General Psychology
van der Kolk B A Pelcovitz D Roth S Mandel R S McFarlane A Herman J L
Dissociation somatization and affect dysregulation The complexity of adaptation of
trauma American Journal of Psychiatry Suppl
Luskin F Reitz M Newell K Quinn T G Haskell W A controlled piolet study
of stress management training of elderly patients with congestive heart failure Preventive
Cardiology McCraty R Atkinson M Thomasino D Impact of a
workplace stress reduction program on blood pressure and emotional health in hypertensive
employees Journal of Alternative and Complementary Medicine
Zulfigar U Jurivich D A Gao W Singer D H Relation of high heart rate
variability to health and longevity American Journal of Cardiology
KristalBoneh E Raifel M Froom P Ribak J Heart rate variability in health
and disease Scandinavian Journal of Work Environment and Health
Brosschot J F Van Dijk E Thayer J F Daily worry is related to low heart rate
variability during waking and the subsequent nocturnal sleep period International Journal of
Psychophysiology
Sutarto A P Wahab M N Zin N M Resonant breathing biofeedback training
for stress reduction among manufacturing operators International Journal of Occupational
Safety and Ergononics
Elliott S Edmonson E The new science of breath Coherent breathing for
autonomic nervous system balance health and wellbeing Coherence Press
Steffen P R Austin T DeBarros A Brown T The impact of resonance
frequency breathing on measures of heart rate variability blood pressure and mood
Frontiers in Public Health
Adhana R Gupta R Dvivedii J Ahmad S The influence of yogic breathing
technique on essential hypertension indian Journal of Physiology and Pharmacology
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Serotonin Optimism and Cooperation
There is something at once sobering and absurd in the extent to which we are lifted by the attentions of others
and sunk by their disregard Alain de Botton
Competition Defeat and Brain Chemicals
For the last million years the dominance hierarchy has been the primary regulator of
primate life This requires monkeys and apes to spend a great deal of their mental energy
making estimates about how they stack up relative to each member of their group But how do
animals reliably make these sorting predictions As this chapter will explain it has much to do
with fluctuations in brain chemicals especially serotonin Animals that win fights or spats
increase their serotonin levels while losing animals lower those levels
In all of us serotonin contributes to feelings of wellbeing happiness relaxation and self
confidence It increases the expectation of social dominance and causes animals to stand up for
themselves When humans or primates take supplements that increase serotonin they have
reduced stress responses to external threats such as pictures of fearful and angry faces There is
reduced serotonin production in panic disorder generalized anxiety disorder and depression
In simple terms low serotonin causes the trivialities of life to terrorize us
In adult primates serotonin levels are more causally related to dominance than body size
or testosterone levels In fact dominant male monkeys have up to twice as much serotonin in
their blood as nondominant ones Similarly humans in leadership positions have higher
serotonin levels than their subordinates One study found that fraternity officers average
higher serotonin levels than other frat members The same pattern is seen in the military
where higherranking officers have more serotonin and in corporate America where higher
ranking employees have more and executives and CEOs have the most
When a dominant primate is overthrown usually after a fight its serotonin levels plunge
while the replacements surges During most exchanges between people there are few overt
hostilities Covert factors such as level of relaxation and verbal fluency determine each persons
relative status If you come across as tenser than the other person chances are you both
perceive this After the encounter your serotonin may lower while theirs rises Being snubbed
or getting negative feedback causes serotonin to drop as does becoming aggressive or angry
On the other hand successful social assertion results in the release of serotonin
Every primate in a troop knows its status relative to every other animal just as high school
students give remarkably consistent rankings for the popularity of their classmates In other
words our brains limbic system paints the world as one big popularity contest Whether you
think others perceive you as having high status is the decisive factor influencing your serotonin
level In other words if you believe others hold you in low regard your serotonin may stay low
Because our brains are wired to derive selfworth from others evaluations we need to push
back against our biology
Many social insect species are born into a caste either the aristocracy or the working class
However a mammal is constantly negotiating its status Do you want to be renegotiating your
rank every day for the rest of your life If not you will have to change your mindset You need
to develop a healthy sense of selfesteem that others cannot push around but also that doesnt
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body