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approaches Oxford University Press
Hoffman K M Trawalter S Assumptions about life hardship and pain
perception Group Processes Intergroup Relations
Lin K N Barela A J Chang M Dicus E Garrett S Levine M Oray S McClure
W O Prenatal stress generates adult rats with behavioral and neuroanatomical
similarities to human schizophrenics Society for Neuroscience Abstracts
Schneider M Roughton E Koehler A Lubach G Growth and development
following prenatal stress exposure in primates An examination of ontogenetic vulnerability
Child Development
Talge N M Neal C Glover V Early Stress Translational Research and Prevention
Science Network Fetal and Neonatal Experience on Child and Adolescent Mental Health
Antenatal maternal stress and longterm effects on child neurodevelopment how and
why Journal of child psychology and psychiatry and allied disciplines
Sapolsky R M Why stress is bad for your brain Science
Sapolsky Why stress is bad for your brain
Miller T A Control of circulation in insects General Pharmacology
Chapter Persistent Adaptation to Chronic Stress
McEwen B S Stellar E Stress and the individual Mechanisms leading to
disease Archives of Internal Medicine
Nelson R J An Introduction to Behavioral Endocrinology rd ed Sinauer
Associates Sapolsky R M The influence of social hierarchy on primate health Science
Hermann H R Dominance and aggression in humans and other animals The great
game of life Academic Press
Laufer P No animals were harmed The controversial line between entertainment
and abuse Lyons Press
Alcock J Animal behavior An evolutionary approach ed Sinauer
Bjorkqvist K Social defeat as a stressor in humans Physiology and Behavior
Huhman K L Social conflict models Can they inform us about human
psychopathology Hormones and Behavior
Allen N B Badcock P B The social risk hypothesis of depressed mood
Evolutionary psychosocial and neurobiological perspectives Psychological Bulletin
Sapolsky Why stress is bad for your brain
Adler N E Boyce T Chesney M A Cohen S Folkman S Kahn R L Syme S L
Socioeconomic status and health The challenge of the gradient The American
Psychologist Kaplan G A Keil J E Socioeconomic factors and
cardiovascular disease A review of the literature Circulation
Pincus T Callahan L F Burkhauser R V Most chronic diseases are reported
more frequently by individuals with fewer than years of formal education in the age
United States population Journal of Chronic Diseases
Seeman T E Health promoting effects of friends and family on health outcomes in
older adults American Journal of Health Promotion
Stanford C The new chimpanzee A twentyfirstcentury portrait of our closest kin
Harvard University Press
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Wrangham R W Peterson D Demonic males Apes and the origins of human
violence Houghton Mifflin
Chen Y F Huang X Y Chien C H Cheng J F The effectiveness of
diaphragmatic breathing relaxation training for reducing anxiety Perspectives in Psychiatric
Care
Janet K S Gowri P M Effectiveness of deep breathing exercise on blood
pressure among patients with hypertension nternational Journal of Pharma and Bio Sciences
B
Chapter Breathe Deeply Smoothly Slowly
and on Long Intervals
Regulate the breathing and thereby control the mind BKS lyengar
What is breathing Breathing is the exchange of gasses used by land animals to provide their
bodies cells with the oxygen They need that oxygen to burn food into energy Oxygen allows
cells to break down sugars derived from food and provide us with energy to move and think
Breathing takes many forms For example crickets simply circulate air through open tubes
while fish use gills to collect oxygen from water
In animals with lungs breathing is called ventilation During the ventilatory process air is
pulled into the lungs where gas exchange takes place Oxygen diffuses from the air into the
blood during inhalation and carbon dioxide diffuses from the blood into the air during
exhalation When the environment requires that an animal move more than usual its breathing
rate increases so that more oxygen can be delivered to its busy cells
Ilustration A Circulatory system of a cricket B Gills of a salmon
Mammals have muscles in the chest that act to inflate and deflate the lungs The most
important of these is a specialized muscle located beneath the lungs called the respiratory
diaphragm Other land vertebrates including amphibians reptiles and the late dinosaurs
exhibit a similar structure although theirs is simpler and sits above the lungs rather than below
The mammalian diaphragm changes its behavior depending on the immediate circumstances
focusing on efficiency in safe environments but producing paranoid overexertion in threatening
ones This chapter will describe how stress causes the diaphragm to produce quick shallow
strokes and how deliberately practicing longer fuller breaths can reinstate its proper function
Distressed Breathing vs Diaphragmatic Breathing
Breathing shallowly at short intervals is known as distressed breathing It is also known as
defensive breathing nondiaphragmatic breathing or thoracic breathing The behavior is
strongly associated with stress and anxiety disorders and tends to cause nervousness and
discomfort Distressed breathing is characterized by rapid uneven breaths punctuated by
gasps sighs and breath holding It can easily become habitual leading to serious longterm
dysfunction
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Distressed breathing has a reciprocal relationship with the brains stress and threat
response systems We breathe more defensively when we are afraid and we become more
afraid when we breathe defensively Distressed breathing is also used as a signal of submission
This is why improving your breathing will not only help you control negative thinking but also
help you become more dominant Indeed you will find that true diaphragmatic breathing is
incompatible with anxiety social and otherwise
People who breathe shallowly are usually unaware of the condition and do it unknowingly
throughout the day Most of us breathe by default with bated breath We wait for everything
in our lives with abated breathing as if a judge were about to announce our prison sentence
We do this even when circumstances are normal and unthreatening Everyone understands
more or less instinctively that inhibited irregular breathing is a source of tension and stress
This is clear from the popularity of idioms like waiting to exhale sigh of relief couldnt
catch my breath breath of fresh air give me some breathing room and short of breath
Breathing patterns are contagious and often modeled Children learn how to breathe from
their parents For this reason children often take on the anxiety level of their parents We
perceive others breathing patterns from their movements speech patterns sounds of
inhalation and exhalation and facial tension We all alter our breathing to accommodate or
match that of the people around us saw this clearly when my distressed breathing would