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that you can perform while watching television |
Eye Exercise Watching TV Upside Down |
Lie on the floor on your back with your head near the TV and your feet away from it Watch |
a movie or television program upside down so that you are looking straight up at the screen |
Your eyebrows should be visible but out of focus just below the bottom of the TVs border |
Do not allow your brow to raise Keep your eyes wide and your face relaxed Try to maintain |
constant eye contact with the characters on the television Place your breath metronome |
next to the TV so that it can guide you in paced diaphragmatic breathing Remain this way for |
the duration of a TV show or movie |
Afterward look in a mirror You should notice that your eyes look fuller happier and calmer |
Watching inverted video is also a challenge for your brains visual systems and may build |
cognitive and perceptual skills |
Some of these exercises may seem strange forced and almost comical Remember |
though that when you perform them you are coactivating behavioral subroutines not |
ordinarily coactivated together because of social constraints By pairing these with |
diaphragmatic breathing you reeducate your nervous system to treat them as safe making |
that combination of subroutines possible The more you do it the more probable it is to arise |
spontaneously in the future and eventually become a fixed part of your personality You will |
rarely have the opportunity to make prolonged eye contact looking up with wide eyes |
breathing diaphragmatically in the course of everyday life To build optimal behaviors into our |
repertoire we must create artificially ideal worlds in which to practice |
The next chapter widens our focus Behaviors like squinting looking down and glancing |
away all have muscular components to them Chapter discusses repetitive muscular strain in |
detail and considers the panoply of negative effects on us This will set the context for the rest |
of the book which will guide you to overcome it |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Bullet Points |
e Squinting eyebrow raising looking down and gaze aversion are forms of trauma that |
fracture our composure but can easily be rehabilitated |
e Widening your eyes relaxing your brow looking up and practicing a fixed gaze have |
many benefits and will literally change your perspective on life |
e Squinting is defensive and intended to protect the eyeballs On a fundamental level it is |
a sign of defensiveness or submission Deliberately widening the eyes can end excessive |
squinting and is especially easy to do when breathing long deep breaths |
e Raised eyebrows are analogous to the action of moving the ears backward in other |
mammals This action is performed by an animal being chased so that it can hear its |
attacker behind it It is submissive and so should not be strained for long periods |
e Eyebrows lowered is analogous to ears forward which is the posture for an animal |
chasing another This should not be strained either However becoming comfortable |
lowering your eyebrows into a full frown will increase your nonverbal dominance The |
same goes for glaring and the sideeye |
e Looking down is submissive and doing it habitually weakens the muscles that allow us to |
look up Looking upward above the horizon more often strengthens your ocular muscles |
and conditions your nervous system to stop casting your gaze toward the floor |
e Social trauma has caused us to become afraid of fixing our gaze on anything especially |
anothers eyes |
e Making prolonged eye contact with yourself in a mirror or simply gazing calmly at points |
in space will train your unconscious visual control systems to be comfortable |
maintaining a fixed gaze |
e After making eye contact look at or near the eye line rather than below it |
e Looking at characters on the TV straight in their eyes will strengthen your ability to look |
real people in the eyes |
e Speaking to someone on the telephone while making sustained wideeyed eye contact |
with yourself in a mirror will strengthen your facetoface rapport with others |
e Spending time in complete darkness while engaging in paced breathing will help you |
make your visual systems default activity less chaotic and frightening Using sound |
reducing earmuffs can do the same for your default auditory activity |
e Watching TV upside down can reinforce looking up and eyewidening |
Chapter Hold a Steady Upward Gaze with Wide Eyes |
Chapter Endnotes |
Pease B Pease A The definitive book of body language Bantam Books |
Lutz T Crying The natural and cultural history of tears Norton |
Hasson O Emotional tears as biological signals Evolutionary Psychology |
Even C Schrder C M Friedman S Rouillon F Efficacy of light therapy in |
nonseasonal depression A systematic review Journal of Affective Disorders |
Keating C F Human dominance signals The primate in us In S L Ellyson J F |
Dovidio Eds Power dominance and nonverbal behavior pp SpringerVerlag |
Keating C F Keating E G Visual scan patterns of rhesus monkeys viewing |
faces Perception |
Keating Human dominance signals |
ChevalierSkolnikoff S Facial expression of emotion in nonhuman primates |
In P Ekman Ed Darwin and facial expression A century of research in review pp |
Malor Books |
Trichas S Schyns B The face of leadership Perceiving leaders from facial |
expression The Leadership Quarterly |
Carney D R Hall J A A LeBeau L S Beliefs about the nonverbal expression of |
social power Journal of Nonverbal Behavior |
Tubbs S Human communication Principles and contexts th ed McGrawHill |
Hermann H R Dominance and aggression in humans and other animals The great |
game of life Academic Press |
Sapolsky R M The influence of social hierarchy on primate health Science |
Gomez J C Ostensive behavior in great apes The role of eye contact In A E |
Russon K A Bard S T Parker Eds Reaching into thought The minds of the great apes |
pp Cambridge University Press |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Cruz W Differences in nonverbal communication styles between cultures |
The LatinoAnglo perspective Leadership and Management in Engineering |
Sadri H A Flammia M Intercultural communication A new approach to |
international relations and global challenges Continuum International Publishing Group |
Knapp M L Hall J Nonverbal communication in human interaction th ed |
Cengage Learning |
Knapp Hall Nonverbal communication in human interaction |
Hogan K Stubbs R Cant get through barriers to communication |
Pelican Publishing Company |
Farroni T Csibra G Simion F Johnson MH Eye contact detection in humans |
from birth Proceedings of the National Academy of Sciences |
Lohaus A Keller H Voelker S Relationships between eye contact maternal |
sensitivity and infant crying International Journal of Behavioral Development |
Van Edwards V Captivate The science of succeeding with people |
Penguin Random House |
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