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backs to become completely dormant to the point where they are immobilized and can
hardly be contracted at all If they happen to contract fully as during a fall or when
lifting something heavy it would be painful and would result in injury
e We brace our breathing muscles including the diaphragm when we are nervous This
can push them into partial contraction To unbrace the diaphragm allow your
exhalations to become passive This involves doing no work during the exhalation and
letting the breathing muscles go limp The exhalation provides a brief opportunity for all
the breathing muscles to relax and receive a microbreak
e Pain signals sent to our brain from tense muscles overwhelm our emotional lives
They cause the painbody to flare up heightening aggression ego and competition
for status
e Muscular tension is a fundamental medical and biological problem Due to its relation to
stress it is responsible for a wide range of downstream pathologies and health issues
e Several studies have shown that relaxing the muscles of the body reduces anxiety
e Distressed breathing results in muscle tension and increased bracing Chronic distressed
breathing results in copious dormant muscle
e Diaphragmatic breathing reduces excessive muscular tone allowing muscles the
microbreaks they need to regenerate This makes it so that the repetitive strains of
everyday life strengthen our muscles rather than weaken them
e Your body has learned to be tense but you can teach it to let go of the tension
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Unbracing which can be accomplished by allowing muscles to go limp is an acquired
skill that can rehabilitate your entire body when combined with diaphragmatic
breathing
Corpse pose involves lying on the back and focusing on fullbody relaxation
Progressive relaxation involves systematically scanning over the entire body tensing
muscles then completely releasing them
The most dominant primates are the least affected by bracing and brace the least during
confrontation and opposition So unbrace
Chapter Recognize Muscular Tension Dormancy
Chapter Endnotes
Reser J Does rheumatoid arthritis represent an adaptive thrifty condition
Medical Hypotheses
Whatmore G B Kohli D R Dysponesis A neurophysiological factor in
functional disorders Systems Research and Behavioral Science
Rajiv D Harjyot S Good sleep bad sleep The role of daytime naps in healthy
adults Current Opinion in Internal Medicine
Androniki N Siesta in healthy adults and coronary mortality in the general
population Archives of Internal Medicine
Alvarez D J Rockwell P G Trigger points Diagnosis and management
American Family Physician
Alvarez Rockwell Trigger points
OSullivan S Physical rehabilitation FA Davis Company
Davies C The trigger point therapy workbook Your selftreatment guide for pain
relief New Harbinger
Shah J P Danoff J V Desai M J Parikh S Nakamura L Y Phillips T M Gerber
L H Biochemicals associated with pain and inflammation are elevated in sites near to
and remote from active myofascial trigger points Archives of Physical Medicine and
Rehabilitation
Reser J Does rheumatoid arthritis represent an adaptive thrifty condition
Medical Hypotheses
Wall P D Melzack R The challenge of pain Penguin Books
Bruehl S Burns J W Chung O Y Chont M Painrelated effects of trait anger
expression neural substrates and the role of endogenous opioid mechanisms Neuroscience
Biobehavioral Reviews
Eisenberger N Lieberman M D Why rejection hurts A common neural alarm
system for physical and social pain Trends in Cognitive Science
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Pluess M Conrad A Wilhelm F H Muscle tension in generalized anxiety
disorder A critical review of the literature Journal of Anxiety Disorders
Tolle E A new Earth Awakening to your lifes purpose Penguin Books
Azrin N H Rubin H B Hutchinson R R Biting attack by rats in response to
aversive shack Journal of the Experimental Analysis of Behavior
Aras A Ro O Workload when using a mouse as an input device international
Journal of HumanComputer Interaction Buckles PW Devereux J J
The nature of workrelated neck and upper limb musculoskeletal disorders Applied
Ergonomics Veiersted K Sustained muscle tension as a risk factor for
trapezius myalgia In R Nielsen K Jorgenson Eds Advances in industrial ergonomics and
safety Taylor Francis
Gevirtz R The muscle spindle trigger point model of chronic pain Biofeedback
Travell J Simons R Myofascial pain syndrome The trigger point manual
Williams Wilkins
Mehrabian A Verbal and nonverbal interactions of strangers in a waiting room
Journal of Experimental Research in Personality Reynolds V Reynolds F
Chimpanzees in the Budongo Forest In DeVore Ed Primate behavior Field studies of
monkeys and apes pp New York Holt Rinehart and Winston
Fioravanti A Cantarini L Guidelli G M Galeazzi M Mechanisms of action of
spa therapies in rheumatic diseases What scientific evidence is there Rheumatology
International
Shumay D Peper E Healthy computing A comprehensive group training
approach using biofeedback In G Salvendy M J Smith R J Koubek Eds Design of
computing systems Cognitive considerations pp Elsevier Stein C Schafer M
Machelska H Attacking pain at its source New perspectives on opioids
Nature Medicine
Ditto B Eclache M Goldman N Shortterm autonomic and cardiovascular
effects of mindfulness body scan meditation Annals of Behavioral Medicine
Chapter Release Tense Muscle with Massage
The mind which before massage is in a perturbed restless vacillating and even despondent state becomes calm
quiet peaceful and subdued after massage In fact the wearied and worried mind has been converted into a mind
restful placid and refreshed Thomas Stretch Dowse
The Power of Massage to Alleviate Tension Insanity
The benefits of massage are most apparent in cases in which muscular tension is so extreme
that it becomes debilitating Let us start with an especially vivid example from my own life It
involves a close friend who suffered psychotic episodes during which he became highly
delusional His breakdowns were so severe that he had to be hospitalized on three separate
occasions He had previously been diagnosed with schizophrenia as well as bipolar disorder
conditions that were precipitated by harmful life circumstances His mother had recently died
of cancer his father had been murdered years before he faced frequent bullying from
hardened streetwise men he had gone through a harsh breakup been homeless for months
and drank large amounts of caffeine every day