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PROGRAM

PEACE

SelfCare Exercises to Reprogram

Your Mind and Body

JARED EDWARD RESER PuD

Did you know the most dominant apes and monkeys are usually the kindest

They share the most food groom others more often break up fights are slow to

anger and breathe in a relaxed manner Those on the bottom of the social hierarchy

are the opposite They are stingy combative irritable anxious depressed and they

breathe shallowly It is not easy for a submissive primate to become dominant

They have mindsets mannerisms and muscle tension that keep them from

escaping their subordinate social strategy and the chronic stress it produces

All of this generalizes to people If you want to be free of negative emotion you need

to rehabilitate physical trauma in your breath eyes face voice heart gut spine

and brain Program Peace will coach you to do precisely this by first retraining your

breathing pattern and then walking you through dozens of innovative and effective

selfcare exercises After creating new mindsets and mannerisms and learning to

reinvigorate muscles you never knew you had you will find yourself more confident

healthier kinder and reprogrammed for peace

PROGRAM

PEACE

SelfCare Exercises to Reprogram

Your Mind and Body

JARED EDWARD RESER PuD

ISBN Hardcover

ISBN Softcover

Program Peace Press

want the information in this book to be widely available to as many people as possible

That is why the book is not copyrighted All text and illustrations are registered under a

Creative Commons AttributionNonCommercialShareAlike International License It is based

on work on wwwprogrampeacecom and wwwobservedimpulsecom that was first published

in

Anyone may copy and distribute excerpts from this book create new works or otherwise reuse

it noncommercially provided they give credit and license creations under identical terms The

book is available for free as a website and a PDF at wwwprogrampeacecom

Jared Edward Reser PhD

COSO

Table Of Contents

PLePACE ooo ccc ecccceccccsssecceccsseeceeesscsaeececcssseeeecsseeeueessesaaecesesaeseeessneseeeessesaeeeeess

Program Peace Testimonials and Praise

Chapter

Chapter

Chapter

Chapter

Chapter

Chapter

Chapter

Chapter

Chapter

Optimal Quality of Life Training cccecceereeeeereeees

Persistent Adaptation to Chronic Stress cccseeees

Breathe Deeply Smoothly Slowly and on Long Intervals

Hold a Steady Upward Gaze with Wide Eyes

Recognizing Muscular Tension and Dormant Muscle

Release Tense Muscle with Compression and Massage

Thinking Peacefullly cccccscccssseccssecsseesssseesseeesssaeessaees

Reprogramming Facial Tension ccscccssscssseessteesseees

Compressing Facial Muscles for Composure and Wellbeing

Chapter Perfecting Your Smillecccccccccsscecsseeesseeeesseeesseeeenes

Chapter

Chapter

Chapter

Breathing Less Nasally and without Pharyngeal Tension

Release Vocal Tension ccecceceeeeeeeeeeeeeeeeeeeeeteeeeneeeae

Reprogram Your Posture for PoWEFC cccscceeseeeereees

Chapter Antirigidity Therapy Bring Dormant Muscle to Fatigue

Chapter

Combine Antirigidity with your Exercise Routine

Chapter Antirigidity Exercises for the Neck and Shoulders

Chapter Antirigidity Exercises for the Lower Back

Chapter Use Proper Posture and Antirigidity While Walking

Chapter

Chapter Healthy Eating Patterns cccccscccssseecssseesseeessees

Chapter

Chapter

Chapter

Stop Sexually Submissive Behavior ccccccecee

Chronic Stress the Amygdala and Cortisol

Listen to Your Heart and Gut cccccccccccceeeseseeeeeeeeseeee

Serotonin Optimism and Cooperation ccccee

Chapter Rise Above Status Conflict ccscccssceessseeesseeeseeeenee

Chapter

Happiness Is Playfulness Composed Kindness

Chapter Conclusions cccccccsccesssceessceesseeeeseneesseeeeseeeesseeessneeesnes

Preface

About Program Peace

Program Peace is a selfcare system that will guide you through more than activities and

exercises designed to help your body function optimally Organs throughout the human body

learn to function suboptimally due to daily stress strain and negative emotions Even a good

nights sleep doesnt completely reverse these effects and they accumulate over time Stress

especially when chronic dysregulates the nervous system and impairs the performance of the

muscular respiratory and cardiovascular systems The results of these changes are wide

ranging and harmful to our mental and physical health Using the corrective exercises offered

here will help you rehabilitate the damage freeing you from pain and allowing you to feel

comfortable in your own body This system was designed to help you experience more energy

increased selfconfidence improved posture and the ability to breathe freely

Your goal will be to unlearn the submissive and aggressive nonverbal behaviors that cause

us so much stress and to replace them with healthy ways of breathing moving and thinking

The text will explain how stress and physical trauma are rooted in defensive nonverbal behavior