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that we share with other mammals and lay out the Program Peace method of overcoming
them Throughout the book combine modern science with my personal experiences to
explain key concepts related to optimal wellbeing Each chapter addresses a different bodily
system and explains why you should use the exercises how they can help you and what you
can expect your progress to look and feel like
A little more background on the book started developing it along with its philosophy on
life morality and healing in early childhood have been working weekly on the present text for
more than years Much of the material in it has been available on my blog for more than ten
years have been training clients to perform the exercises for more than five have read
hundreds of related books and hundreds of scientific journal articles to inform and refine the
content The intended audience is everyone including people without a hint of anxiety or
depression However it is also for physicians psychiatrists psychologists social workers
life coaches personal trainers and other health and wellness professionals looking for safe
effective and free ways to bring about growth and progress in their clients
The Importance of Diaphragmatic Breathing
The Program Peace methodology is applied to organ systems all over the body but begins with
the breath After introducing the method in Chapters and Chapter will teach you how to
breathe in a way that activates the resting and healing division of your nervous system The key
is to breathe with maximal activation of the diaphragm Mammals in a calm and peaceful state
breathe diaphragmatically When they are exposed to adversity they instead breathe without
the diaphragm relying on the breathing muscles in their upper torsos Known as distressed
breathing this is the bodys way of preparing itself for a threatening and hostile environment
Distressed breathing is an integral part of how animals survive in the wild but too much of it
promotes chronic hyperventilation An animal that experiences ongoing mental or emotional
trauma will eventually turn distressed breathing into a deepseated habit Due to how this
affects its brain the animal ends up in constant fear for its life
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Our nervous system will always prioritize shortterm survival over longterm wellbeing as
long as it assumes our environment is dangerous This strategy holds even though it is
completely unnecessary in the modern world where we are rarely in immediate physical
danger Most stcentury humans are stuck in a state of distress because nondiaphragmatic
breathing has been ingrained in their nervous system It convinces their bodies that death may
be imminent dramatically increases muscle tension and results in constant fatigue Non
diaphragmatic breathing may be the primary reason why so many people endure persistent
pain age rapidly experience unceasing negative emotions and can never fully catch
their breath
Like most adult mammals you and have learned to stifle and strain our diaphragm
Cumulatively the nonpeaceful moments in our lives have programmed us to breathe
shallowly Program Peace is designed to teach you how to reverse this by recruiting the
diaphragm with every breath This is the process of transitioning from short shallow breaths to
long deep breaths As your diaphragm strengthens from consistent use its range of motion
increases and your neurological control over it improves allowing you to breathe more deeply
and easily without even trying It will take months but the results are worth it Adopting
diaphragmatic breathing is one of the most significant changes you can make in your life
because your body interprets it as indisputable proof that your environment is friendly
and safe
Shortcomings of This Book
created the reprogramming exercises in this book to heal my anxiety As developed them
thought they were original After researching the details came to find that variations on
some of them already existed in different clinical spiritual and selfimprovement circles It is
difficult to look for precedent in selfhelp literature because it is not organized as well as
academic literature This book focuses on methods rather than recounting a history of past
contributors apologize in advance if have not given proper credit to similar work However
am quite confident that most of the exercises in these chapters cannot be found anywhere else
Some readers may find the technical terms in this book to be overwhelming have tried
my best to make sentences with jargon accessible so that you can get the gist even if you dont
know the word wanted to keep the science in the text for the scienceminded and other
interested parties but please dont get frustrated by it If you encounter some unfamiliar
terminology just power through it and try to enjoy the read There are only a few unfamiliar
words that you will need to memorize because they pop up over and over These include
parasympathetic nervous system developmental plasticity and partial muscular
contraction
The book is very long Skim through it if you have to You can get an overview by reading
the bullet points at the end of each chapter Please take your time reading and dont feel
pressured to finish it or to read it linearly Chapters and may be the most valuable to
people trying to change their breathing By all means dogear the pages highlight text you like
and write your notes in the margins This will increase its usefulness to you and allow you to
more easily reference the passages or exercises you found helpful The book can seem
repetitive at times intentionally structured it this way to get the therapeutic and bigpicture
Preface
messages across from different angles also often use imperative sentences but am not
trying to be bossyjust a helpful coach
These pages contain over illustrations created most of them by tracing photographs
that took Each of the illustrations on the cover of the book corresponds to an analogy in the
text hoped that it would be fun for the reader to uncover the hidden meanings and have a
way to reference some of the major principles of Program Peace at a glance
Much of This Book Is Theoretical
must be clear that much of what is written in this book is speculative have strong convictions
about it coming from scientific knowledge and personal experience However as with much
else in alternative health there is no authority to confirm these hypotheses The writing
alternates between offering personal anecdotes and theories and reporting on clinical findings
and research literature To help readers discern between speculation and fact try to make it
clear which statements are supported by scientific evidence They are often accompanied by a
bibliographical citation of which there are over Many of the uncited claims are my
opinions think of them as unproven but heavily informed by scientific knowledge and based
on a new synthesis of diverse fields
It would be difficult to reach a quick and firm conclusion about the efficacy of the
techniques outlined here Empirically validating clinical methods in psychology often takes
decades It can take just as long in medicine The Program Peace activities and exercises have
not been subjected to controlled largescale experimental studies You cant just assign
randomly selected people to the treatment conditions like you would with drugs and placebos
To benefit from the exercises takes time dedication and discipline that only comes from having
a deep understanding of why and how the exercises are beneficial in the long run Of course
thats exactly what this book attempts to provide
have spent the last ten years stringently testing the exercises In this time have used
myself as a guinea pig to evaluate and hone the techniques Since doing this have trained
dozens of clients in the Program Peace method Working with individuals listening to their
feedback and seeing their bodies and minds transform have given me conviction that the
exercises here can help you hope that as you read about them and perform them yourself
you can see clearly how and why they lead to improvement Even if you never perform any of

that we share with other mammals and lay out the Program Peace method of overcoming

them Throughout the book combine modern science with my personal experiences to

explain key concepts related to optimal wellbeing Each chapter addresses a different bodily

system and explains why you should use the exercises how they can help you and what you

can expect your progress to look and feel like

A little more background on the book started developing it along with its philosophy on

life morality and healing in early childhood have been working weekly on the present text for

more than years Much of the material in it has been available on my blog for more than ten

years have been training clients to perform the exercises for more than five have read

hundreds of related books and hundreds of scientific journal articles to inform and refine the

content The intended audience is everyone including people without a hint of anxiety or

depression However it is also for physicians psychiatrists psychologists social workers

life coaches personal trainers and other health and wellness professionals looking for safe

effective and free ways to bring about growth and progress in their clients

The Importance of Diaphragmatic Breathing

The Program Peace methodology is applied to organ systems all over the body but begins with

the breath After introducing the method in Chapters and Chapter will teach you how to

breathe in a way that activates the resting and healing division of your nervous system The key

is to breathe with maximal activation of the diaphragm Mammals in a calm and peaceful state

breathe diaphragmatically When they are exposed to adversity they instead breathe without

the diaphragm relying on the breathing muscles in their upper torsos Known as distressed

breathing this is the bodys way of preparing itself for a threatening and hostile environment

Distressed breathing is an integral part of how animals survive in the wild but too much of it

promotes chronic hyperventilation An animal that experiences ongoing mental or emotional

trauma will eventually turn distressed breathing into a deepseated habit Due to how this

affects its brain the animal ends up in constant fear for its life

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Our nervous system will always prioritize shortterm survival over longterm wellbeing as

long as it assumes our environment is dangerous This strategy holds even though it is

completely unnecessary in the modern world where we are rarely in immediate physical

danger Most stcentury humans are stuck in a state of distress because nondiaphragmatic

breathing has been ingrained in their nervous system It convinces their bodies that death may

be imminent dramatically increases muscle tension and results in constant fatigue Non

diaphragmatic breathing may be the primary reason why so many people endure persistent

pain age rapidly experience unceasing negative emotions and can never fully catch

their breath

Like most adult mammals you and have learned to stifle and strain our diaphragm

Cumulatively the nonpeaceful moments in our lives have programmed us to breathe

shallowly Program Peace is designed to teach you how to reverse this by recruiting the

diaphragm with every breath This is the process of transitioning from short shallow breaths to

long deep breaths As your diaphragm strengthens from consistent use its range of motion

increases and your neurological control over it improves allowing you to breathe more deeply

and easily without even trying It will take months but the results are worth it Adopting

diaphragmatic breathing is one of the most significant changes you can make in your life

because your body interprets it as indisputable proof that your environment is friendly

and safe

Shortcomings of This Book

created the reprogramming exercises in this book to heal my anxiety As developed them

thought they were original After researching the details came to find that variations on

some of them already existed in different clinical spiritual and selfimprovement circles It is

difficult to look for precedent in selfhelp literature because it is not organized as well as

academic literature This book focuses on methods rather than recounting a history of past

contributors apologize in advance if have not given proper credit to similar work However

am quite confident that most of the exercises in these chapters cannot be found anywhere else

Some readers may find the technical terms in this book to be overwhelming have tried

my best to make sentences with jargon accessible so that you can get the gist even if you dont

know the word wanted to keep the science in the text for the scienceminded and other

interested parties but please dont get frustrated by it If you encounter some unfamiliar

terminology just power through it and try to enjoy the read There are only a few unfamiliar

words that you will need to memorize because they pop up over and over These include

parasympathetic nervous system developmental plasticity and partial muscular

contraction

The book is very long Skim through it if you have to You can get an overview by reading

the bullet points at the end of each chapter Please take your time reading and dont feel

pressured to finish it or to read it linearly Chapters and may be the most valuable to

people trying to change their breathing By all means dogear the pages highlight text you like

and write your notes in the margins This will increase its usefulness to you and allow you to

more easily reference the passages or exercises you found helpful The book can seem

repetitive at times intentionally structured it this way to get the therapeutic and bigpicture

Preface

messages across from different angles also often use imperative sentences but am not

trying to be bossyjust a helpful coach

These pages contain over illustrations created most of them by tracing photographs

that took Each of the illustrations on the cover of the book corresponds to an analogy in the

text hoped that it would be fun for the reader to uncover the hidden meanings and have a

way to reference some of the major principles of Program Peace at a glance

Much of This Book Is Theoretical

must be clear that much of what is written in this book is speculative have strong convictions

about it coming from scientific knowledge and personal experience However as with much

else in alternative health there is no authority to confirm these hypotheses The writing

alternates between offering personal anecdotes and theories and reporting on clinical findings

and research literature To help readers discern between speculation and fact try to make it

clear which statements are supported by scientific evidence They are often accompanied by a

bibliographical citation of which there are over Many of the uncited claims are my

opinions think of them as unproven but heavily informed by scientific knowledge and based

on a new synthesis of diverse fields

It would be difficult to reach a quick and firm conclusion about the efficacy of the

techniques outlined here Empirically validating clinical methods in psychology often takes

decades It can take just as long in medicine The Program Peace activities and exercises have

not been subjected to controlled largescale experimental studies You cant just assign

randomly selected people to the treatment conditions like you would with drugs and placebos

To benefit from the exercises takes time dedication and discipline that only comes from having

a deep understanding of why and how the exercises are beneficial in the long run Of course

thats exactly what this book attempts to provide

have spent the last ten years stringently testing the exercises In this time have used

myself as a guinea pig to evaluate and hone the techniques Since doing this have trained

dozens of clients in the Program Peace method Working with individuals listening to their

feedback and seeing their bodies and minds transform have given me conviction that the

exercises here can help you hope that as you read about them and perform them yourself

you can see clearly how and why they lead to improvement Even if you never perform any of