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e Cardio
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Weightlifting
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e Heat
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e Massage
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Increase blood flow using
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Assume stiff rarely used
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positions and postures
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Firmly contract the muscles
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involved until they fatigue
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Explore configurations that
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crack
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Use diaphragmatic breathing
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Search for and contract into
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aching or soreness until it
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fades
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Help the muscles rest using
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e Repeated contraction
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e Full relaxation
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e Heat or cold
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e Massage
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e Vibration
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Muscle in Partial
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Contraction
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Muscle in Full
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Contraction
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Muscle at Resting
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Length
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Before AntiRigidity
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During AntiRigidity
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After AntiRigidity
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Chapter Conclusions
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Program Peace Tools and Ways of Being
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Personal
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Care
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Paced Breathing Prioritize Composure Exercise Hydrate Sleep Eight Hours
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Walk Take Time for Yourself Live in the Present Awareness of Startling
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Flinching Trembling Fasting Interoception Using a Stethoscope Optimism
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Social
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Optimal Body Language Nonsubmissive Nondominating Nondefensive
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Grooming Caressing Massaging Others No Unnecessary Competition
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Camaraderie Steady Eye Contact Annunciating Clearly Playfulness Laughing
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Smiling Connectedness Bonding Nurturance Healthy Sex Free and Open
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Body Language Taking Up Space Humble Indomitable Forgiving
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Affectionate Breaking Up Fights Sharing Helping Mending Loving
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Breathing
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Paced Breathing Long Deep Smooth Assertive Breaths Passive Exhale
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Belly Breathing Rehab the Diaphragmatic Speedbump Dormancy Apneic
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Disturbances Nasal Breathing Taping the Mouth Diaphragmatic Vocalization
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Reading Out Loud Throat Limp Voice Deep and Relaxed PantHoot Oceans
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Breath Diaphragm Stretch Breath Holding Exercises
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Muscles
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Antirigidity Antilaxity Microbreaks Postural Awareness Massage
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Compression Percussion Vibration Delocalized Pressure Bidirectional
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Control Progressive Relaxation Body Scan Stretching Yoga Firm
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Contractions Full Range of Motion Decompression Stretchlying
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Glidewalking Counterposes Postural Variety
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Mindset
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Egalitarian Worldview Nonjudgmental Nonresistant Nonattached
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Empathy and Compassion Desensitization Control Rising to Meet Adversity
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Eustress the Challenge Response Coolness Pureness of Heart Watching
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the Thinker Mindfulness Gratitude Fearlessness Funloving Composed
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Kindness Emotional Maturity Dominance Imperturbable Selfpossessed
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Avoid
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Retaliation Apprehension Rejection Sensitivity Timidity Domineering
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Gasping Breath Holding Lack of Rest Lack of Sleep Overeating Overly Sweet
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Salty Fatty Foods Lying Gossiping Vanity Taking Offense Addictive
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Behaviors Violent Media Horror Unnecessarily Loud Music Drugs Alcohol
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Inhibition Withdrawal Avoidance
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Postural
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Neck Retracted Shoulders Back and Down Abs Contracted Chest Spread
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Glutes Contracted Feet Parallel Urine Retention and Expulsion Eyes Wide
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Eyes Fixated Eyes Up Head Pointing Up Ability to Glare and Frown Eyes
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Unblinking Relaxed Eyebrows Expressionless Mewing Sneer Awareness
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Smiling
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PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
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Subsets and Splits
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