The pot roast parable/allegory reprinted from http://selfdefinedleadership.com/blog/
A young woman is preparing a pot roast while her friend looks on. She cuts off both ends of the roast, prepares it and puts it in the pan. “Why do you cut off the ends?” her friend asks. “I don’t know”, she replies. “My mother always did it that way and I learned how to cook it from her”.
Her friend’s question made her curious about her pot roast preparation. During her next visit home, she asked her mother, “How do you cook a pot roast?” Her mother proceeded to explain and added, “You cut off both ends, prepare it and put it in the pot and then in the oven”. “Why do you cut off the ends?” the daughter asked. Baffled, the mother offered, “That’s how my mother did it and I learned it from her!”
Her daughter’s inquiry made the mother think more about the pot roast preparation. When she next visited her mother in the nursing home, she asked, “Mom, how do you cook a pot roast?” The mother slowly answered, thinking between sentences. “Well, you prepare it with spices, cut off both ends and put it in the pot”. The mother asked, “But why do you cut off the ends?” The grandmother’s eyes sparkled as she remembered. “Well, the roasts were always bigger than the pot that we had back then. I had to cut off the ends to fit it into the pot that I owned”.
What we are used to is what we assume to be normal. Similarly, we interpret the results of scientific studies–often recorded from college students or white males–can be generalized to all people. We forget that what is “normal” may only be normal for this moment of time and specific location for western, educated, industrialized, rich, and democratic (WEIRD) people. Without being aware of our evolutionary past, without awareness how we evolved, and without asking questions, we accept cultural patterns and habits even though there may be other options. Enjoy the blog by Daniel Hruschka that was republished from The Conversation under a Creative Commons license.
You can’t characterize human nature if studies overlook 85 percent of people on Earth
By only working in their own backyards, what do psychology researchers miss about human behavior? Over the last century, behavioral researchers have revealed the biases and prejudices that shape how people see the world and the carrots and sticks that influence our daily actions. Their discoveries have filled psychology textbooks and inspired generations of students. They’ve also informed how businesses manage their employees, how educators develop new curricula and how political campaigns persuade and motivate voters.
But a growing body of research has raised concerns that many of these discoveries suffer from severe biases of their own. Specifically, the vast majority of what we know about human psychology and behavior comes from studies conducted with a narrow slice of humanity – college students, middle-class respondents living near universities and highly educated residents of wealthy, industrialized and democratic nations.
To illustrate the extent of this bias, consider that more than 90 percent of studies recently published in psychological science’s flagship journal come from countries representing less than 15 percent of the world’s population.
If people thought and behaved in basically the same ways worldwide, selective attention to these typical participants would not be a problem. Unfortunately, in those rare cases where researchers have reached out to a broader range of humanity, they frequently find that the “usual suspects” most often included as participants in psychology studies are actually outliers. They stand apart from the vast majority of humanity in things like how they divvy up windfalls with strangers, how they reason about moral dilemmas and how they perceive optical illusions.
Given that these typical participants are often outliers, many scholars now describe them and the findings associated with them using the acronym WEIRD, for Western, educated, industrialized, rich and democratic.
WEIRD isn’t universal
Because so little research has been conducted outside this narrow set of typical participants, anthropologists like me cannot be sure how pervasive or consequential the problem is. A growing body of case studies suggests, though, that assuming such typical participants are the norm worldwide is not only scientifically suspect but can also have practical consequences.
Consider an apparently simple pattern recognition test commonly used to assess the cognitive abilities of children. A standard item consists of a sequence of two-dimensional shapes – squares, circles and triangles – with a missing space. A child is asked to complete the sequence by choosing the appropriate shape for the missing space.
When 2,711 Zambian schoolchildren completed this task in one recent study, only 12.5 percent correctly filled in more than half of shape sequences they were shown. But when the same task was given with familiar three-dimensional objects – things like toothpicks, stones, beans and beads – nearly three times as many children achieved this goal (34.9 percent). The task was aimed at recognizing patterns, not the ability to manipulate unfamiliar two-dimensional shapes. The use of a culturally foreign tool dramatically underestimated the abilities of these children.
Misplaced assumptions about what is “normal” might also affect the very methods scientists use to assess their theories. For example, one of the most commonly used tools in the behavioral sciences involves presenting a participant with a statement – something like “I generally trust people.” Then participants are asked to choose one point along a five- or seven-point line ranging from strongly agree to strongly disagree. This numbered line is named a “Likert item” after its social psychologist originator, Rensis Likert.
Most readers of this article have likely responded to many Likert items in their lifetime, but when this tool is taken to other settings it encounters varying success. Some people may refuse to answer. Others prefer to answer simply yes or no. Sometimes they respond with no difficulty.
If something as apparently simple and normal as a Likert item fails in different contexts (and not in others), it raises serious questions about our most basic models of how people should perceive and respond to stimuli.
Aiming for a science of all humanity
To address these potentially vast gaps in our understanding of human psychology and behavior, researchers have proposed a number of solutions. One is to reward researchers who take the time and effort to build long-term research relationships with diverse communities. Another is to recruit and retain behavioral scientists from diverse backgrounds and perspectives. Still another is to pay closer attention to the norms, values and beliefs of study communities, whether they are WEIRD or not, when interpreting results.
A key part of these efforts will be to go beyond theories of “universal humans” and build theories that make predictions about how the local culture and environment can shape all aspects of human behavior and psychology. These include theories of how trading in markets can make people treat strangers more fairly, how some societies became WEIRD in recent centuries, and how the number of personality traits we find in a society – such as agreeableness, conscientiousness, neuroticism – depends on the complexity of a society’s organization.
Proponents disagree on the best paths to moving beyond WEIRD science to building a science of all humanity. But hopefully some combination of these solutions will expand our understanding of both what makes us human and what creates such remarkable diversity in the human experience.
In the video interview recorded at the 2018 Conference of the New Psychology Association, Jagiellonian University, Krakow, Poland, Erik Peper, PdD, defines biofeedback and suggests three simple breathing and imagery approaches that we can all apply to reduce pain, resentment and improve well-being.
Be safe rather than sorry. Cellphone radio frequency radiation is harmful!
The National Toxicology Program (NTP) released on October 31, 2018 their final report on rat and mouse studies of radio frequency radiation like that used with cellphones. The $30 million NTP studies took more than 10 years to complete and are the most comprehensive assessments to date of health effects in animals exposed to Radio Frequency Radiation (RFR) with modulations used in 2G and 3G cell phones. 2G and 3G networks were standard when the studies were designed and are still used for phone calls and texting.
The report concluded there is clear evidence that male rats exposed to high levels of radio frequency radiation (RFR) like that used in 2G and 3G cell phones developed cancerous heart tumors, according to final reports. There was also some evidence of tumors in the brain and adrenal gland of exposed male rats. For female rats, and male and female mice, the evidence was equivocal as to whether cancers observed were associated with exposure to RFR.
“The exposures used in the studies cannot be compared directly to the exposure that humans experience when using a cell phone,” said John Bucher, Ph.D., NTP senior scientist. “In our studies, rats and mice received radio frequency radiation across their whole bodies. By contrast, people are mostly exposed in specific local tissues close to where they hold the phone. In addition, the exposure levels and durations in our studies were greater than what people experience.”
In the NTP study, the lowest exposure level used in the studies was equal to the maximum local tissue exposure currently allowed for cell phone users. This power level rarely occurs with typical cell phone use. The highest exposure level in the studies was four times higher than the maximum power level permitted. Butcher state, “We believe that the link between radio frequency radiation and tumors in male rats is real, and the external experts agreed.”
I interpret that their results support the previous–often contested–observations that brain cancers were more prevalent in high cell phone users especially on the side of the head they held the cellphone.
More some women who have habitually stashed their cell phone in their bra have been diagnosed with a rare breast cancer located beneath the area of the breast where they stored their cell phone. Watch the heart breaking TV interview with Tiffany. She was 21 years old when she developed breast cancer which was located right beneath the breast were she had kept her cell phone against her bare skin for the last 6 years.
While these rare cases could have occurred by chance, they could also be an early indicator of risk. Previously, most research studies were based upon older adults who have tended to use their mobile phone much less than most young people today. The average age a person acquires a mobile phone is ten years old (this data was from 2016 and many children now have cellphones even earlier). Often infants and toddlers are entertained by smartphones and tablets–the new technological babysitter. The possible risk may be much greater for a young people since their bodies and brains are still growing rapidly. I wonder if the antenna radiation may be one of the many initiators or promoters of later onset cancers. We will not know the answer; since, most cancer take twenty or more years to develop.
Act now and reduce the exposure to the antenna radiation by implementing the following suggestions:
- Keep your phone, tablet or laptop in your purse, backpack or briefcase. Do not keep it on or close to your body.
- Use the speakerphone or earphones with microphone while talking. Do not hold it against the side of your head, close to your breast or on your lap.
- Text while the phone is on a book or on a table away from your body.
- Put the tablet and laptop on a table and away from the genitals.
- Set the phone to airplane mode.
- Be old fashioned and use a cable to connect to your home router instead of relying on the WiFi connection.
- Keep your calls short and enjoy the people in person.
- Support legislation to label wireless devices with a legible statement of possible risk and the specific absorption rate (SAR) value. Generally, higher the SAR value, the higher the exposure to antenna radiation.
- Support the work by the Environmental Health Trust.
For an radio interview on this topic, listen to my interview on Deborah Quilter’s radio show. http://www.blogtalkradio.com/rsihelp/2018/11/20/why-you-should-keep-your-cell-phone-away-from-your-body-with-dr-erik-peper
For more information on NTP study see:
*The blog is adapted in part from the November 1, 2018 news release from the National Toxicology Program (NTP)1, National Institute of Environmental Health Sciences2, National Institute of Health (NIH)3.
- About the National Toxicology Program (NTP):NTP is a federal, interagency program headquartered at NIEHS, whose goal is to safeguard the public by identifying substances in the environment that may affect human health. For more information about NTP and its programs, visit niehs.nih.gov.
- About the National Institute of Environmental Health Sciences (NIEHS): NIEHS supports research to understand the effects of the environment on human health and is part of NIH. For more information on environmental health topics, visit niehs.nih.gov. Subscribe to one or more of the NIEHS news lists (www.niehs.nih.gov/news/newsroom/newslist/index.cfm) to stay current on NIEHS news, press releases, grant opportunities, training, events, and publications.
- About the National Institutes of Health (NIH):NIH, the nation’s medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit nih.gov.
Faced with the challenges of fake news or the role of social media in shaping people’s actions, you may wonder what the future brings. Science fiction of the near future may suggest what could happen. I am so proud that my son, Eliot Peper, has explored these issues in his just published book, Borderless.
As he wrote, Borderless is a speculative thriller about a refugee-turned-rogue-spy navigating a geopolitical labyrinth through a near future where information is power and whoever controls the feed rules the world. Lush, nuanced, and philosophical, the story grapples with the decline of the nation state, the rise of tech platforms, and reconciling sins of the past with dreams of the future. Craig Newmark calls it, “A riveting cautionary tale about how the control of information could lead to new forms of democratic governance, or to accidental empires. Rooted in the current realities of the internet and social media, Borderless explores a near future in which our lives are shaped without our conscious consideration.”
Unlike any other book I’ve written, Borderless had a title before I sat down to draft chapter one. The dismantling of borders is a powerful theme in my life, and I began to recognize it beneath the surface of the headlines. The characters, plot, and world gravitated around this core idea before falling into place as I made my way through the manuscript.
I am a child of immigrants.
My father is from The Hague. My Jewish paternal grandfather was one of the only members of his family to survive World War II. He hid in a secret compartment while Nazi patrols searched their cramped apartment. Meanwhile, my paternal grandmother, a Protestant, became a secret agent of the Dutch resistance, ferrying information, supplies, and people out of the camps, even as she raised and protected her family. They fled to the United States when they worried that the Cold War might devolve into a third World War.
My mother is from Vancouver. Her family immigrated to Canada from the Orkney Islands north of Scotland, and for them, British Columbia must have felt tropical. I have many fond memories of scrambling over rocks and sneaking through forests on Vancouver Island with my cousins. And, of course, huddling around the monitor’s glow to play Final Fantasy VII while our parents shook their heads in bewilderment.
My wife is from Colombia, and her family escaped the drug violence that plagued Cali by moving to Connecticut. Just before I embarked on Borderless, we volunteered with a local resettlement agency to host a Ugandan refugee in our home in Oakland. The initial commitment was for three months, but Marvin ended up staying for nine months and became a dear friend. We’ve learned an enormous amount from each other, and he continues to find it quite odd that my “job” is writing books.
As I prepared to write this particular book, I couldn’t help but notice how different our world today is from the one my grandparents inhabited. Baby pictures from friends living in a far-off Austrian village greet me when I go online after my morning coffee. A momentary uptick in Sri Lankan tea prices zips through global markets at the impossible speed of high-frequency trading. We can fly halfway around the world only to board an on-demand car service and stay in a stranger’s apartment complete with an unfamiliar toilet and a friendly list of local tips taped to the fridge.
While I worked my way through the rough draft, more modern oddities presented themselves. I used Google Maps to track the trajectory of a character’s flight to and from the Arctic. I played around with a research tool that projects the impacts of sea-level rise on specific urban areas. I discovered the beautiful true story of the Golden Record via Maria Popova’s peerless blog, Brainpickings. Just for fun, I backed a Swedish artist’s Kickstarter project and began a collaboration with a designer living in Argentina and an illustrator living in New Zealand. My grandfather spoke Esperanto, but he would never have recognized this weird dimension we insist on calling “reality.”
Cars, telegrams, planes, phones, trains, broadcast media, and container ships made the world smaller. Now the internet is stitching the strange, scary, and wonderful pieces together into a single civilization.
Unfortunately the results aren’t always pretty. As I write this, authoritarian populism is rearing its ugly head, hate-mongers dominate the news cycle, and a country of immigrants is beginning to turn away people like Marvin. This is something my grandparents would recognize in a heartbeat.
Fear at an uncertain future is all too understandable. Technology isn’t just making our national borders more porous; it’s shifting the borders of the twentieth-century social contract and causing a lot of people a lot of suffering. But letting fear get in the way of reason leads to ruin. Civilization is more delicate than it seems, and unlike previous civilizations that were geographically limited, this is the only one we’ve got.
Progress is painful. We use technology to do work we would prefer to avoid, and then need to make up new jobs for ourselves. We enjoy the cheap prices made possible by offshore manufacturing, and then realize we can’t enforce social or environmental regulations across the supply chain. We download entire libraries of pirated music, and then discover we must support artists if we want more of what we love.
Problems beget solutions beget new problems. The snake eats its tail, and we go round and round again. But that doesn’t mean things don’t get better. Child mortality, infectious disease, poverty, and violent death are at all-time lows. Literacy, longevity, and scientific knowledge are at all-time highs. There isn’t a time in all of history I’d rather live in than the present, and there’s nothing more important than doing our part to build a better future.
When I finally reached the end of the rough draft, Diana, the protagonist, had become a close friend. As a quirky and dangerously competent spy, she was enormous fun to write. Chapter by chapter, she developed a stronger and stronger sense of agency until I felt like I was documenting her adventures rather than inventing them. Diana proved herself to be the kind of person who doesn’t shy away from hard truths, who confronts and overcomes her own flaws, who aspires to serve rather than rule others, and who fights through all the madness and pain that life throws her way in order to do what she feels is right.
I have a lot to learn from her. Perhaps we all do.
Thank you for reading. I put everything I have into this story, and if you’re still with me, I can only hope that it will resonate with you. As in so many other arenas of life, the borders delineating the publishing industry are changing fast. But there’s at least one thing that’s as true as ever: writers write manuscripts, but books succeed thanks to the support and enthusiasm of readers. If you enjoy Borderless, please leave a review and tell your friends about it. It may feel insignificant, but nothing is more powerful than word of mouth.
Onward and upward.
“A sharply rendered, wildly entertaining thriller speaking to the dangerous realities of our present: climate change, the changing shape of power, the very American values that defined Peper’s grandparents’ post-war lives—themes that are now fraught within our real world as it becomes increasingly globalized and divided.”
–East Bay Express
“William Gibson meets Daniel Suarez. Launching the reader into a world dominated by massive tech companies and struggling nation states, Borderless explores frighteningly plausible scenarios that extrapolate the social implications of privacy, data, and national sovereignty. Diana, a refugee-turned-secret-agent, barrels through Bay Area hipster hangouts and the inner sanctums of geopolitical power on her way to shaping a future that feels like it’s right around the corner. Borderless is fresh, intriguing, and inevitable.”
-John Hanke, CEO at Niantic and creator of Google Maps, Google Earth, and Pokémon Go
“Clock-ticking suspense… Resonates resoundingly with present-day headlines about net neutrality and global dependence on the internet.”
“Spectacular. Peper just gets better and better with each book. I stayed up way past my bedtime reading it. Riveting, relevant, and wonderful.”
-Brad Feld, managing director at Foundry Group
“Every empire builds an information infrastructure. Rome built roads. The British had an imperial telegraph system. What happens when the infrastructure is independent of the empires? That’s the fascinating question explored by Borderless, an entertaining novel of intrigue and action full of troubled heroes and imperfect compromises.”
-Peter Cowhey, dean of UC San Diego’s School of Global Policy & Strategy and Qualcomm Endowed Chair in Communications and Technology Policy
“Peper does an outstanding job of researching his books and painting futures that are all too plausible.”
“Eliot Peper’s Analog trilogy continues the war between the establishment and the future. This is Diana’s book: the freelance spy faces down her past and her present, to build a better tomorrow. Peper channels John Perry Barlow and declares independence.”
-Simon Le Gros Bisson, technology journalist
“Through exciting twists and turns, Borderless explores how the rise of tech platforms challenges traditional nation states.”
-Azeem Azhar’s Exponential View
“More action. More suspense. More intrigue. More of everything in the second installment of the Analog Series, Borderless.”
“Rising science fiction star Eliot Peper takes us into a near future where everyone, every nation, and everything depends on the feed—an extension of the dominant social media companies that dominate the news today. Compelling action is mixed with thoughtful treatises on the power of information and who should control it, and on the nature of human relationships. Borderless is a timely novel, and a worthy sequel to Bandwidth.”
-Glen Hiemstra, founder of Futurist.com
“Peper is on top of his game and delivers a stunning look into our future with Borderless. If I had a connection with a TV or movie studio and I was able to pitch one thing to them – it would be this series.”
Nearly every day when I listen to podcasts while commuting I learn something new that challenges my assumptions or that makes me say to myself, “Oh, I never thought of that.”
For thousands of years, ideas, myths, and history were transmitted through oral story telling. When we listen, our imagination has the opportunity to create and illustrate the scenes described in the story. Often this imaginary world is more vivid and real than the actual world. That is why it always seems to be true that “the book was so much better than the movie.” Unlike film, where the audiovisual experience are controlled, listening to oral storytelling provides the opportunity to create your own imagery and widen your perspective.
Take charge on where you choose to focus your attention. Instead of being hijacked by the headlines, listen to in-depth analysis, stories and different points of view provided by podcasts. In many cases what we thought was “the truth” may be just one more biased opinion. While driving, commuting on public transportation, or sitting at home, listen to podcasts to expand your horizon. Podcasts are the modern equivalent of sharing stories around a campfire. The following are a few of the podcasts that I enjoy. Please let me know your favorites.
Hidden Brain. Shankar Vedantam uses science and storytelling to reveal the unconscious patterns that drive human behavior, shape our choices and direct our relationships. https://www.npr.org/podcasts/510308/hidden-brain
Revisionist History. Malcolm Gladwell’s journey through the overlooked and the misunderstood. Every episode re-examines something from the past—an event, a person, an idea, even a song—and asks whether we got it right the first time.
Because sometimes the past deserves a second chance. http://revisionisthistory.com/
Freakonomics. Discover the hidden side of everything with Stephen J. Dubner, co-author of the Freakonomics books. Each week, Freakonomics Radio tells you things you always thought you knew (but didn’t) and things you never thought you wanted to know (but do) — from the economics of sleep to how to become great at just about anything. Dubner speaks with Nobel laureates and provocateurs, intellectuals and entrepreneurs, and various other underachievers. http://freakonomics.com/archive/
TED Talks Daily. Hear thought-provoking ideas on every subject imaginable — from Artificial Intelligence to Zoology, and everything in between — given by the world’s leading thinkers and doers. https://www.ted.com/about/programs-initiatives/ted-talks/ted-talks-audio
RadioLab. Hosted by Jad Abumrad and Robert Krulwich has been devoted to investigating a strange world. Radiolab has won Peabody Awards, a National Academies Communication Award “for their investigative use of radio to make science accessible to broad audience.” https://www.wnycstudios.org/shows/radiolab/podcasts
“Although difficult and going against my natural reaction to curl up in the response to my cramps, I stretched out on my back and breathed slowly so that my stomach got bigger with each inhalation. My menstrual pain slowly decreased and disappeared.
“For as long as I remember, I had stomach problems and when I went to doctors, they said, I had acid reflux. I was prescribed medication and nothing worked. The problem of acid reflux got really bad when I went to college and often interfered with my social activities. After learning diaphragmatic breathing so that my stomach expanded instead of my chest, I am free of my symptoms and can even eat the foods that previously triggered the acid reflux.”
In the late 19th earlier part of the 20th century many women were diagnosed with Neurasthenia. The symptoms included fatigue, anxiety, headache, fainting, light headedness, heart palpitation, high blood pressure, neuralgia and depression. It was perceived as a weakness of the nerves. Even though the diagnosis is no longer used, similar symptoms still occur and are aggravated when the abdomen is constricted with a corset or by stylish clothing (see Fig 1).
Figure 1. Wearing a corset squeezes the abdomen.
The constricted waist compromises the functions of digestion and breathing. When the person inhales, the abdomen cannot expand as the diaphragm is flattening and pushing down. Thus, the person is forced to breathe more shallowly by lifting their ribs which increases neck and shoulder tension and the risk of anxiety, heart palpitation, and fatigue. It also can contribute to abdominal discomfort since abdomen is being squeezed by the corset and forcing the abdominal organs upward. It was the reason why the room on top of stairs in the old Victorian houses was call the fainting room (Melissa, 2015).
During inhalation the diaphragm flattens and attempts to descend which increases the pressure of the abdominal content. In some cases this causes the stomach content to be pushed upward into the esophagus which could result in heart burn and acid reflux. To avoid this, health care providers often advice patients with acid reflux to sleep on a slanted bed with the head higher than their feet so that the stomach content flows downward. However, they may not teach the person to wear looser clothing that does not constrict the waist and prevent designer jean syndrome. If the clothing around the waist is loosened, then the abdomen may expand in all directions in response to the downward movement of the diaphragm during inhalation and not squeeze the stomach and thereby pushing its content upward into the esophagus.
Most people have experienced the benefits of loosening the waist when eating a large meal. The moment the stomach is given the room to spread out, you feel more comfortable. If you experienced this, ask yourself, “Could there be a long term cost of keeping my waist constricted?” A constricted waist may be as harmful to our health as having the emergency brake on while driving for a car.
We are usually unaware that shallow rapid breathing in our chest can contribute to symptoms such as anxiety, neck and shoulder tension, heart palpitations, headaches, abdominal discomfort such as heart burn, acid reflux, irritable bowel syndrome, dysmenorrhea and even reduced fertility (Peper, Mason, & Huey, 2017; Domar, Seibel, & Benson, 1990).
Assess whether you are at risk for faulty breathing
Stand up and observe what happens when you take in a big breath and then exhale. Did you feel taller when you inhaled and shorter/smaller when you exhaled?
If the answer is YES, your breathing pattern may compromise your health. Most likely when you inhaled you lifted your chest, slightly arched your back, tightened and raised your shoulders, and lifted your head up while slightly pulling the stomach in. When you exhaled, your body relaxed and collapsed downward and even the stomach may have relaxed and expanded. This is a dysfunctional breathing pattern and the opposite of a breathing pattern that supports health and regeneration as shown in figure 2.
Figure 2. Incorrect and correct breathing. Source unknown.
Observe babies, young children, dogs, and cats when they are peaceful. The abdomen is what moves during breathing. While breathing in, the abdomen expands in all 360 degrees directions and when breathing out, the abdomen constricts and comes in. Similarly when dogs or cats are lying on their sides, their stomach goes up during inhalation and goes down during exhalation.
Many people tend to breathe shallowly in their chest and have forgotten—or cannot– allow their abdomen and lower ribs to widen during inhalation (Peper et al, 2016). These factors include:
- Constriction by the modern corset called “Spanx” to slim the figure or by wearing tight fitting pants. In either case the abdominal content is pushed upward and interferes with normal healthy breathing.
- Maintaining a slim figure by pulling the abdomen (I will look fat when my stomach expands; I will suck it in).
- Avoiding post-surgical abdominal pain by inhibiting abdominal movement. Numerous patients have unknowingly learned to shallowly breathe in their chest to avoid pain at the site of the incision of the abdominal surgery such as for hernia repair or a cesarean operation. This dysfunctional breathing became the new normal unless they actively practice diaphragmatic breathing.
- Slouching as we sit or watch digital screens or look down at our cell phone.
Observe how slouching affects the space in your abdomen.
When you shift from an upright erect position to a slouched or protective position the distance between your pubic bone and the bottom of the sternum (xiphoid process) is significantly reduced.
- Tighten our abdomen to protect ourselves from pain and danger as shown in Figure 3.
Figure 3. Erect versus collapsed posture. There is less space for the abdomen to expand in the protective collapsed position. Reproduced by permission from Clinical Somatics (http://www.clinicalsomatics.ie/).
Regardless why people breathe shallowly in their chest or avoid abdominal and lower rib movement during breathing, by re-establishing normal diaphragmatic breathing many symptoms may be reduced. Numerous students have reported that when they shift to diaphragmatic breathing which means the abdomen and lower ribs expand during inhalation and come in during exhalation as shown in Figure 4, their symptoms such as acid reflux and menstrual cramp significantly decrease.
Figure 4. Diaphragmatic breathing. Reproduced from: www.devang.house/blogs/thejob/belly-breathing-follow-your-gut.
Reduce acid reflux
A 21-year old student, who has had acid reflux (GERD-gastroesophageal reflux diseases) since age 6, observed that she only breathed in her chest and that there were no abdominal movements. When she learned and practiced slower diaphragmatic breathing which allowed her abdomen to expand naturally during inhalation and reduce in size during exhalation her symptoms decreased. The image she used was that her lungs were like a balloon located in her abdomen. To create space for the diaphragm going down, she bought larger size pants so that her abdominal could spread out instead of squeezing her stomach (see Figure 5).
Figure 5. Hydraulic model who inhaling without the abdomen expanding increases pressure on the stomach and possibly cause stomach fluids to be pushed into the esophagus.
She practiced diaphragmatic breathing many times during the day. In addition, the moment she felt stressed and tightened her abdomen, she interrupted this tightening and re-established abdominal breathing. Practicing this was very challenging since she had to accept that she would still be attractive even if her stomach expanded during inhalation. She reported that within two weeks her symptom disappeared and upon a year follow-up she has had no more symptoms For a detailed description how this successfully cured irritable bowel syndrome see: https://peperperspective.com/2017/06/23/healing-irritable-bowel-syndrome-with-diaphragmatic-breathing/
Take control of menstrual cramps
Numerous college students have reported that when they experience menstrual cramps, their natural impulse is to curl up in a protective cocoon. If instead they interrupted this natural protective pattern and lie relaxed on their back with their legs straight out and breathe diaphragmatically with their abdomen expanding and going upward during inhalation, they report a 50 percent decrease in discomfort (Gibney & Peper, 2003). For some the discomfort totally disappears when they place a warm pad on their lower abdomen and focused on breathing slowly about six breaths per minute so that the abdomen goes up when inhaling and goes down when exhaling. At the same time, they also imagine that the air would flow like a stream from their abdomen through their legs and out their feet while exhaling. They observed that as long as they held their abdomen tight the discomfort including the congestive PMS symptoms remained. Yet, the moment they practice abdominal breathing, the congestion and discomfort is decreased. Most likely the expanding and constricting of the abdomen during the diaphragmatic breathing acts as a pump in the abdomen to increase the lymph and venous blood return and improve circulation.
Breathing is the body-mind bridge and offers hope for numerous disorders. Slower diaphragmatic breathing with the corresponding abdomen movement at about six breaths per minute may reduce autonomic dysregulation. It has profound self-healing effects and may increase calmness and relaxation. At the same time, it may reduce heart palpitations, hypertension, asthma, anxiety, and many other symptoms.
DeVault, K.R. & Castell, D.O. (2005). Updated guidelines for the diagnosis and treatment of gastroesophageal reflux disease. The American Journal of Gastroenterology, 100, 190-200.
Domar, A.D., Seibel, M.M., & Benson, H. (1990). The Mind/Body Program for Infertility: a new behavioral treatment approach for women with infertility. Fertility and sterility, 53(2), 246-249.
Gibney, H.K. & Peper, E. (2003). Taking control: Strategies to reduce hot flashes and premenstrual mood swings. Biofeedback, 31(3), 20-24.
Johnson, L.F. & DeMeester, T.R. (1981). Evaluation of elevation of the head of the bed, bethanechol, and antacid foam tablets on gastroesophageal reflux. Digestive Diseases Sciences, 26, 673-680. https://www.ncbi.nlm.nih.gov/pubmed/7261830
Melissa. (2015). Why women fainted so much in the 19th century. May 20, 2015. Donloaded October 2, 1018. http://www.todayifoundout.com/index.php/2015/05/women-fainted-much-19th-century/
Peper, E., Booiman, A., Lin, I-M, Harvey, R., & Mitose, J. (2016). Abdominal SEMG Feedback for Diaphragmatic Breathing: A Methodological Note. Biofeedback. 44(1), 42-49.
Peper, E., Mason, L., Huey, C. (2017). Healing irritable bowel syndrome with diaphragmatic breathing. Biofeedback. (45-4)
Most of us are aware that thoughts affect our body; however, we often overlook the impact of this effect. To demonstrate the power of visualization, participants are guided through a lemon imagery. In a study with 131 college students, 94% report an increase in salivation which is a parasympathetic nervous system response. The participants now know–not believe–that visualization affects physiology. Once salivation has been experienced, participants may apply other visualization techniques to change their physiology and behavior. Through visualization we communicate with our autonomic nervous system which can provide a matrix for self-healing and enhanced performance. In addition, the guided practice shows that almost everyone holds their breath when asked to tighten their muscles and some people have difficulty relaxing after tightening. Once aware, the person can and continue to breathe and relax the muscles. Enjoy the guided exercise, Mindbody connection: Lemon Imagery.
*I thank Paul Godina, Jung Lee and Lena Stampfli for participating in the videos.
Adapted from Peper, E., Gibney, K.H. & Holt. C. (2002). Make Health Happen: Training Yourself to Create Wellness. Dubuque, IA: Kendall-Hunt