© 2012 robert h. lee exhale the app for mindful breathing
TRANSCRIPT
© 2012 Robert H. Lee
ExhaleExhale
The App for Mindful Breathing
© 2012 Robert H. Lee
Maladies of Modern LifeMaladies of Modern Life
• Lack of physical activity
• Repetitive stress injuries (RSI)
• Too much sitting
• Maladaptive fight-or-flight responses
• Email apnea – Linda Stone
© 2012 Robert H. Lee
My HealthMy Health
• Number of days of illness in my life
• More than a handful
• Less than a month’s worth
• Days of illness per year < 1.0
• Includes more than a year living in India with zero days of illness
© 2012 Robert H. Lee
LuckLuck
• When Bill Gates and Warren Buffett were asked what the most important factor in their success way, both answered “being born in the United States”
– The Underachiever’s Manifesto, Ray Bennett
• I was born in the 20th century in a first-world country with little communicable desire and good preventative care (vaccinations, dentistry)
• Even if I died tomorrow, a few decades of perfect health would have been a great blessing
© 2012 Robert H. Lee
Factors in Wellness & LongevityFactors in Wellness & Longevity
Low Score
High Score
Introvert X Extrovert
Pessimist X Optimist
Low Self-Esteem X High Self-
Esteem
Low Social Support X High Social
Support
Anxious X Relaxed
Mind-Body Duality X Mind-Body
Integration
Depressed X Happy
Family Hypertension X Family
Hypertension
Family Diabetes X Family
Diabetes
© 2012 Robert H. Lee
Factors in Wellness & LongevityFactors in Wellness & Longevity
• Stereotypical, uncoordinated, intellectual nerd
– But with great health, especially immune system
Low Score
High Score
No Exercise X Regular Exercise
Poor Diet X Good Diet
?? ??
© 2012 Robert H. Lee
Healthy Breathing?Healthy Breathing?
Low Score
High Score
No Exercise X Regular Exercise
Poor Diet X Good Diet
Poor Breathing X Healthy Breathing
© 2012 Robert H. Lee
How Did I Learn Healthy Breathing?How Did I Learn Healthy Breathing?
• Swam a lot in middle school and high school
– Was pretty terrible at it
– Tense body, poor flexibility, poor form
– But couldn’t hurt myself
• Stiff board thrashing around in the water
– Little positive effect except “good lungs”
– Good cardiovascular base
© 2012 Robert H. Lee
What Does “Strong Lungs” Mean?What Does “Strong Lungs” Mean?
• Higher than average
– Total lung capacity (TLC) and vital capacity (VC)
– Rib cage size, flexibility
• Healthy breathing
– Active engagement of breathing muscles: diaphragm and intercostals
– Flexibility and relaxation of breathing agonists
– Breath control
© 2012 Robert H. Lee
Breathing: Autonomous & VoluntaryBreathing: Autonomous & Voluntary
• Normally completely autonomic (unconscious)
• But can be made completely voluntary (conscious)
• Mindful breathing is a voluntary action that can be used to strongly influence autonomic functions
– Breathing can be used to disengage the sympathetic nervous system (fight or flight), which is maladaptive if engaged in for too long / at the wrong time
• Sitting at your desk instead of running from a lion
• Email apnea
© 2012 Robert H. Lee
Breathing at the Core of Health?Breathing at the Core of Health?
• Engage the parasympathetic nervous system (rest and recuperate)
• Yoga asanas
• Pranayama
• Somatic therapy / body work
– Rosen method
• Breathing hygiene – meaningful term?
© 2012 Robert H. Lee
Mindful Breathing: InhalationMindful Breathing: Inhalation
• Inhale through the nose
– In accordance with principles of pranayama
• Deep, but not too deep (comfortably full)
• Full engagement of diaphragm, partial engagement of intercostals
• Duration: 3-5 seconds
© 2012 Robert H. Lee
Mindful Breathing: ExhalationMindful Breathing: Exhalation
• Exhale through mouth, not nose
– Use pursed lips or teeth to control flow of air
– 10+ seconds of exhalation
• Exhalation is particularly effective at engaging the parasympathetic nervous system (decreases heart rate)
• Aim for a breathing cycle of 10-15 seconds per breath
• With practice, slow this to 15-30 seconds per breath
• Adequate oxygen in lungs for 60+ second breathing cycle
© 2012 Robert H. Lee
How Did I Learn Mindful Breathing?How Did I Learn Mindful Breathing?
• Started with good breathing habits from swimming
• Added more focus and intellectual rigor from freediving
– Teach classes for Performance Freediving
• Can do 4 minute breath hold or 40m dive for 2 minute with minimal preparation
• Can do 7 minute breath hold or 50m dive for 4 minutes with extended preparation
© 2012 Robert H. Lee
Performance Freediving - The CovePerformance Freediving - The Cove
• Academy Award 2010 – Best Feature Documentary
• Added more focus and intellectual rigor from freediving
© 2012 Robert H. Lee
MyBreath iOS AppMyBreath iOS App
© 2012 Robert H. Lee
MyBreath iOS AppMyBreath iOS App
© 2012 Robert H. Lee
Stanford Calming Technology LabStanford Calming Technology Lab
• Neema Morajevi & BJ Fogg
• MyBreath and Calming Technology Lab focus on measuring unconscious breathing patterns, and trigger awareness when breathing hygiene patterns are poor
• I would like to focus instead on mindful breathing practice and meditation
• Mindful breathing Good breathing hygiene
© 2012 Robert H. Lee
How Did I Learn Mindful Breathing?How Did I Learn Mindful Breathing?
Photo: © Ren Chapman
© 2012 Robert H. Lee
How Did I Learn Mindful Breathing?How Did I Learn Mindful Breathing?
© 2012 Robert H. Lee
Questions?Questions?
Photo: © Logan MB