Zen and the art of the quantified self Gary Monk.
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Transcript of Zen and the art of the quantified self Gary Monk.
Zen and the art of the quantified self
Gary Monk
TechObsessed
HealthObsessed
TechObsessed
HealthObsessed
QS
Objectives
• Be more present• Slow down and gain perspective• Increase control over my thinking• Have more energy!
Heart Rate Variability
Heart Rate Variability
Heart Rate Variability
Objectives
• Be more present• Slow down and gain perspective• Increase control over my thinking
Use Rhythmic BreathingHeart Rate Variability biofeedback to achieve this, during everyday tasks
726154841 mins
40+ mins p/d 80+
hrs
Method
7.5 BPM
Control vs rhythmic breathing
Work & Life Tasks
120Days
10324Mins
328DPs
Coherence & relaxation scores
Method
The Data
Working
work f-work0
0.5
1
1.5
2
2.5
3
3.5
1.1
2.9
Average Coherence score
Working
Relaxation score 0
1
2
3
4
5
6
7
8
6.5
1.1
7.6
2.9
workf-work
Coherence score
Relaxing
Average Coherence score
relax f-relax0
0.5
1
1.5
2
2.5
3
3.5
1.3
3.0
Relaxing
Relaxation score Coherence score
0
1
2
3
4
5
6
7
8
9
7.3
1.3
8
3
relaxf-relax
Meditating
Average Coherence score
meditate f-meditate0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
2.1
4.2
Meditating
Relaxation score Coherence score
0
1
2
3
4
5
6
7
8
9
7.8
2.1
8.2
4.2meditatef-meditate
Summary
work f-work relax f-relax meditate f-meditate0
1
2
3
4
5
6
7
8
9
6.5
7.67.3
8 7.88.2
1.1
2.9
1.3
3.0
2.1
4.2 RelaxCoherence
Summary across domains
work f-work relax f-relax meditate f-meditate0
1
2
3
4
5
6
7
8
9
6.5
7.67.3
8 7.88.2
1.1
2.9
1.3
3.0
2.1
4.2 RelaxCoherence
Visual8.44.7
Hear versus Touch
Audio-Work
Touch W
ork
Audio-Relax
Touch-R
elax
Audio-Medita
tion
Touch M
editation
0.0
1.0
2.0
3.0
4.0
5.0
6.0
7.0
8.0
9.0
7.6 7.78.0 7.9 8.2 8.0
2.9 2.73.0 3.3
4.1
5.1
RelaxCoherence
Hear versus Touch
Focus-VisualiseAudio-RelaxAudio-WorkAudio-MeditationTouch-RelaxTouch WorkTouch MeditationNon-Focus-RelaxNon-Focus-WorkNon-Focus-Meditation
Hear versus Touch
Focus-VisualiseAudio-RelaxAudio-WorkAudio-MeditationTouch-RelaxTouch WorkTouch MeditationNon-Focus-RelaxNon-Focus-WorkNon-Focus-Meditation
58
23
39
Meditation – relaxed versus coherence
1 to 1.9 2 to 2.9 3 +0.0
1.0
2.0
3.0
4.0
5.0
6.0
7.0
8.0
9.0
7.5 8.0 8.4
Meditation No time?
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 170
50
100
150
200
250
300
350
400
450
Meditation Minutes / week
Week
Meditation versus energy
1 4 7 10 13 16 19 22 25 28 31 34 37 40 43 46 49 52 550
20
40
60
80
100
120
Meditation (mins)Energy %
Meditation versus energy
1 2 3 4 5 6 70
2
4
6
8
10
12
EnergyMeditation
How have I felt?
The challenges
• Data entry & device integration
Key conclusions
• I can consistently raise my HRV while working (and living)
• An increased HRV corresponds with greater relaxation levels
• ‘touch’ synchronisation of breath at least as good as ‘audio’
• It has been a great tool to ‘relax’ & focus at work• It has changed my behaviour – dedicated
meditation time
Key conclusions
•I feel great!
Future research
• EEG readings, Focus, concentration, working memory
• Blood Pressure effects• Quantify other life metrics (e.g. centredness)• Sleep data
