Zen and the Art of The Quantified Self (London Meetup)
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Transcript of Zen and the Art of The Quantified Self (London Meetup)
Zen and the art of the quantified self
Gary Monk
Presentation includes speaker notes on slides
Presentation available on You Tube http://youtu.be/V0N4kp1fZlU
TechObsessed
HealthObsessed
TechObsessed
HealthObsessed
QS
My interest in Quantified Self stems from mutual obsessions with Health and Technology
One of the goals was to develop more ‘mind control’ re: stressed or negative thoughts and develop more periods of calm and be ‘in the moment’ even during pressured times
Another objective was to increase energy levels by being more present and focused
Objectives
• Be more present• Slow down and gain perspective• Increase control over my thinking• Have more energy!
Part of this study involved dedicated time to meditate and also trying to engage in mindfulness while working or engaged in other activities
Heart Rate Variability
Heart Rate Variability
The principle behind this research is something called Heart Rate Variability – or HRV. Our heart rates vary to differing degrees. If our heart rate in a given minute is 60 it is unlikley the interval between each beat is exactly 1 second. When we are more relaxed the variability is greater
Heart Rate Variability
Heart Rate Variability
When we are frustrated or stressed the heart rate varies in a very chaotic way
When we are relaxed and appreciating life the variability is smooth like a sine wave and is known as being coherent
Heart Rate Variability
So how do we improve our HRV and get into a coherent state? Thinking positive thoughts are important but the biggest key is regular and rhythmic breathing
I used an iphone app called inner balance from a company called Heartmath. The HRV measurements were taken via an earpiece. This was slightly obvious and a lot of people asked me what I was doing.Getting your HRV in the green zone is ideal. The units of measurement are coherence. These are not exactly defined but relative. My normal at rest was around 1 and I was trying to improve this
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
I used a number of different methods to regulate my breathing• A Visual pacer on my iphone• A pre-recorded Audioloop • A tactile system that vibrated
726154841 mins
40+ mins p/d 80+
hrsI recorded a metronome on a loop instructing myself to breath in and breath out every 4 seconds and listened to this while I was at work. I did this for 4841 minutes (around 80 hrs) or 40 mins per day. This was 72,615 breathing commands to be precise!
I got sick of my own voice – I needed another method. I used a pacing app that vibrated every 4 seconds and tied it to my wrist with a sock. Not exactly elegant but it worked!
Method
7.5 BPM
Control vs rhythmic breathing
Work & Life Tasks
120Days
10324Mins
328DPs
Coherence & relaxation scores
I got a lot of data. I breathed in and out every 4 seconds equating to 7.5 breaths per minute. I did this for a total of 10324 mins or 170 hours with the sensor attached to my ear. This equated to 328 data points
MethodI recorded my activity type, if my breathing was focused or natural, the duration, how I felt and my scores from the device, in a table
The Data
Working
work f-work0
0.5
1
1.5
2
2.5
3
3.5
1.1
2.9
Average Coherence score
f-work is with focus on my breathing. My coherence score was significantly higher with the breathing focus
Working
Relaxation score 0
1
2
3
4
5
6
7
8
6.5
1.1
7.6
2.9
workf-work
Coherence score
I also felt more relaxed with the focused breathing (on a 10 point scale) taken after each measurement
Relaxing
Average Coherence score
relax f-relax0
0.5
1
1.5
2
2.5
3
3.5
1.3
3.0
Even when not working, focused breathing improved my HRV levels
Relaxing
Relaxation score Coherence score
0
1
2
3
4
5
6
7
8
9
7.3
1.3
8
3
relaxf-relax
And also increased my relaxation levels further
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
Using the device increased my HRV score even when meditating
Meditating
Relaxation score Coherence score
0
1
2
3
4
5
6
7
8
9
7.8
2.1
8.2
4.2meditatef-meditate
And also increased my relaxation score
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
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
Using the vibration versus audio method of synching my breathing was almost equivalent in effectiveness. (Slightly higher for the vibration approach)
Hear versus Touch
Focus-VisualiseAudio-RelaxAudio-WorkAudio-MeditationTouch-RelaxTouch WorkTouch MeditationNon-Focus-RelaxNon-Focus-WorkNon-Focus-Meditation
Time spent in the various domains
Hear versus Touch
Focus-VisualiseAudio-RelaxAudio-WorkAudio-MeditationTouch-RelaxTouch WorkTouch MeditationNon-Focus-RelaxNon-Focus-WorkNon-Focus-Meditation
58
23
39
Time spent in the various domains3 dominated
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
There was a correlation between increased HRV and relaxation during meditation
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
My behaviour changed, increasing dedicated time for meditation
The challenges
• Data entry & device integration
I spent a lot of time taking data from the device and my own data, putting it into 1 place and analysing it
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• I feel great!
Future research
• EEG readings, Focus, concentration, working memory
• Blood Pressure effects• Quantify other life metrics (e.g. centredness)• Sleep data