© 2012 robert h. lee exhale the app for mindful breathing

© 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