1. © 2012 Robert H. Lee Exhale The App for Mindful Breathing

2. © 2012 Robert H. Lee Maladies of Modern Life Lack of physical activity Repetitive stress injuries (RSI) Too much sitting Maladaptive fight-or-flight responses Email apnea – Linda Stone

3. © 2012 Robert H. Lee My 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

4. © 2012 Robert H. Lee Luck 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 20 th 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

5. © 2012 Robert H. Lee Factors 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 Diabetes X

6. © 2012 Robert H. Lee Factors 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 ??

7. © 2012 Robert H. Lee Healthy Breathing? Low Score High Score No Exercise X Regular Exercise Poor Diet X Good Diet Poor Breathing X Healthy Breathing

8. © 2012 Robert H. Lee 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

9. © 2012 Robert H. Lee 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

10. © 2012 Robert H. Lee Breathing: 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

11. © 2012 Robert H. Lee 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?

12. © 2012 Robert H. Lee Mindful 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

13. © 2012 Robert H. Lee Mindful 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

14. © 2012 Robert H. Lee 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

15. © 2012 Robert H. Lee Performance Freediving - The Cove Academy Award 2010 – Best Feature Documentary Added more focus and intellectual rigor from freediving

16. © 2012 Robert H. Lee MyBreath iOS App

17. © 2012 Robert H. Lee MyBreath iOS App

18. © 2012 Robert H. Lee Stanford 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

19. © 2012 Robert H. Lee How Did I Learn Mindful Breathing? Photo: © Ren Chapman

20. © 2012 Robert H. Lee How Did I Learn Mindful Breathing?

21. © 2012 Robert H. Lee Questions? Photo: © Logan MB