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Zen and the art of the quantified self

Zen and the art of the quantified self. Gary Monk. @ garymonk. garywmonk. gary@garymonk.com. 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.

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Zen and the art of the quantified self

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  1. Zen and the art of the quantified self Gary Monk

  2. @garymonk garywmonk gary@garymonk.com

  3. QS

  4. Objectives • Be more present • Slow down and gain perspective • Increase control over my thinking • Have more energy!

  5. Heart Rate Variability

  6. Heart Rate Variability

  7. Heart Rate Variability

  8. Objectives • Be more present • Slow down and gain perspective • Increase control over my thinking Use Rhythmic Breathing Heart Rate Variability biofeedback to achieve this, during everyday tasks

  9. 72615 4841 mins 40+ mins p/d 80+ hrs

  10. Method Control vs rhythmic breathing 120 Days 7.5 BPM Work & Life Tasks 10324 Mins 328 DPs Coherence & relaxation scores

  11. Method

  12. The Data

  13. Working Average Coherence score

  14. Working Coherence score Relaxation score

  15. Relaxing Average Coherence score

  16. Relaxing Coherence score Relaxation score

  17. Meditating Average Coherence score

  18. Meditating Coherence score Relaxation score

  19. Summary

  20. Summary across domains Visual 8.4 4.7

  21. Hear versus Touch

  22. Hear versus Touch

  23. Hear versus Touch 39 58 23

  24. Meditation – relaxed versus coherence

  25. Meditation No time? Week

  26. Meditation versus energy

  27. Meditation versus energy

  28. How have I felt?

  29. The challenges • Data entry & device integration

  30. 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

  31. Key conclusions • I feel great!

  32. Future research • EEG readings, Focus, concentration, working memory • Blood Pressure effects • Quantify other life metrics (e.g. centredness) • Sleep data

  33. Questions? @garymonk garywmonk gary@garymonk.com

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