Tag Archives: HRV
Today’s guest post comes to us from our longtime friend and QS community member, Paul LaFontaine. Paul will be joining us at the QS15 Conference & Expo to share his expertise on tracking and making sense of heart rate variability. Read below, and then join us on June 18th through the 20th for three amazing days of talks, sessions, and meeting amazing innovators like Paul.
And when you got that look your brain just froze? You could not think of what to say? The start point for my work in Quantified Self was to try and understand that “freeze” phenomenon and how to train myself to experience it less. I negotiate a lot for business and my hypothesis was that control of physiological reactions in meetings could make me a more effective negotiator.
I had an excellent opportunity to see how I was doing this week as I briefed not one, but SIX Big Bosses. Nine people total were in the room. One Boss had showed up uninvited because he opposed the concepts being discussed. And to make matters even more fun, I was told I was the primary presenter thirty minutes before the meeting. After hearing that I thought, “This will be a great HRV reading.”
The meeting was on a controversial topic and several of the Big Bosses did not agree on how to resolve it. I had been asked a few weeks earlier to help create a resolution. We were scheduled for an hour. There were two points in meeting I remember feeling the “brain freeze” moment and had to push on by looking at the slide and restarting my mental engine. Because of the late notice that I was the presenter I could not use my standard practice of memorizing the material prior to a high intensity presentation. Here is my reading for the session:
This reading recalls the shape of the meeting very well. At the start each of Big Bosses tried to steer the meeting toward a resolution they thought was best. Big Bosses can’t help it, they get paid to steer. The Biggest Boss kept coming back to “let’s let him go through the material.” The dark blue from interval 426 to 2996 was me trying to get a word in edgewise.
In the middle of the meeting I had made my points and the Big Bosses began debating the merits of the resolution. As the spotlight moved from me I did deep breathing, listened and took notes. My memory of that period was that my brain was turned back on and I could feel a lighter feeling in my chest and head. The reading shows that I dropped from Fight/Flight as indicated by the white spaces from interval 2996 to around 6000.
Then the Biggest Boss said something to the effect that the resolution I had presented was incomplete. You can see around interval 6000 I go back into Fight/Flight as I was trying to explain how the missing part he was concerned with actually was completed. This lasted for a good period because other Big Bosses saw this as an opportunity to re-introduce their specific personal points and we were off and running. It was in this period I recall a specific “freeze” moment regarding a question on a detail that I resolved by having the group look at a different slide.
Finally I was able to get the Big Bosses to turn to the last slide where there was a collective “Oh, here it is” and you can see around interval 8900 my physiology begins to relax. The part of the resolution they were looking for was there. To my recollection the room relaxed as well. Some jokes where shared and people began to prepare to summarize and end the meeting.
During this hour long meeting I was in Fight/Flight 46% of the time, a full 27 minutes. I can’t reveal any details of the meeting, but I can believe that quality of my answers was more reactive and less thought out during those two periods. My personal variability training did make an important contribution as I was able to break up the 27 minutes into two periods that each had a specific topic I was “fighting” to make. In the first period I was concentrating on getting my main points across. Once done I was able to use my breathing and get myself to a relaxed state where I had ticked the box of “points made.” When the second period started I was only “fighting” to show the one completion point. I believe that if I had not allowed myself a completion state in the middle I would not have been as focussed on a single point which I was able to make in the end.
To see how much the environment like a meeting can change very rapidly, I had the opportunity to measure a meeting immediately after the meeting recorded above. As in I walked from the conference room for that meeting to the office for the meeting in a period of five minutes. I already had the kit ready so I just hit “record” for the second meeting.
In this second meeting I was brainstorming with a colleague on how to handle a problem that would play out over several months. There was no urgency, the colleague and I get on well and we were coming up with good ideas. Here is the reading:
That means I came from a pretty intense Big Boss meeting where there was a lot of Fight/Flight, did a BreatheSync session for two minutes and entered the second meeting. In this one there was very little Fight/Flight at all and it was a very productive 35 minutes.
Breathing tools, understanding how the physiology reacts when meeting with the Big Bosses and finding the balance between Fight/Flight and relaxation can improve both how you prepare, and how you ramp yourself down when in an intense situation. And these same tools allow a fast transition to a new environment where you can be productive as appropriate for the situation.
I will be presenting more about how I use heart rate variability at the Quantifed Self Conference and Expo in San Francisco June 18 – 20. I look forward to it and I look forward to meeting many of you there.
Paul LaFontaine is on an incredible journey to understand himself, his stress, and how he works through consistent examination of his heart rate variability (HRV). We’ve featured a few of his talks here on the Quantified Self website, and we were happy to have him present at a Bay Area QS meetup this past December. In this talk, Paul describes how he experimented with cognitive testing and recording his HRV to better understand if he was in a Flow state, and how to attain that balance between challenge and skill. Some very interesting personal conclusions about the role of belief in one’s own abilities versus actual skills.
Below you’ll find this week’s selection of interesting bits and pieces from around the web. Enjoy!
Open Books: The E-Reader Reads You by Rob Horning. A fantastic essay about the nature of delight and discovery, and how that may (is) changing due to data collected from e-readers. For those interested in books and data this article By Buzzfeed’s Joseph Bernstein is also an interesting read.
Flashing lights in the quantified self-city-nation by Matthew W. Wilson. Quantified Self, smart cities, and Kanye West quotes – this commentary in the Regional Studies, Regional Science journal has it all. Read closely, especially the final paragraph, which gives space to think about the role the institutions and companies that provide cities with the means to “be smart” have in our in social and urban spaces.
Most Wearable Technology Has Been a Commercial Failure, Says Historian by Madeleine Monson-Rosen. This is a interesting book review for Susan Elizabeth Ryan’s Garments of Paradise which had me thinking about the nature of wearables, customization, and expression.
‘The Cloud’ and Other Dangerous Metaphors by Tim Hwang and Karen Levy. This was mentioned so many times over the last few days by so many smart friends and colleagues that I had to set aside time to read it. It was time well spent. The authors make the case that how we talk about data (personal, public, mechanical, and bioligical) is tied to the metaphors we use, and how those metaphors can either help or hinder the broader ethical and cultural questions we find ourselves grappling with.
Why the Internet Should Be a Public Resource by Philip N. Howard. This isn’t the first, nor will it be the last, argument for changing the way we think about and regulate the Internet. Worth reading the whole things, but in case you don’t consider this point:
And then we might even imagine an internet of things as a public resource that donates data flows, processing time, and bandwidth to non-profits, churches, civic groups, public health experts, academics, and communities in need.
Computers Are Learning How To Treat Illnesses By Playing Poker And Atari by Oliver Roeder. How does research into algorithms and AI intended for winning poker games morph into something that can optimize insulin treatment? An interesting exploration on the background and future implications of computers that can learn how to play games.
Data Stories #45 With Nicholas Felton. by Enrico Bertini and Moritz Stefaner. In this episode of the great Data Stories podcast Nicholas Felton talks about his background, his interest in typography, and what led him to start producing personal annual reports. Super fun to listen to them geek out about the tools Nicholas uses to track himself.
Increasingly, people are tracking their every move by Mark Mann. A great peak into some of our QS Toronto community members and how they use self-tracking.
Quantified Existentialism by Ernesto Ramirez. I’m putting this last here because it feels a bit self-congratulatory. Earlier this week I took some time to examine how common it is for people to express their relationship with what counts when they use self-tracking tools. It was a fun exercise.
Insights From User Generated Heart Rate Variability Data by Marco Altini. While not a personal show&tell (however, I’m sure his data is in there somewhere), this great post details what Marco was able to learn about HRV based on 230 users and 13,758 recordings of HRV.
Quantify This Thursday: No Coding Required by Kerri MacKay. A bit different post here, more of a how-to, but I found it really compelling the lengths Kerri went to get get her Fitbit data to show up on he Pebble watch. I was especially drawn to her explanation of why this method is important to her:
The reality is, getting nudges every time I look at the clock or dismiss a text notification on my Pebble (via my step count) is yet another way to make the wearing-a-wearable less passive and the data meaningful.
Correlating Weight with Blood Pressure by Sam. A short and simple post detailing how Sam used Zenobase and his iHealth devices to see how weight loss was associated with his blood pressure.
The Effect of End of Year Festivities on Health Habits by Withings. The above is just one of four great visualizations from Withings exploring how the holidays affect how users sleep, move, and weight themselves. Unsurprisingly people are less likely to weight themselves on Christmas day (I looked at my data, I am among those non-weighers).
Simon Buechi: In Pure Data by Simon Buechi. A simple, elegant dashboard intended to represent himself to the world.
Grad School Coding Analysis by Matt Yancey. The above is just a preview of two fantastic visualizations that summarize the coding Matt did while enrolled in the Northewestern Masters of Analytics program.
News Year’s Eve Celebration in Steps by Lenna K./Fitbit. A fun visualization describing differences in how people in different age groups moved while celebrating the new year.
From The Forum
How do I visualize information quickly? (mobile app)
Monitoring Daily Emotions
Best Heartrate Monitor that syncs with Withings Ecosystem
Is the BodyMedia Fit still alive?
Capture Online Activities (and More) into Day One Journal Software (Mac/iOS)
We’ve featured Bill Schuller here on the Quantifief Self website before. He’s given some great talks about tracking with his children. However, Bill hasn’t been satisfied with these or his other previous public speaking efforts. So like any good self-tracker he set out to see what he could learn from tracking and measuring his public speaking. In this meta-talk, presented at the Bay Area QS meetup group, Bill presents some of the tools he was using in real-time to measure himself and the audience. Once your done viewing this talk make sure to send Bill feedback by filling out his short survey here.
We hope you enjoy this week’s list!
The Global Open Data Index by The Open Knowledge Foundation. This isn’t an article, but rather an really nice portal to explore open data sets from around the world.
Eight things we learned about HealthKit from Duke, Oschner by Jonah Comstock. An interesting piece here detailing how two large healthcare systems are using Apple’s Healthkit.
Connected Health: Improving Patients’ Engagement and Activation for Cancer-Related Health Outcomes by the President’s Cancer Panel. Very short publication here that outlines how the President’s Cancer Panel is thinking about new changes in the health system and health technology.
Deep Neural Networks are Easily Fooled: High Confidence Predictions for Unrecognizable Images by Anh Nguyen, Jason Yosinksi, and Jeff Clune. This in not a typical entry into our weekly What We’re Reading as it doesn’t appear to be directly related to self-tracking or Quantified Self. However, I found it fascinating and a great reminder that algorithms are not infallible.
Visualizing HR, HRV, and GSR While Watching ‘Interstellar’ by Bob Troia. Inspired by a Reddit user who tracked his HR while viewing Interstellar, Bob Troia set out explore his full physiological response by tracking heart rate, heart rate variability, and galvanic skin response. Some great data in here!
Stress Snail by Pavel Zakharov. Pavel uploaded this unique visualization to our QS Forum earlier this week. This visualization represents his heart rate, activity, and stress during a particularly stressful day when he was completing a driving test. If you have ideas or thoughts on the visualization make sure to share them in our forum!
This Week on QuantifiedSelf.com
Greg Schwartz: Quantified Dating
David Joerg: Building My Personal Operating System
Join us at our upcoming QS15 Global Conference and Exposition on June 18-20 in San Francisco to learn how heart rate variability can indicate how relaxed or stressed you feel when meeting with other people.
We’re pleased to have a self described heart rate variability hacker and veteran QS’er Paul LaFontaine share how he uses heart rate variability readings to improve his effectiveness when engaging in discussion with others. Paul used off the shelf technology including a Polar Heart Rate Belt and a Heart Rate Variability Logger app to record his heart rhythms during different stressful and relaxing activities. Once he had these baseline readings, he compared them to hundreds of hours of meetings to find patterns in the data and to pinpoint what was associated with relaxed, productive discussions or stressful, less productive interactions. Some of the source of stress may surprise you!
Paul’s Heart Rate Variability session is just one of the many hands-on, up-to-date, expertly moderated sessions we’re planning for the QS15 Global Conference and Exposition. This year, QS15 is going to be two full days of self-tracking talks, demos, and in depth discussion, followed by a third day for a grand public exposition of the latest self-tracking tools. Join us at the Fort Mason Center on the San Francisco Waterfront. We’ve made some early bird tickets available for readers of the Quantified Self blog (for a limited time): Register here!
How many times during the course of the day do you find your mental state drifting into negativity, feeling like you’re lost, or just plain stressed? How could you even keep track of this, and why would you want to?
What Did Paul Do?
Paul LaFontaine has been tracking what he calls “upsets” to better understand himself, the way he works, and to see if he can improve his mental and physiological response and recovery.
Upsets are something physiological that were happening beneath the surface, and they’re trackable. It didn’t have to be emotional, but there had to be a signal. This project is part of an longer ongoing study. Before this current iteration I manually logged over 3,000 upsets and what I found is that most of my upsets were self-induced. I’d be in a calm environment, but then become upset about something. I wanted to use technology because I was afraid of bias and I know I was missing some upsets.
How Did He Do It?
I used the HeartMath EMWave2 that measures heart rate variability and indicates when you’re in and out of coherence. When I was out of coherence I captured that as an upset. I would stop what I was doing and use an audio recorder to keep track of the time, how long I was upset, the reason, and what method I used to recover. I tracked 71 sessions (each session was 25-45 minutes) totaling 42 hours of tracking time. I logged 1292 upsets during this period.
What Did He Learn?
Paul analyzed his data and found some very interesting insights about his upsets, his reasons for being upset, and the effectiveness of his recovery techniques.
I found that I was triggering an upset every 2 minutes. My wife said something must be wrong with me, but this stayed relatively constant through the tracking period. I started to think of it like skiing a mogul course. The moguls didn’t move, it was about how effective I could move through them. And, dealing with upsets is like playing whack-a-mole. They come fast and furious and every second counts.
For recovery I was able to find that my most effective technique was breathing. By returning to six breaths per minute routine I was able to improve recovery time from 33 seconds to 17.8 seconds. It was the primary way I could remove myself from being upset and make myself calmer.
We want to thank Paul for presenting this great QS project at the Bay Area QS Meetup group. Make sure to watch the full talk below to learn more about Paul’s methods and findings, then hop over to his website where you can read about how he tracked his stress during this talk.
In this video from the always great Meetup of the London Quantified Self group, Gary Monk describes his detailed relaxation and focus experiments using continuous HRV measurement with HeartMath’s Inner Balance sensor in the course of his normal daily life.
Last week we brought you a look into some of the interesting Quantified Self tools that were debuted at CES. Here are a few more we noticed from the deluge of CES coverage. Thanks to MobiHealthNews, Gizmodo, Engadget and many QS friends for the tips.
Withings Smart Body Analyzer (WS-50)
The latest wireless scale from Withings adds some interesting new sensors: resting heart rate, ambient air quality (CO2) and room temperature. The combination of physiological and environmental monitoring, while simple in this case, opens many new possibilities for Quantified Self projects.
Measures: Weight, BMI, Fat Mass, Heart Rate, Room Temperature, Room CO2
The Zensorium Tinke is a small sensor and companion app for iOS devices dedicated to helping users understand their health and wellness. This is a really interesting variation on the emerging theme of Heart Rate and Heart Rate Variability self-monitoring. The Tinke has no battery and no screen. Instead, the small optical sensor plugs directly into the iPhone.
Measures: Heart Rate, Heart Rate Variability, Blood Oxygen, Respiratory Rate
A similar approach is used by the Masimo iSpO2, where the focus is on blood oxygenation.
Measures: Blood Oxygenation, Heart Rate, Perfusion Index
The Mio Alpha boasts of continuous and strapless heart rate measurement. Using technology developed by Phillips, the Alpha uses optical heart rate sensing at the wrist and a soon to be released mobile app. What once seemed like difficult technical magic is on the verge of becoming commonplace.
The Mio Measures: Heart Rate
Sync: Bluetooth 4.0