Optimal Breathing for Stress Management

and Improved Performance for

University Students

UUCCC ConferencePark City, UT

October 28, 2011

Barbara Morrell, PhD, Maureen Rice, PhD, Dianne Nielsen, PhD, Loren Brown

Brigham Young University

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Heart Rate Variability Biofeedback

• Cutting edge of biofeedback– Interactive Programs: Need less guidance to use– Less training of counselors to use effectively

• HRV Interactive BiofeedbackPrograms:– emWave Destop: Heart Math--Optimal Breathing– Dual Drive: runs on emWave or Relaxing Rhythms– Relaxing Rhythms: Wild Divine

Our Stress Response and Relaxation Response

• Stress Management is like learning to drive.

• Our Stress Response, the Sympathetic branch (SNS) of the Autonomic Nervous System (ANS), is like a gas pedal revving up our mind & body in reaction to physical danger or stress

• Our Relaxation Response, the Parasympathetic Nervous System (PSNS), is like a brake which calms us down when we’re speeding out of control from stress

Activating our Relaxation Response

• Our gas pedal is automatic, often going from 0 to 60 in an instant in response to stress.

• Stress Management involves – Training ourselves to put on the brake

(PSNS), as needed, just as in driving a car

– Deep relaxation/meditation: Bringing the car to a stop

– “Tapping” the brake proactively or in response to stress throughout the day

Breathing as a Brake

• For each of us there is an optimal number of breaths per minute (BPM) between 4.5 and 7 BPM which creates Autonomic Balance by synchronizing our Sympathetic Nervous System (gas pedal) and Parasympathetic Nervous System (brake)

• Autonomic Balance helps us calm down, achieve optimal performance, and health

• We can use the emWave Desktop biofeedback program to estimate our individual Optimal BPM

• Practicing Optimal Breathing can – Help us learn to brake on demand (activate the relaxation response) – Over time increase Heart Rate Variability (HRV)

Heart Rate Variability (HRV)• Beat to beat changes in Heart Rate (HR)– HR should speed up on inhalation and

slow down on exhalation

• HRV is decreased by shallow, fast breathing and negative thoughts and emotions (disordered and irregular rhythm)

• HRV training increases Vagal tone and the Baroreflex, which are involved in the ability of the heart to respond to stress

Why Emphasize Heart Rate Variability and Optimal Breathing?

• Greater impact on heart health and wellness than relaxation alone

• HRV and Health– High HRV= heart health– Low HRV = greatest predictor of mortality– Also associated with SIDS in infants

emWave Desktop• Can be used with EZ-Air Breath Pacer to determine Optimal BPM

• Techniques to help create

an optimal state in which the heart, mind and emotions are operating in-sync and balanced.

• Games (quite juvenile)

Dual Drive: Versions to run with emWave or Relaxing Rhythms

• Challenging racing or simple non-game graph training.

• Fun off-road racing. Drive 7cars through 9 detailed racetracks.

• Power your engine, clear the dark fog and win by relaxing and feeling good.

Relaxing Rhythms: Formerly Wild Divine

• Uses HRV and GSR biofeedback

• A multi-dimensional approach

that includes oGuided breathing and

meditation exercisesoGames you win by being

in meditative state

EZ-Air Breath Pacer

• Free for 30 Days

•$20 for two computers

Optimal Breathing Resources

• Optimal BPM Breath-Sync music cd: http://breath-sync.com/products.html– Inhale as notes go higher and exhale as they go (or vice versa).– You can add pauses by stopping before it reaches the highest or

lowest note. • EZ-air computer breath pacer: Free for 30 days (no payment

information up front) – http://www.bfe.org/ez.htm– Set the exhalation longer than the inhalation, for optimum benefit

• Smart phone apps:– Android Free apphttp://www.freeware4android.net/healthcare-sport-medicine-tag/breath-pacer-lite-download-12906.html

– iPhone Free apphttp://iphoneappsplus.com/healthcare---fitness/mycalmbeat/index.htm

• Breathe to the clock or metronome: – 6.0 BPM: inhale on even numbers, exhale on odd numbers

Handout Designs

Easy to read tabs and text boxes help students learn more about relaxation techniques.

Links to other websites, podcasts, and YouTube videos offer additional information.

Coming Soon to our Website: http://ccc.byu.edu/cc/stress-management-lab

8 Relaxation Techniques

Additional Stress Management Skills / Tips