TLDR: Requesting articles/papers/books that feature detailed/explicit “how-to” sections for bio-feedback/visualization/mental training for improving performance (mostly mental, but perhaps cognitive as well)
Years ago I saw an interview with Michael Phelps’ (Olympic swimmer) coach in which he claims that most Olympic-finalist caliber swimmers have nearly indistinguishable physical capabilities, Phelps’ ability to focus and visualize success is what set him apart.
I also saw a program about free divers (staying underwater for minutes) who slow their heart-rates through meditation.
I also read that elite military units visualize to remain calm and carry out complex tasks despite incredible stress (for instance, bomb squad members with heart rates lower in the presence of a bomb than on an average afternoon at the base). Unfortunately I didn’t record the sources of these various pieces, so I can’t link to them
Has anyone read any specific how-to books on the topic, i.e., here are step-by-step instructions for visualizations, lowering heart rate, mental clarity, etc?
The book On Combat by Dave Grossman discusses some of these things. I haven’t read it yet, but have read reviews and listened to a podcast by two people I consider highly evidence-based and reputable (here). In particular, the book discusses a method of physiologically lowering your heart rate he calls “Combat Breathing”. This entails 4 phases, each for the durations of a count of 4 (no unit specified, I do approx 4 seconds):
Breathe in
Hold in
Breathe out
Hold out
It sounds very simple, but I have heard multiple recommendations of it from both the armed-forces and medical worlds. I can also add a data point confirming it works well for me (mostly only for reducing heart rate to below 100, not all the way down to resting rate).
Years ago I saw an interview with Michael Phelps’ (Olympic swimmer) coach in which he claims that most Olympic-finalist caliber swimmers have nearly indistinguishable physical capabilities, Phelps’ ability to focus and visualize success is what set him apart.
I’m skeptical of this.
No doubt it is relatively true that professional/elite athletes have similar physical capabilities, but even very small differences in athletic ability can be very consequential over the course of XXX meters in a swimming race or, say an entire season of football. We are talking about very small margins of victory in many (or most) cases.
This radiolab episode discusses how swimmers who engage in more self-deception win more frequently, controlling for other factors (i.e., self-deceivers on a division 3, 2, and 1 teams are more likely to beat their opponents, so at different levels of physical skill their mentality is predictive).
We are talking about very small margins of victory in many (or most) cases.
I’m not sure what you’re getting at here—that the victory of a particular person is attributable to noise because the margin of error is small?
In Phelps’ case, I think he is physically superior—though perhaps only slightly—compared to the competition. Same with Usain Bolt.
I’d agree confidence, even to the extent it is self-deception, can make a significant difference when it comes to sports performance. However, when an athlete—like Phelps or Bolt—routinely wins over the course of several races spanning years, I think physical capability differences are the main reason.
In team sports, or really any sport that requires more than just straight line speed, I think psychological difference are very important. But swimming and sprinting are largely physical contests. Unless you have problems with false starts, I’m not seeing where the mental edge figures in.
(Obviously longer races that require endurance and pacing considerations are more prone to psychological influence.)
The first step of how to of biofeedback means getting a biofeedback device.
Direct heart rate is no good goal. Doing biofeedback on heart rate variance is better.
I also read that elite military units visualize to remain calm and carry out complex tasks despite incredible stress (for instance, bomb squad members with heart rates lower in the presence of a bomb than on an average afternoon at the base).
I’m not sure whether you want a bomb squad to have a heart rate that’s lower than normal.
Has anyone read any specific how-to books on the topic, i.e., here are step-by-step instructions for visualizations, lowering heart rate, mental clarity, etc?
Step-by-step instructions are not how you achieve the kind of results of Phelps or the bomb squat. Both are done through the guidance of coaches.
To the extend that the main way I meditate has steps it has three:
Listen to the silence
Be still
Close your eyes.
Among those (3) is obvious in meaning. (1) takes getting used to and is probably not accessible by mere reading. Understanding the meaning of (2) takes months.
Can you point me to any articles/sites about biofeedback devices? Have you done biofeedback yourself?
Perhaps you’re right about the bomb squad heart rate, maybe a moderately raised rate would be a proxy for optimal/peak arousal levels. However, I’d guess that a little too much calm is better than overwhelming panic, which would probably be a more typical reaction to approaching a bomb that’s about to explode.
I agree that a coach would be better, but a book is a more practical option at the moment.
(this may sound snarky, but isn’t) Did you learn meditation from a teacher, or from a step-by-step book? The steps you give seem are simple (not easy), and a good starting point. I think a meditation coach would help you flesh these out, but those kinds of precise instruction are what I’m looking for.
Yes, and people at LW are in generally very bad at simple. People here have the skills for dealing with complex intellectual subjects.
The problem with “be still” is that it leaves you with question like: “4 minutes in the meditation I feel the desire to adjust my position, what do I do?” It doesn’t give you a easy criteria to decide when moving to change your position violates “be still” and when it doesn’t.
Can you point me to any articles/sites about biofeedback devices? Have you done biofeedback yourself?
Doing biofeedback is still on my todo list.
My device knowledge might be 1-2 years out of date. Before that point the situation was that
emWave2 and wilddivine were the good non-EGG based solutions. Good EGG based solutions are more expensive. See also a QS-forum article on neurofeedback.
Even through the QS forum is very low in terms of posts, posting a question there on topics like this is still a good idea (Bias disclosure: I’m a mod at the QS-Forum).
Among those two emWave2 basically only goes over heart rate variance (HRV) and WildDevine also measures skin conductance level (SCL) with is a proxy for the amount that you sweat. WildDevine also has a patent for doing biofeedback with HRV + SCL.
emWave2 is with 149$ at the moment AFAIK the cheapest choice for a good device that comes with a good explanation of how to do training with it and that you can just use as is.
(this may sound snarky, but isn’t) Did you learn meditation from a teacher, or from a step-by-step book?
I started with learning meditation from a book by Aikido master Koichi Tohei ten years ago. I have roughly three years of in person training. I also have NLP/Hypnosis training since that time. If I would switch out an emotional response of the bomb swat, then hypnosis is probably the tool of choice. With biofeedback I would see no reason for overcompensation. Switching out an emotional response via hypnosis on the other hand can lead to such effects. Hearing an alarm of an ambulance might also lower my heart rate ;)
There are also safety issues. I don’t like the idea of people messing themselves up and are faced with experiences that they can’t handle because they don’t have proper supervision.
TLDR: Requesting articles/papers/books that feature detailed/explicit “how-to” sections for bio-feedback/visualization/mental training for improving performance (mostly mental, but perhaps cognitive as well)
Years ago I saw an interview with Michael Phelps’ (Olympic swimmer) coach in which he claims that most Olympic-finalist caliber swimmers have nearly indistinguishable physical capabilities, Phelps’ ability to focus and visualize success is what set him apart.
I also saw a program about free divers (staying underwater for minutes) who slow their heart-rates through meditation.
I also read that elite military units visualize to remain calm and carry out complex tasks despite incredible stress (for instance, bomb squad members with heart rates lower in the presence of a bomb than on an average afternoon at the base). Unfortunately I didn’t record the sources of these various pieces, so I can’t link to them
Has anyone read any specific how-to books on the topic, i.e., here are step-by-step instructions for visualizations, lowering heart rate, mental clarity, etc?
The book On Combat by Dave Grossman discusses some of these things. I haven’t read it yet, but have read reviews and listened to a podcast by two people I consider highly evidence-based and reputable (here). In particular, the book discusses a method of physiologically lowering your heart rate he calls “Combat Breathing”. This entails 4 phases, each for the durations of a count of 4 (no unit specified, I do approx 4 seconds):
Breathe in
Hold in
Breathe out
Hold out
It sounds very simple, but I have heard multiple recommendations of it from both the armed-forces and medical worlds. I can also add a data point confirming it works well for me (mostly only for reducing heart rate to below 100, not all the way down to resting rate).
I’m skeptical of this.
No doubt it is relatively true that professional/elite athletes have similar physical capabilities, but even very small differences in athletic ability can be very consequential over the course of XXX meters in a swimming race or, say an entire season of football. We are talking about very small margins of victory in many (or most) cases.
I agree that small physical differences can be very consequential—wouldn’t small mental differences be similarly consequential?
http://www.radiolab.org/story/91618-lying-to-ourselves/
This radiolab episode discusses how swimmers who engage in more self-deception win more frequently, controlling for other factors (i.e., self-deceivers on a division 3, 2, and 1 teams are more likely to beat their opponents, so at different levels of physical skill their mentality is predictive).
I’m not sure what you’re getting at here—that the victory of a particular person is attributable to noise because the margin of error is small?
Great points.
In Phelps’ case, I think he is physically superior—though perhaps only slightly—compared to the competition. Same with Usain Bolt.
I’d agree confidence, even to the extent it is self-deception, can make a significant difference when it comes to sports performance. However, when an athlete—like Phelps or Bolt—routinely wins over the course of several races spanning years, I think physical capability differences are the main reason.
In team sports, or really any sport that requires more than just straight line speed, I think psychological difference are very important. But swimming and sprinting are largely physical contests. Unless you have problems with false starts, I’m not seeing where the mental edge figures in.
(Obviously longer races that require endurance and pacing considerations are more prone to psychological influence.)
The first step of how to of biofeedback means getting a biofeedback device.
Direct heart rate is no good goal. Doing biofeedback on heart rate variance is better.
I’m not sure whether you want a bomb squad to have a heart rate that’s lower than normal.
Step-by-step instructions are not how you achieve the kind of results of Phelps or the bomb squat. Both are done through the guidance of coaches.
To the extend that the main way I meditate has steps it has three:
Listen to the silence
Be still
Close your eyes.
Among those (3) is obvious in meaning. (1) takes getting used to and is probably not accessible by mere reading. Understanding the meaning of (2) takes months.
Thanks for your reply.
Can you point me to any articles/sites about biofeedback devices? Have you done biofeedback yourself?
Perhaps you’re right about the bomb squad heart rate, maybe a moderately raised rate would be a proxy for optimal/peak arousal levels. However, I’d guess that a little too much calm is better than overwhelming panic, which would probably be a more typical reaction to approaching a bomb that’s about to explode.
I agree that a coach would be better, but a book is a more practical option at the moment.
(this may sound snarky, but isn’t) Did you learn meditation from a teacher, or from a step-by-step book? The steps you give seem are simple (not easy), and a good starting point. I think a meditation coach would help you flesh these out, but those kinds of precise instruction are what I’m looking for.
Yes, and people at LW are in generally very bad at simple. People here have the skills for dealing with complex intellectual subjects.
The problem with “be still” is that it leaves you with question like: “4 minutes in the meditation I feel the desire to adjust my position, what do I do?” It doesn’t give you a easy criteria to decide when moving to change your position violates “be still” and when it doesn’t.
Doing biofeedback is still on my todo list.
My device knowledge might be 1-2 years out of date. Before that point the situation was that emWave2 and wilddivine were the good non-EGG based solutions. Good EGG based solutions are more expensive. See also a QS-forum article on neurofeedback. Even through the QS forum is very low in terms of posts, posting a question there on topics like this is still a good idea (Bias disclosure: I’m a mod at the QS-Forum).
Among those two emWave2 basically only goes over heart rate variance (HRV) and WildDevine also measures skin conductance level (SCL) with is a proxy for the amount that you sweat. WildDevine also has a patent for doing biofeedback with HRV + SCL. emWave2 is with 149$ at the moment AFAIK the cheapest choice for a good device that comes with a good explanation of how to do training with it and that you can just use as is.
I started with learning meditation from a book by Aikido master Koichi Tohei ten years ago. I have roughly three years of in person training. I also have NLP/Hypnosis training since that time. If I would switch out an emotional response of the bomb swat, then hypnosis is probably the tool of choice. With biofeedback I would see no reason for overcompensation. Switching out an emotional response via hypnosis on the other hand can lead to such effects. Hearing an alarm of an ambulance might also lower my heart rate ;)
There are also safety issues. I don’t like the idea of people messing themselves up and are faced with experiences that they can’t handle because they don’t have proper supervision.