10 Deep Breaths

1. 10 Deep Breaths

2. Problem/Rationale

3. Solution Tested

4. Principles
● Liking attracted participants (Cialdini, 2009)
● Smooth the path (Heath & Heath, 2011)
● Reciprocity in emails (Cialdini, 2009)
● Commitment in first response (Cialdini,
2009)
● Set a behavioral goal (Heath & Heath, 2011)
● SMS as a “nudge” (Thaler & Sunstein, 2008)
● Social proof in messages (Cialdini, 2009)
● :) unnecessary obstacle (McGonigal, 2011)

5. Results
● Total participants (P): 11
● P who sent all :) : 7
● P who sent all :) but the last day: 3
● P who sent only the first two :) : 1
● Surveyed (initial): 10
● P who already meditated: 5
● P who wanted a practice: 5
● Surveyed (post): 9
● P who completed 10 breaths on 9/21: 7
● P who took no breaths during the project: 2

6. Conclusions
● People are creative in finding “smiley faces”
● Unsure whether :) = breaths
● I don’t know how to schedule SMS
● Multiple tactics seemed to pay off
● People seemed appreciative
● Testimonials: “Great; Better; Briefly relaxed;
More centered. Calm. more grateful for the
beautiful day. Aware; it brought me back to
reality… what am i doint? how do I want to
spend the remainder of my day?”

7. References
● Cialdini, R. B. (2009). Influence. HarperCollins.
● Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004).
Mindfulness-based stress reduction and health benefits: A meta-analysis.
Journal of psychosomatic research, 57(1), 35-43.
● Heath, C., & Heath, D. (2011). Switch. Random House Digital, Inc..
● McGonigal, J. (2011). Reality is broken: Why games make us better and
how they can change the world. Penguin. com.
● Thaler, R. H., & Sunstein, C. R. (2008). Nudge: Improving decisions about
health, wealth, and happiness. Yale University Press.
● Shapiro, S. L., Astin, J. A., Bishop, S. R., & Cordova, M. (2005).
Mindfulness-based stress reduction for health care professionals: results
from a randomized trial. International Journal of Stress Management, 12
(2), 164.
● Speca, M., Carlson, L. E., Goodey, E., & Angen, M. (2000). A randomized,
wait-list controlled clinical trial: the effect of a mindfulness meditation-
based stress reduction program on mood and symptoms of stress in
cancer outpatients. Psychosomatic medicine, 62(5), 613-622.