1. 180 units to graduate!
at Stanford University means that on average!
a student must take 15 units per quarter!
1 hour of class !
time per unit means students must be in class for !
15 hours per week. !

2. division I student athletes devote !
over 40 hours to their sport per week1, !
leading many to squeeze most of !
of their class time into the morning hours!!

3. An analysis of the !
Stanford student athleteʼs utilization!
of time between lectures for stress reduction !
Researched and created by Coulton Bunney!
Stanford University Class of 2013!
Human Biology!

4. Commonly observed practices
of students at Stanford in
between classes:!
• needless texting!
Thus, one of the only times ! • talking on cell phone!
in an athleteʼs day to reduce !
stress is in between classes!
• worrying about lecture!
• unnecessarily rushing
to next class!

5. All of these practices lead to stress!!
texting!
“is beginning to worry physicians and psychologists, who say it is leading to
anxiety […] falling grades, repetitive stress injury […]” 2!
cell phone use!
“Aside from becoming an intrusion and consequently resulting in perceived stress,
[Information and Communication Technology, which includes cell phones] use can
itself be a source of stress.” 3!
worrying about lecture!
“Academic concerns like school work and grades, with 77 percent and 74 percent
respectively, maintain their positions as the top drivers of student stress” 4!
rushing in between classes!
“[Hurry sickness then is] expressed as heart disease, high blood pressure, or
depression of our immune function” 5!

6. how can this time in between classes be better utilized in
order to decrease stress for Stanford student athletes? !
My analysis of current solutions in this field all point !
To focusing on the act of walking itself. !

7. TEMPO FOCUSED SOLUTIONS!
iPod:! SynchStep iPhone app:!
Listening to music between classes.! Automagically changes song to match
current tempo of walking!
I. Focus on tempo created by music I. Allows user to keep attention on
lifts mood 6! how fast he/she is walking
through auditory feedback!
II. “Music can be a great aid in
meditation, helping to prevent II. Allows oneʼs pace to have
mind wandering” 7 ! concrete effects on exercise!
III. Listening to music while walking
increases adherence to practice 8 !
Drawback: The stress defeating properties of music depend largely on
genre. Fast paced complex music often leads to arousal, the opposite of calm 9 !

8. MIND BASED SOLUTIONS!
Walking Mediation:! BreathWalk:!
Mindfulness based stress reduction Concentrated breathing patterns
walking with a focus on five points: correlated with steps!
feeling, breath, world, audition, and
vision 10! I. Supposedly
leads
to
“biologic
flexibility”
[…
which
increases]
ability
I. Meditative aspect has positive to
gain
resilience
and
rebound
under
impacts on attention, emotion- stressful
situa?ons
12
regulation, and self-control 10!
II. Mindfulness aids in coping with
distress 11!
Drawback: Although both of these practices have obvious benefits for stress reduction, few
athletes have the time to learn them, and more so there are no triggers to elicit their continued use !

9. GOAL ORIENTED SOLUTIONS!
Momentum iPhone app:! Pedometer:!
Focus on your steps in the real world Keep track of number of steps taken in
as you climb stairs in order to make it between classes!
to the top of virtual monuments!
I. Gives incentive to students to I. Allows for tangible data to
actively want to walk in order to represent exercise achieved in
beat game! between lectures!
II. Makes walking in between II. Can be used to achieve pre-
classes purposeful! determined goals!
Drawback: While both solutions increase motivation to engage in walking, neither actively
draws attention to the act itself. Also, stress of achieving goals might counterbalance stress
reductive properties of walking.!

10. SUMMARY!
Tempo focused solutions: !
! !(+) Increases adherence to focused walking, prevents mind!
! ! !wandering, and gives concrete feedback on pace!
! ! (--) Calming properties too dependent on genre, leading to!
! ! !subjective stress reduction from user to user!
Mind based solutions: !
! !(+) Increases resilience to stress, decreases mind wandering, and!
! ! ! gives users reason to engage in a proven stress reduction method!
! ! (--) No good methods to trigger this behavior without strict self-!
! ! discipline, and also need initial time to learn practice !
Goal oriented solutions: !
! !(+) Gives incentive to users to engage in continued practice from both!
! ! ! a data and fun driven perspective!
! ! (--) Does not actively require user attention whilst walking, thus failing!
! ! !to defeat the stress causing properties such as texting, worrying, etc!

11. CONCLUSION!
Mind based solutions seems to have
the largest efficacy in reducing
stress without external controls, but
tempo and goal solutions seem to be
more accessible. If controlled for
genre, tempo based solutions would
be most effective method for stress
reduction in Stanford athletes.!

12. CITATIONS!
1
hBp://www.usatoday.com/sports/college/2011-­‐01-­‐14-­‐ncaa-­‐survey_N.htm
2
hBp://www.ny?mes.com/2009/05/26/health/26teen.html
3
Massimini,
M.,
&
Peterson,
M.
(2009).
Informa?on
and
Communica?on
Technology:
Affects
on
U.S.
College
Students.
Cyberpsychology:
Journal
of
Psychosocial
Research
on
Cyberspace,
3(1),
ar?cle
3.
4
hBp://www.campuscalm.com/did_you_know.html
5
hBp://www.amca.com/ar?cles/ar?cle-­‐hurrysickness.html
6
hBp://www.webmd.com/mental-­‐health/news/20031022/music-­‐improves-­‐mood
7
hBp://psychcentral.com/lib/2007/the-­‐power-­‐of-­‐music-­‐to-­‐reduce-­‐stress/
8
Research:Interven?ons
to
promote
walking:
systema?c
review
David
Ogilvie,
Charles
E
Foster,
Helen
Rothnie,
Nick
Cavill,
Val
Hamilton,
Claire
F
Fitzsimons,
NaneBe
Mutrie
,
on
behalf
of
the
Scofsh
Physical
Ac?vity
Research
Collabora?on
(SPARColl)BMJ
2007;334:1204
doi:10.1136/bmj.39198.722720.BE
(Published
31
May
2007)
9
hBp://www.sixwise.com/newsleBers/05/10/12/new-­‐study-­‐confirms-­‐it-­‐music-­‐is-­‐a-­‐must-­‐
for-­‐your-­‐good-­‐health-­‐-­‐and-­‐your-­‐brain.htm
10
hBp://www.psychologytoday.com/blog/the-­‐science-­‐willpower/201009/walking-­‐
medita?on-­‐the-­‐perfect-­‐10-­‐minute-­‐willpower-­‐boost
11
Grossman,
P.,
Niemann,
L.,
Schmidt,
S.,
and
Walach,
H.
(2004).
"Mindfulness-­‐based
stress
reduc?on
and
health
benefits:
A
meta-­‐analysis",
Journal
of
Psychosoma?c
Research
57:35–43

13. CITATIONS (CONTINUED)!
12
hBp://www.kundaliniresearchins?tute.org/breathwalk/wha?sbw/science.html