Report: How to breathe by annalena Weber

Home Reference Manual TYMPBP | Project Report

Annalena Weber Student number 22847265 Spring term 2015 University of Reading 1

Contents BRIEF

DISCOVER

Books about breathing 7

Spreads and overall appearance 13

TRANSFORM

Task analysis 17

Typeface and format 23

ILLUSTRATION Anatomical illustrations 25

Sitting positions 27

Illustration style 29 Layout 31 Symbols of air 33

PAGES

The cover 35

The divider-pages 37 The reference-spread 39

MAKE

Usability testing 41

Blad 42

Grid 46

Rules 49

Design of the final pages 51

Specifications 57

brie f

Brief Home reference manual AIMS • To understand how text, photos and diagrams can work together to explain information. • To explore the double page spread as a unit of meaning. • To understand the roles and relationships of publishers, book pack agers, authors and designers in home reference publishing. • To understand systematic approaches to content generation and page design. BACKGROUND The term ‘home reference manual’ refers to books aimed at a general market (ie not textbooks, not technical manuals) on topics such as: Cookery, Gardening, DIY, Sports, Travel, Collecting, Crafts or hobbies. Well-known producers of home reference manuals include Time-Life, Reader’s Digest, Dorling Kindersley, and Mitchell Beazley. Home reference manuals are often developed in a way that is very different from the traditional publishers’ model. Because they usually contain a high proportion of illustrations, and carefully crafted pages, home reference manuals are expensive to produce. To be economically viable, therefore, production costs are often shared by different publishers operating in different countries (and therefore different languages). In these cases, production is undertaken by book packaging firms, rather than by the publishers themselves. Or larger publishers may package the books and sell licenses to other publishers in smaller markets. TASK You will design a ‘blad’ for an illustrated book on any topic of interest to a general audience. A blad is a leaflet, usually in the same format as the book, using the book’s cover, and including some sample pages. We suggest the intended audience should be people not skilled at the subject, so it should not assume people know the meaning of technical terms, or what specialist tools are for. The blad should contain: • A cover. • A process spread • A reference spread The default design/production specification, which would be reflected in the design of the blad, is for a mass-market co-editionable book. However,within the context of this project, we are not ruling out specifications for single market, small-scale press productions.

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Discover Books about breathing COVER AND CONTENTS Most of the books available in the UK have either a spiritual or a medical approach. They all seem a little dated and not aimed at the mainstream-reader. Some books focus on a special technique, for example the yoga technique Pranayama. There are very little books that have a more general focus. Breatheology and The healing power of breath seem to be aimed at the general public. To be able to compare different styles I analysed several books about breath-control published in Germany. Here the market has a much bigger variety of books with a more general approach that have a more professional look. Publishing houses like TRIAS and Springer Wien New York are well known for their home-reference-manuals about psychological and physical problems. Just a glance at the covers shows that these books are designed for the mainstream-reader.

BOOKS ABOUT BREATH-CONTROL: UK How To Breathe The symptoms if you get it wrong and how to fix it, Gething, 2014 >> essays, general approach, topics from yoga to respiratory system Main chapters and their keywords 1 Why bother with breath > yoga 2 Respiration and the Chest > respiratory system 3 Following your nose > functions of the nose 4 Portal to higher awareness > â&#x20AC;&#x153;the science of breathâ&#x20AC;? Cover Reduced design, warm colours, easy, straight-forward approach of topic

The breathing book, Good health and Vitality Through Essential Breath Work, Farhi, 1996 >> focus on techniques; more physical, medical approach but also one chapter about mindfulness Main chapters and their keywords Part 1: Fundamentals > relaxations methods and normal breathing, function of respiratory muscles, basic breathing methods Part 2: Opening to the breath > breathing techniques organised by body parts, exercises to make the breath deeper, mindfulness and help for health conditions Cover photo as cover illustration, dated look, unsaturated colours

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Breatheology, the art of concious breathing, Severinsen, 2010 >> divided into two parts: 1. ways of breathing 2. techniques, all chapters first offer an explanation and then specific exercises Main chapters and their keywords 1. Restless breathing > stress and reason for it, Diet and exercise 2 Normal breathing > habits, reason for breathing,control, exercises 3 4 5 6 7

Trained breathing > yoga Sustained breathing > holding breath Powerful breathing > sports Therapeutic breathing > illnesses Soothing breathing > pain relief

Cover photo as cover illustration, sporty, energetic style

The healing power of breath, Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions Brown, Gerbrad, 2012 >> therapeutical approach, focus on exercises Main chapters 1 Coherent Breathing an the body scan 2 Resistance Breathing 3 Breath Moving, the Total breath, The Complete Practice 4 Breath Practices for Stress, Insomnia, Anxiety, Phobias, Burnout, Depression, Trauma and Mass Disasters 5 „Ha“ Breath, Breath Counts, The total Practice, Vibration Breathing with Om and Song, Kong, Tong, Dong 6 Breathing Practices to Enhance Relationships, Love and Bonding, Heal Trauma, and Promote Connections 7 Use your Breath to Change your life 8. Conclusion and Review about Breathing techniques Cover textbook look, colours of air and body, focus on the word breath

Light on Pranayama, The Definitive Guide to the Art of Breathing, Iyengar, 2013 >> book about a specialised yoga-technique: theoretical and historical background and techniques Main chapters and their keywords Part 1 1 The theory of Pranayama > yoga (-stages), and pranayama, effects 2 The art of Pranayama > preparation and basic exercises 3 The techniques of Pranayama > exercises Part 2: Freedom and Beatitude > Meditation and relaxations Cover Oranamental design, bright colours, modern ‘lifestyle’-look

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Breathing Free, the revolutionary 5-day program to heal asthma, emphysema bronchitis and other, Hale, 1999 >> focus on healing of illnesses, how-to explanations and contexts of method Main chapters and their keywords 1 Into the next century > general ideas about well-being and health regeneration 2 Overbreathing> the respiratory system, causes of hyperventilation, link to illnesses 3 - 8 Breath Connection for different diseases 8 Breath connection for Panic Attacks and Stress 9 Holistic self-care for general well-being 10 Breath connection for asthmatic children 11 Breath of Life > background, ideas and general exercises for several illnesses 12 Feeding your health meals and nutritions 13 Planing and preparation > environmental, diet, support, mental attitude 14 The maintenance plan> for different illnesses 15 Question time 16 Science and History Cover sky as metaphor for breathing; dark type-colours on white ground; unappealing, dated look

Anxiety Free, Stop worrying and quieten your mind, Mckeown Ma, 2010 >> about the Buteyko technique, focus on spiritual psychological topics Main chapters and their keywords 1 What determines your happiness > mind control and let loose 2 The Buteyko Method > normal breathing, over-breathing: reasons for and exercises against it 3 Applying Buteyko Breathing > exercises and tests, and connection to every day life and problems 4 Physical Exercise to still the mind > importance and effect, breath control dong sports 5 Further stilling the mind > connect with inner body, going for walk etc 6 How to have a great night sleep 7 Know yourself > mind and thoughts 8 Individual madness > accepting being in peace with yourself 9 Society madness > influence that society has on us 10 Can you afford not to have a still mind > creativity 11 You know all of this > accepting reality 12 Going forward > taking control 13 The result 15 What to do > plans and examples Cover Title in textbook-design, (unappealing) hand-drawn illustration, relaxed mood

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BOOKS ABOUT BREATH-CONTROL: GERMANY Atem-Techniken: Breathing techniques >> very basic and easy to follow structure, focus on exercises Summary of the content 0 Introduction with focus on respiratory system 1 Pranayama 2 Easy, basic breathing-techniques 3 meditative breathing techniques 4 advanced breathing techniques

Atem-Entspannung: Relaxation through breathing >> easy to understand structure, different approaches: body and spirit Summary of the content 1 source of energy: the breath > respiratory system, breath and health 2 relaxed breathing: introduction, basic exercises for the body, basic exercises for the spirit, breathing variations 3 programs

Atem und Bewegung: Breath and movement >> vast overview: theory, practice and physiological background Summary of the content Part 1: Theory 1 the breath > the different meanings of breath 2 breath and movement > the relationship between body and breath 3 areas of application > different purposes of breath-control Part 2: 111 exercises Part 3: The anatomy and physiology of breathing

Atem: Breath >> yoga techniques for every day life Summary of the content 0 Introduction 1 the exploring the breath 2 the vitalising breath 3 the nurturing breath 4 the expansive breath 5 the cleaning breath 6 the expressive breath 7 exercises for health and performance 11

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Der Erfahrbare Atem (the experiential breath), Junfermann Verlag, 2007

Einfache Atemtechniken

Anmerkung Diese kleine Meditation wird Sie wunderbar entspannen. Sie lernen, auf den inneren Atem zu hören und können diesen, wann immer Sie ihn benötigen, einsetzen, um Stress, Nervosität und seelische Anspannungen zu beseitigen. Nebenbei dient diese Übung der Koordination der beiden Gehirnhälften, sie stärkt die Konzentration, fördert die Geisteskräfte und unterstützt das Gedächtnis. Wenn Ihnen etwas »dringend einfallen« muss, machen Sie diese Übung für ein paar Minuten, um Ihren grauen Zellen auf die Sprünge zu helfen.

Einfache Atemtechniken Ein kurzer Atem lässt in uns nur kurze Gedanken entstehen. Ein tiefer, voller Atem gibt uns die Kraft für hohe und weite Gedanken, für Inspiration und Erleuchtung.

Bauchatmung – das Zwerchfell spüren Legen Sie sich bei dieser Übung entspannt auf den Rücken. Ziehen Sie Ihre Beine an, sodass diese auf den Fußsohlen stehen, etwa zwanzig bis dreißig Zentimeter auseinander. Ihre Hände legen Sie flach neben den Körper auf den Boden. Atmen Sie nun langsam über die Nase ausschließlich in Ihren Unterbauch. Dieser wölbt sich dabei leicht nach außen. Ihr Brustkorb darf sich beim Einatmen nicht bewegen oder mit Atemluft füllen. (Sollten Sie als Anfänger Probleme mit der Atemführung in den Bauch haben, legen Sie sich ein Buch auf die Zone oberhalb des Bauchnabels und versuchen Sie, es ausschließlich mit dem Atem zu heben.) Halten Sie nun die Luft kurz an und ziehen Sie den gewölbten Bauch sanft nach innen, sodass sich die Wölbung nach oben in den Brustraum drückt. Dort verharren Sie bitte nicht, sondern drücken die Luft wieder nach unten in den Unterbauch, der sich wieder wölbt. Wiederholen Sie diese Bewegung ein zweites Mal und, wenn es gelingt, auch noch ein drittes Mal, be-

Atemtechniken (breathing techniques), Trias Verlag, 2007

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Discover Spreads and overall appearance Since there are very little modern breathing-books in the UK, I focused my research on the German market. Most of the books are text-based. Some have a very clinical look, others seem very spiritual. The minority of the books base their explanations on illustrations. However, there are several books which use photos to show how to do a certain exercise. Almost all the books are thin soft-covers. The paper used is glossy and the books are completely printed in colour. The books that are printed in black and white often use an uncoated paper. The choice of paper does generally not represent if the books have a more medical or a more therapeutical approach.

Der Erfahrbare Atem: The experiential breath, Junfermann Verlag, 2007 Overall dated look; but with some very delicate, subtle illustrations; black and white pages

Atemtechniken: Breathing techniques, Trias Verlag, 2007 Almost completely text-based; but with some small sensual illustrations on the chapter-openings; black and white pages

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Kraftquelle Atem (The source of power: your breath), Trias Verlag, 2012

Atemtherapie (Breath Therapy), Springer Verlag, 2010

Atem und bewegung (Breath and movement), Springer Verlag, 2010 14

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Kraftquelle Atem: The source of power: your breath, Trias Verlag, 2012 Photographies to set the mood but also for explanation; strong warm colours for vivid look; colour throughout the whole book

Atemtherapie: Breath Therapy, Springer Verlag, 2010 Very text-based; a few illustrations depicting the physical aspects; medical clean look; colour throughout the whole book

Atem und Bewegung: Breath and movement, Springer Verlag, 2010 Photos on the cover and the exercise-part; colour throughout the whole book; no illustrations in the introduction

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Step by step instructions on http://www.yogajournal.com/slideshow/challenge-pose-padmasana/#slide-0

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Transform Task analysis BRIEF Carry out a task from your chosen subject area, or ask someone else to. Take a process that is described in an existing book (or one that you already know), and test it. Use this analysis to map out alternative ways to organise the content structure for double page spreads. Justify the space used: does it need one page, a double page spread or more to explain the content adequately? Develop a number of alternative layouts in sketch form, and explain the benefits and trade-offs of each. Remember that although youâ&#x20AC;&#x2122;ve up to this point focused on the content of just a few pages or spreads, you are designing an information system that has to work across a whole book. MY TASK-ANALYSIS I chose a basic exercise that is not directly connected to breathing techniques, but essential to many practices that are strongly connected to this topic. It is relatively easy to find instructions on how to sit correctly in lotuspose. I chose a step-by-step description on http://www.yogajournal. com/slideshow/challenge-pose-padmasana/#slide-0 The pictures are clear and the white background helps to focus. The process is divided into four easy to follow steps. For the purpose of having a small number of steps, the descriptions are rather long. Looking at other websites and books I found that they often include some preparing exercises. This is important because if the muscles are not flexible enough you could hurt yourself. For this reason I introduced some stretching exercises in my own step-by-step description. Moreover, I divided the process into a larger number of steps allowing a shorter explanation text for each step. Since my manual How to breathe is meant to be used at home, the background of the pictures is less minimalistic than in the photos. It rather illustrates the real circumstances the reader would be facing. As I chose not to use photos in the book, this step-by-step description would have been illustrated if it would be included.

3 2

format 1: width: 169 mm height 214 mm

format 2: width: 183 mm height 236 mm

format 3: width: 187 mm height 234 mm

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Transform Typeface and format TYPEFACE I started to look for a typeface that relates to terms like air and breathing. I tested them in the dark blue of the running text, in order to see which one works best. I settled for Weidemann BQ quite early: it works well for narrow columns because it is very long itself and sets tightly. I also liked the fact that it was originally designed to set the bible in. As the breathing techniques often have a spiritual touch, it felt like an appropriate choice. I tried to use only one typeface in the beginning but encountered several problems, so I chose Naiv to combine with Weidemann.

Weidemann BQ

Proforma

Kurt Weidemann, 1983, Berthold 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

by Petr van Blokland,1994, Font Bureau 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

Naiv

Perrywood

Timo Gaessner, 2006, Gestalten 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

by Johannes Birkenbach, 1993, Monotype 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

Sassoon

ITC Berkley Oldstyle

Rosemary Sassoon, 1995, Monotype 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

by Frederic W. Goudy, Tony Stan, 1983, ITC 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

Excelsior by Chauncey H. Griffith, 1931, Linotype 1 breath in deeply through the nose 2 hold the breath for 4 to 5 seconds

FORMAT The first page-layout had a format of 169 mm x 214 mm, this is roughly a 4:5 ratio. In the process of developing a grid and a basic design-concept I enlarged the page-size twice.

t r ansform â&#x20AC;&#x192; illustrati o n

first version: layers with shadows, colour with noise

second version: mixture of vectors and painted elements

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Transform Anatomical illustrations Before I started to work on the illustrations for the process-spread I illustrated the respiratory system. I tried adding noise digitally to make it appeal less flat. After deciding on an illustration-style for the processspread I adjusted the style of the old illustrations for the respiratory system.

third and final version: only vectors, but rounded and abstracted forms 25

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Transform Sitting positions I focused on the illustrations of the chapter basic program. Since it is the most important part of the book I wanted to find the right style. I tried to find photos of people sitting in a relaxed atmosphere. I looked for some pictures of meditation as well but then decided to go another way. So I mainly focused on people sitting on a chair, photographed in profile.

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photo that first drafts were based on

changed colours; first ideas on how to illustrate the air

abstracted version

illustration based on photo

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Transform Illustration style After deciding on a position that well-suited for most of the exercises I thought about the style of the illustrations. The style of the first intents was very close to the photo. However, the sitting person was clearly masculine and I did not want female readers to be disturbed by that. I also felt that the illustrations were not characteristic enough, so I tried to abstract them more.

development of the illustration sytle used in the manual 29

transform illustratio n

Let off steam

1 3

1 2 3

Wave-breathing

1 3

breath in deeply through the nose hold the breath for 4 to 5 seconds a) breath out through the widely opened mouth b) breath and give your breath a voice: sigh, groan, moan

You can do this exercise while driving your car, too.

1 Imagine a wave that is builing up quickly and rolls out slowly, but don´t try to control your breathing-speed 2 a) Breathe in and out through the nose • be aware on how calming the normal breathing-rythm can be • the exercises are about feeling how you feel and not how you should feel 2 b) after breathing in hold your breath for some moments • feel the silence until your body demands air. This can take unexpectedly long.

7 to 9 times

Lip-break 1 breath in deeply through the nose 2 a) breath out through the hardly opened mouth • only open your mouth so far that you feel some resistance when breathing out. You should feel this ‘Backwater’ through to your belly • the breath should be regulated only by the lips and not by the diaphragm or the pectoral muscles • I MAG I N E blowing at a candle without blowing it out b) exhale longer • a feeling of breath-shortness should occur: you should feel a soft ache in your pelvic floor

Arc-breathing 1 after breathing out: ‘make contact’ with your left food • you should feel an itch or warm feeling in your toes or on your sole 2 while breathing in, conduct this emotion through to your left half of the body to your parting • perceive all the bad sensations and take them with you 3 with the exhalation let the sensation slight down through your right half of the part to your right foot 4 move up again with the next inhalation • the way of the breath has the form of a gotic arc as a singular exercise: instead of a nap, or at night, when you lie awake

! avoid normal breathing, if possible • rather shorten the period of exhaling by opening the lips a little more • TH E AI M is to create a lack of oxygen • I MAG I N E the exercise as long-distance diving, if you like diving

roughly 9 times

The basic program

Wave-breathing I MAG I N E a wave that is builing up quickly and rolls out slowly, but don´t try to control your breathing-speed

Let off steam 3

1 2 3

a) Breathe in and out through the nose • be aware on how calming the normal breathing-rythm can be • the exercises are about feeling how you feel and not how you should feel b) after breathing in hold your breath for some moments • feel the silence until your body demands air. This can take unexpectedly long.

breath in deeply through the nose hold the breath for 4 to 5 seconds a) breath out through the widely opened mouth b) breath and give your breath a voice: sigh, groan, moan You can do this exercise while driving your car, too. 7 to 9 times

1&3 7 to 9 times

Arc-breathing

roughly 9 times

as a singular exercise: instead of a nap, or at night, when you lie awake

1 The instinctivness of the breathing can get lost while doing these exercises. Put your hand on your belly and focus on the movement • normally the breath regulates itself very fast • if you feel your breath is to shallow, just accept it

breath in and out, concentrate on your left food while beathing out • you should feel an itch or warm feeling in your toes or on your sole 1 while breathing in, conduct this emotion through your left half of the body to your parting • perceive all the bad sensations and take them with you on the journey 2 with the exhalation let the sensation slight down through your right half of the part to your right foot 3 move up again with the next inhalation • the way of the breath has the form of a gotic arc

il l u s t r a t io n t rans f orm

Transform Layout I chose all the design-elements based on the basic-program-page. The decision for blue as the main colour was easy because of its obvious connection to air and breathing. I chose the orange or skin-tone as a second colour for the very abstracted illustrations of the people. As I decided from the beginning to divide the books into several parts I tried to find the appropriate matching visible structure.

The basic program

Wave-breathing I MAG I N E a wave that is builing up quickly and rolls out slowly, but don´t try to control your breathing-speed

1 3

Let off steam 1 2 3

breath in deeply through the nose hold the breath for 4 to 5 seconds a) breath out through the widely opened mouth b) breath and give your breath a voice: sigh, groan, moan

You can do this exercise while driving your car, too.

a) Breathe in and out through the nose • be aware on how calming the normal breathing- rythm can be • the exercises are about feeling how you feel and not how you should feel b) after breathing in hold your breath for some moments • feel the silence until your body demands air. This can take unexpectedly long.

1& 3

7 to 9 times

Lip-break 1 3 ca 5 min

Arc-breathing breath in and out, concentrate on your left food while beathing out • you should feel an itch or warm feeling in your toes or on your sole 1 while breathing in, conduct this emotion through your left half of the body to your parting • perceive all the bad sensations and take them with you on the journey 2 with the exhalation let the sensation slight down through your right half of the part to your right foot 3 move up again with the next inhalation • the way of the breath has the form of a gotic arc You can do this exercise instead of a nap, or at night, when you lie awake

The floating hand

PART 3

1 breath in deeply through the nose 2 a) breath out through the hardly opened mouth • only open your mouth so far that you feel some resistance when breathing out. You should feel this ‘Backwater’ through to your belly • the breath should be regulated only by the lips and not by the diaphragm or the pectoral muscles • I MAG I N E blowing at a candle without blowing it out b) exhale longer • a feeling of breath-shortness should occur: you should feel a soft ache in your pelvic floor

ca 10 times

1. The basic program

The instinctivness of the breathing can get lost while doing these exercises. Put your hand on your belly and focus on the movement • normally the breath regulates itself very fast • if you feel your breath is to shallow, just accept it

ca 2 min ca 9 times 56

1 . T H E B ASIC PROGRA M

1. T H E B A SI C PR O GR A M

The basic program

Lip-break Breathe in deeply through the nose

Nam et, qui sit officim olores acculle ndandam que moluptat expliquam et harum idunto cuptatus, ut optat vent. Cernam, volum, sitis sit lanihites molectem. Ed quo conet estem represt, accume prae. Iquitillabunu mura, ublius Marterra nonsum cupientelis et inc vicaesit, que audam Romnoni rmanum que ignam sultore munce

Breathe out through the hardly opened mouth Only open your mouth so far that you feel some resistance when breathing out.

You should feel this ‘Backwater’ through to your belly The breath should be regulated only by the lips and not by the diaphragm or the pectoral muscles

Imagine blowing at a candle without blowing it out

Let off steam

Breathe in deeply through the nose

Avoid normal breathing, if possible Rather shorten the period of exhaling by opening the lips a little more. The aim is to create a lack of oxygen

approximately 9 times

Exhale longer a feeling of breath-shortness should occur: you should feel a soft ache in your pelvic floor

Wave-breathing

Hold the breath for 4 to 5 seconds Imagine a wave that is builing up quickly and rolls out slowly But don´t try to control your breathing-speed Breathe out through the widely opened mouth or breathe out and give your breath a voice: sigh, groan, moan

You can do this exercise while driving your car, too.

7 to 9 times

Breathe in and out through the nose Be aware on how calming the normal breathing- rythm can be. The exercises are about feeling how you feel and not how you should feel

approx. 10 times

+ 56

After breathing in hold your breath for some moments Feel the silence until your body demands air. This can take unexpectedly long.

4 31

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birds

blowball

windows

energy flow in the body

sky 32

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Transform Symbols of air On the cover I combined a symbol for the topic air with an anatomic element of the human body. In order to create similar combinations for the divider-pages I looked for other symbols of air.

balloons

bubbles

wind symbols 33

How to Breathe A guide to different breathing techniques

above: first version below: second version with colours added 34

p a ge s â&#x20AC;&#x192; t ransf orm

Transform The cover I settled for a basic-cover design very early in the process. In the first version the background was a light blue that faded into a yellow tone at the bottom of the page. Because the second basic colour, orange, was not represented, I included it in the later versions. After designing the devider-pages in a different illustration-style I wanted to add some of these new stylistic elements to the cover.

How to Breathe A guide to different breathing techniques

last version: clouds added, subhead in Naiv

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first version: aveolies on dark blue backround with slight gradient

PART 1 OUR BREATH

second version: photo of sky as background

PART 1 OUR BREATH

third version: illustrated sky as background

PART 1

OUR BREATH

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Transform The divider-pages Throughout the longest part of the project I wanted to apply the idea of the cover also to the divider-pages: a symbol of air combined with an anatomic element of the respiratory system. In the end I decided not to use only anatomical elements, but any visual element that the following chapter would include.

YOUR BREATH

final version: only name of main chapter background one of the three main blue tones illustrated sky your breath: alveoli as balloons programs: arrows as wind

PROGRAMS

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THE NEED FOR OXYGEN

The need for oxygen About 98% of atmospheric oxygen comes from photosynthesis, the process by which plants produce sugars from carbon dioxide and water. The oxygen is essential to all animal life, and to many other organisms.

Cellular respiration happens inside every cell that makes up the body, Its chemical changes begin with a high-energy substance obtained from digested food, such as the sugar glocose, and oxygen. It ends with the production of carbon dioxide and the release of energy from the glucose. The cell uses this energy to provide the power other chemical processes. This series of chemical changes is long and complicated with more than twenty stages, but it can be simplified: One molecule of glucose plus six molecules of oxygen are changed by cellular respiration into six molecules of carbon dioxide and six molecules of water plus energy.

The oxygen comes from the air and is taken into the body by the respiratory system. The glucose is a obtained by digesting food. Carbon dioxide is an unwanted by-product of repsiration, it is continually removed from the body by the respiratory system. The water made by cellular respiration and other chemical processes inside cells is called water metabolism and about 320 mililitres is produced every 24 hours. The energy is carried around the cell by a special high-energy substance called ATP

energy Plants need water, energy and carbon dioxide for photosynthesis. Sugars and oxygen are produced

air carbon dioxide + water energy

The waste-products, water and carbon dioxide, can be used by the plants again.

ATP

oxygen sugars

Glucose

Oxygen

The sugars are partly used by the plants for their own purposes

carbon dioxide

By eating for example a fruit we consume sugar and gain energy sugars

food

water

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Transform The reference-spread The reference-spread did not change a lot after I first designed them. Of the two spreads (The need for oxygen and Your respiratory system) I struggled most with The need for oxygen, as there where two different topics to combine on one page. The link between the two topics was the symbol of the head. I wanted to use this link visually to emphasise the connection between the two topics. However, this way the layout was very difficult to handle. So I dropped the idea and hoped that the repeating symbol of the head would have the same connecting effect.

PHYSICAL INFORMATION

The need for oxygen

energy air

About 98% of atmospheric oxygen comes from photo synthesis, the process by which plants produce sugars from carbon dioxide and water. The oxygen is essential to all animal life, and to many other organisms.

ATP

Oxygen in nature Trees take in carbon dioxide from the air, water from the earth as well as a small amount from water vapour in the air. They then produce highly ordered and highly constrained sugar molecules, like glucose. The radiant energy from the sun gets transferred to the bond energies of the carbons and the other atoms in the glucose molecule. In addition to making the sugars, the plants also release oxygen which is

glucose essential for animal life. The leaves use the energy from the sun in tiny energy factories called chloroplasts. Using chlorophyll in the process called photosynthesis, they convert the sun‘s energy into storable form in ordered sugar molecules.

oxygen carbon dioxide water food and water

energy Plants need water, energy and carbon dioxide for photo synthesis. Sugars and oxygen are produced

carbon dioxide + water

oxygen sugars

The sugars are partly used by the plants for producing fruits and growth

sugars

By eating for example a fruit we consume sugar and gain energy

Oxygen in you The human cellular respiration happens inside every cell that makes up the body. Its chemical changes begin with a highenergy substance obtained from digested food, such as the sugar glocose, and oxygen. It ends with the production of carbon dioxide and the release of energy from the glucose. The cell uses this energy to provide the power other chemical processes. This series of chemical changes is long and complicated with more than twenty stages, but it can be simplified: One molecule of glucose plus six molecules of oxygen are changed by

cellular respiration into six molecules of carbon dioxide and six molecules of water plus energy. The oxygen comes from the air and is taken into the body by the respiratory system. The glucose is a obtained by digesting food. Carbon dioxide is an unwanted byproduct of repsiration, it is continually removed from the body by the respiratory system. The water made by cellular respiration and other chemical processes inside cells is called water metabolism and about 320 mililitres is produced every 24 hours. The energy is carried around the cell by a special highenergy substance called ATP.

m ak e

LIP-BREAK

This exercise may look or feel strange, but donâ&#x20AC;&#x2122;t worry! It is one of the most effective breathing exercises.

LIP-BREAK This exercise may look or feel strange, but donâ&#x20AC;&#x2122;t worry! It is one of the most effective breathing exercises. Breathe in deeply though the nose.

Breathe in deeply through the nose

When breathing out open your mouth slightly You should regulate your breath only with your lips. Your respiratory muscles should not be active. Imagine blowing at a candle without blowing it out

When breathing out open your mouth slightly You should regulate your breath only with your lips. Your respiratory muscles should not be active.

Imagine blowing at a candle without blowing it out

You should feel a traffic jam of air Observe how it moves up your throat. This observing is a crucial part of the exercise, this is a chance for you to forget about your thoughts and sorrows.

If possible do not breathe normally during this exercise Remember: the main aim of the exercise is to refresh your energy and renew concentration.

Over time you can try to lengthen the exhaling-period. Try to feel the centre of your breath. It can feel like an itch, but you can also imagine it being a warm light-spot.

testmaterial 1a: lip break, illustrated

ARC-BREATHING Concentrate on your left foot after breathing out. You might feel a tingling in your toes or sole.

Focus on this feeling. You can also imagine this tingle to be a warm light-spot.

When breathing in move this feeling up the left part of your body until you reaching your parting Do not ignore the negative feelings you might encounter on your way, but take them with you.

When breathing out let all the gathered feelings slight down your right part of your body.

You should feel a traffic jam of air Observe how it moves up your throat. This observing is a crucial part of the exercise, this is a chance for you to forget about your thoughts and sorrows. If possible do not breathe normally during this exercise. Remember: the main aim of the exercise is to refresh your energy and renew concentration. Over time you can try to lengthen the exhaling-period. Try to feel the centre of your breath. It can feel like an itch, but you can also imagine it being a warm light-spot.

testmaterial 1b: lip break, not illustrated

ARC-BREATHING

Concentrate on your left foot after breathing out. You might feel a tingling in your toes or sole. Focus on this feeling. You can also imagine this tingle to be a warm light-spot. When breathing in move this feeling up the left part of your body until you reaching your parting. Do not ignore the negative feelings you might encounter on your way, but take them with you. When breathing out let all the gathered feelings slight down your right part of your body. Then, breathe in again and move up the left part of your body again and so on. The route of your breath has the form of a gothic arc.

Then, breathe in again and move up the left part of your body again and so on. The route of your breath has the form of a gothic arc.

testmaterial 2a: arc-breathing, illustrated

testmaterial 2b: arc-breathing, not illustrated

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Make Usability testing BRIEF This project was linked to the Usability Testing self-directed project with Mary Dyson. Objectives • Evaluate range of methods to test user responses • Focus on design from the readers’ viewpoint • Gain practical experience of planning and carrying out user-focused research • Analyse relationship between testing and design process • Practice in writing logically and concisely Tasks 1. Identify a specific issue to test 2. Consider possible methods 3. Plan procedure and prepare test material (outline to MD & JLM) 4. Carry out testing 5. Analyse results 6. Prepare report of 1000–2000 words Results The testing was intended to determine if the illustrations used in my home-reference manual about breathing techniques, helped to understand the instructions of the exercises. The 16 participants had to state their personal preference before and after carrying out the exercises. The majority of the participants preferred illustrated to not illustrated instructions. Each participant had to carry out two exercises one illustrated and the other one not. They were timed and observed during the exercises and then asked to answer a short questionnaire. This combination of qualitative and quantitative data revealed that the illustrations can be very helpful, if the exercises involve imagination. Where the illustrations are not especially helpful they do not confuse the participants. Generally the research resulted in favour of the illustrations. However, some details of the design have to be changed to improve the clarity of the instructions.

Make Flatplan cover and parts

chapters

cover

designed

half title title

4&5

2&3 content

imprint

Part 1 our breath

6&7

8&9

Your respiratory centre

14 & 15

the rythm of breathing

18 & 19 2.1 Historical information

24 & 25

Your respiratory muscles

16 & 17

process spread The need for oxygen

20 & 21 intro: history of breathing therapies

1. introduction

10 & 11

reference spread how we breathe

12 & 13

1.1 Physical information

reference spread history of breathing thearpies

26 &27

breath and health

22 & 23

reference spread breathing techniques around the world

28 & 29

2.1 Explore your breath

Part 2 the exercises

intro

2.1.3 chest

2.1.5 the whole body

2.1.2 your sides

34 & 35

32 & 33

30 & 31

2.1.1 your belly

2.2 exercises for your body

2.2.4 exercise

2.2.1 before you start

2.14 back

2.2.5 exercise

36 & 37 2.2.6 exercise

38 & 39 2.2.8 exercise

40 & 41

2.2.9 exercise

2.2.11 exercise

42 & 43

44 & 45

46 & 47

2.3.2 exercise

2.3.4 exercise

2.3.6 exercise

2.3.8 exercise

2.3.3 exercise

2.3.5 exercise

2.3.7 exercise

2.3.9 exercise

48 & 49

50 & 51

Introduction

54 & 55

Chime

2.3 intro: breath =breath?

2.2.10 exercise

2.2.7 exercise

2.4 Breath variations

2.3 exercises for your mind

2.3.11 exercise

2.3.12 exercise 52 & 53

Buddy breathing

Yawn

Your diaghram

Exhale

Sniff

Hum

56 & 57

Hiss

2.3.10 exercise

58 & 59

Blow

Shine part 3 programs

Blow

60 & 61

Laugh

62 & 63

64 & 65

Sigh

3.1 basic program

66 & 67

68 & 69

70 & 71

74 & 75

76 & 77

78 & 79

80 & 81

86 & 87

88 & 89

92 & 93

94 & 95

98 & 99

100 & 101

3.2 morning

72 & 73

3.3 noon

78 & 79

3.4 evening

84 & 85

3.5 night

90 & 91

3.6 better mood program

96 & 97

3.7 more energy program

102 & 103

104 & 105

106 & 107

110 & 111

112 & 113

3.8 blow off steam

108 & 109

3.9 clear head

116 & 117

114 & 115

index illustration

120 & 121 back cover

126 & 127

122 & 123

118 & 119 index

end matter

124 & 125

inside back cover

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Make Rules COLOURS 1

blue: basic colour

orange/ skin-tone: second colour

red: third colour

TYPEFACE AND TITLE-SYSTEM

Weidemann BQ; 9 on 13 points, black bold medium and normal running text, specifiation, explantion

HEADING 1 57 points Naiv, bold text, upper case, parts

HEADING 2 36 points Naiv, bold text, upper case, main chapters

Heading 3 27 points Naiv, normal text, upper and lower case, page heading

Intro text 19 points on 21 Naiv, normal text, upper and lower case, Introduction

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Make Design of the final pages

Luisa Smith

How to Breathe A guide to different breathing techniques

HALF TITLE blue 4, light gradient to white at the bottom, Naiv (Heading 3) and Weidemann

Contents

YOUR BREATH

THE EXERCISES

Physical information 10 How we breathe 12 Your respiratory centre 14 Your respiratory muscles 16 The rhythm of breathing 18 The need for oxygen 20 Breath and health 22

Explore your breath 32 Your belly 35 Your sides 35 Your chest 36 Your back 36 Your whole body 37

Historical information 26 The history of breathing techniques 28 Breathingtherapies around the world 30

Exercises for the body 38 Before you start 39 Expand the body 40 Flankbreathing 40 Twist your spine 41 Diagonal twist 41 Stretch and curl 42 A massage for your back 43 Relax you back 44 Pelviscircles 44 Sit on heels 45 Exercises for your mind 46 Mindfulness 48 Mindfulness instead of multitasking 48 Enjoy the tranquillity 49 Mindfulness every day 49 A breathingwalk in the nature 50 Rooted in the earth 50 Swinging like a tree in the wind 51 Extend your exhalation 51 Stretch your sides 52 Swing your arms 52

PROGRAMS

Grow in length 53 Meditative walking 53 Breath variations 54 Buddy breathing 56 Exhale 56 Yawn 57 Sniff 57 Your diaphragm 58 Sigh 58 Hum 59 Chime 60 Hiss 61 Blow 61 Laugh 62 Clean 62 Shine 63

Basic program 66 Morning program 72 Noon program 78 Evening program 84 Night program 90 Better mood program 96 More energy program 102 Blow off steam program108 Clear head program 114 Index 122

ISBN: 978-0-415-46768-1 First published 2015 by Leever Books Reading, Whiteknights Road, Reading

The right of Leever Books and Luisa Smith to be identified as author of this work has been asserted by him/her in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

CONTENTS PAGE Introduction of the main structure and the 3 colours (blue 1 & 2 & 3) that are linked each to one part, imprint in blue 4, light gradient to blue at the bottom

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YOUR BREATH

PROGRAMS

DIVIDER PAGE 1 Artistic illustration in the background combined with digital illustrations in the foreground, heading 1 for the part title

I N T RO D U C TI O N

PHYSICAL INFORMATION

The respiratory system provides oxygen to the body’s cells while removing carbon dioxide. The airway, which includes the nose, mouth, pharynx, larynx, trachea, bronchi, and bronchioles, carries air between the lungs and the body’s exterior.

CHAPTER OPENING Repetition of the alveoli in detail to make the image on the divider-page more understandable, very short introduction text, ascender hight of heading 2 aligned with heading 1 on divider-page

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PHYSICAL INFORMATION

How we breathe

muscle fibres

When we breathe, the air travels to the lungs through a series of tubes and passages.

terminal bronchiole cartilage

Diaphragm When you breathe in, the diaphragm contracts downward. When you breathe out, the diaphragm relaxes upwards, pushing on the lungs, allowing them to deﬂate. Nasal cavities As air passes through the nasal cavities it is warmed and humidified, so that air that reaches the lungs is warmed and moist. The Nasal airways are lined with cilia and kept moist by mucous secretions.

nasal cavities

Pharynx Air travels from the nasal passages to the pharynx, or more commonly known as the throat. When the air leaves the pharynx it passes into the larynx, or the voice box. The vocal chords are two pairs of membranes that are stretched across the inside of the larynx. As the air is expired, the vocal chords vibrate.

pharynx larynx

trachea

Trachea The larynx goes directly into the trachea or the windpipe. The trachea is kept open by rings of cartilage within its walls. It is covered with a ciliated mucous membrane.

bronchi

bronchioles

Bronchi Around the center of the chest, the trachea divides into two cartilageringed tubes called bronchi. Also, this section of the respiratory system is lined with ciliated cells. The bronchi enter the lungs and spread into a treelike fashion into smaller tubes called bronchial tubes.

diaphragm

Bronchioles The bronchial tubes divide and then sub divide. By doing this their walls become thinner and have less and less cartilage. Eventually, they become a tiny group of tubes called bronchioles. Alveoli The bronchioles end in tiny balloonlike air sacs called alveoli. Your body has over 300 million alveoli. The alveoli are surrounded by a mesh of tiny blood vessels called capillaries. Here, oxygen from the inhaled air passes through the alveoli walls and into the blood The gas exchange When a body cell combines sugar with oxygen to get energy, carbon dioxide is formed. The blood brings oxygen to the body cells and takes away their carbon dioxide. The blood that travels back to the heart and lungs has picked up carbon dioxide from the body cells, and it has left most of its oxygen with the cells. We can think of the dark coloured, carbon dioxiderich blood as used blood. This is the blood that the heart pumps into the lungs. The carbon dioxide in the blood is exchanged for oxygen in the alveoli. Blood from the heart ﬂows through these capillaries and collects oxygen from the alveoli. At the same time, carbon dioxide passes out of the capillaries and into the alveoli. When you breathe out, you get rid of this carbon dioxide. The bright red, oxygenrich blood is returned to the heart and pumped out to the body. We can think of it as fresh blood.

capillary

air ﬂow inﬂates aveoli

arteriole with used blood

02 C02

venule with fresh blood

C02 02 02 C02

REFERENCE SPREAD 1 text-based explanation, sub-chapter-headings visually explained in the illustrations on each side, the reader now understands the function of the alveoli, the most vital part of the respiratory system

PHYSICAL INFORMATION

The need for oxygen

energy air

ATP

oxygen carbon dioxide water food and water

energy Plants need water, energy and carbon dioxide for photo synthesis. Sugars and oxygen are produced

carbon dioxide + water

oxygen sugars

The sugars are partly used by the plants for producing fruits and growth

sugars

By eating for example a fruit we consume sugar and gain energy

REFERENCE SPREAD 2 Oxygen in nature and Oxygen in you both explained by a text and an illustration, linked by the repetition of the head, arrows like on the process-spread

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B A SI C P R OG R A M

Basic program

Lip-Break

This program reduces stress and can help you to cope with physical and mental tensions, anxiety and fears, as well as pain. The program is based on a combination of the experience of breath and selfawareness. Do not put any pressure on yourself if you feel that an exercise is not working. The most im portant thing is to be aware of yourself – that includes stress and anxiety. The conscious awareness of a tension can have a more posi tive effect than the attempt to ignore it. Many of these exercises you can carry out separately. You can also choose to only do a certain part of the whole program, if you do not like some exercises. The whole program should take around 2040 minutes.

Try to carry out the program at the same time and place every day: this will speed up the cus tomisation. Choose a time when you are still relatively relaxed, but avoid the early morning or the late night. The ideal place is a comfort able armchair. Make sure that nobody disturbs you during the exercise. But ther is no need for total silence; some minor noises might even help you to relax. Start with 10 minutes (use an alarmclock) daily and prolong it over time.

Let off steam

This don’ breat

1 Br

2W sligh with shou

Imag blow

3 Yo how a cru for y sorro

1 Breathe in deeply through the nose

Wave-Brea 2 Hold the breath for 4 to 5 seconds

3 Breathe out through the widely opened mouth or breathe out and give your breath a voice: sigh, groan, moan

You can do this exercise while driving your car, too.

pe with ell as xperience

e s ll g t s r n e

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BASIC PROGRAM

Lip-Break

This exercise may look or feel strange, but don’t worry! It is one of the most effective breathing exercises.

If possible do not breathe normally during this exercise Remember: the main aim of the exercise is to refresh your energy and renew concentration. Over time you can try to lengthen the exhalingperiod. Try to feel the centre of your breath. It can feel like an itch, you can also imagine it being a warm lightspot.

1 Breathe in deeply through the nose

2 When breathing out open your mouth slightly You should regulate your breath only with your lips. Your respiratory muscles should not be active. Imagine blowing at a candle without blowing it out

3 You should feel a traffic jam of air Observe how it moves up your throat. This observing is a crucial part of the exercise, this is a chance for you to forget about your thoughts and sorrows.

Wave-Breathing Imagine a wave that is builing up quickly and rolls out slowly But don´t try to control your breathingspeed

Breathe in and out through the nose Be aware on how calming the normal breathing rythm can be. The exercises are about observing how you feel and not how you should feel

After breathing in hold your breath for some moments Feel the silence until your body demands air. This can take unexpectedly long.

PROCESS SPREAD • every exercise is explained step by step: one general illustration, zoom-ins in the form of a circle for the different steps • light blue boxes to differentiate the additional information from the exercise • different icons: + icon for additional information; dotted line for imagination; ! icon for facts you should pay attention to; different symbols for different places where you can carry out the exercise • heading 3, introduction text and numbers in Naiv, running text normally in Blue 1, with blue boxes in blue 2

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Make Specifications format: height 187 mm width 234 mm pages: 126 binding: • submission, spring term: Softcover, ‘Swiss broschur’ binding, white cloath tape for spine • submission, Final Display: Hardcover print: in mass-production: Offset paper: • paper inner pages, Acroprint, milk, 100 gsm • paper cover: Materica gesso, 250 gsm