The Cloudwatching™ Method involves lying down, panoramic vision, and being outside in natural sunlight in nature. Here are some scientific reasons why this may be very good for you.

The Science of Lying Down: In the Cloudwatching™ Method, you are encouraged to lie down comfortably on your back for maximum benefit. Lying down triggers reflexes that relax your muscles, breathing, heart, blood vessels and brain, while reducing hormones.

  • Lying down relaxes tense muscles (1) (Snijders et al.)

  • Lying down quiets your breathing (2) (Kera and Maruyama)

  • Lying down rests your heart, relaxes your blood vessels, and triggers a drop in blood pressure (3, 4, 5,6) (La Rovere et al., Singer et al., Pump et al., Gharib et al.)

  • Lying down quiets your brain (7)(Cole)

  • Lying down reduces the levels of certain stress hormones epinephrine (aka noradrenaline), vasopressin, renin and aldosterone circulating in your bloodstream, compared to their levels when you are sitting.(5, 6) (Pump et al., Gharib et al.)

The Science of Panoramic Vision: When we are on our devices, we use our focal vision – we are looking at something specific and up-close. The Cloudwatching Method promotes panoramic vision which involves gazing far and wide. It takes us out of vigilant mode, puts us in a relaxed state and restores our focus. It also relieves eyestrain and improves eye health.

  • Panoramic vision reduces stress. You can proactively shift out of a stressful state into a relaxed state by broadening your vision far and wide. (8) (Ferriss, 2021, 10:21)

    • “[This is called] panoramic vision, or optic flow. That mode of vision releases [relaxes] a mechanism in the brain stem involved in vigilance [being on guard] and arousal [active or hyperactive brain].” (9) (Higgins & Wapner)

  • Panoramic vision slows time

    • [When we are stressed], [our] perception of time is faster. (10) (Ferriss 2021, 7:05)

    • "When we are in panoramic vision, our perception of time broadens and we feel like we have more time" (11) (Roll, 2020 1:25:15)

  • Panoramic vision resets focus (12) (Roll, 2020, 1:28:54)

  • Panoramic vision may improve eyesight (13)(Huberman, 2021, 1:04:32)

  • Taking breaks to practice ‘panoramic vision’ is “one of the best things you can do for the musculature of the inner eye.” (14) (Huberman, 2021, 46:03)


    • When you read, work on a computer, or do close-up tasks, you chronically tighten muscles in your eyes to adjust the lens to maintain near-focus. When you gaze softly into the distance, you relax these muscles. (14)

The Science of Light: Exposing your eyes to the light of the sky each day, as you would in Cloudwatching, can be a powerful way to synchronize and strengthen your circadian rhythms. This can brighten your mood, boost daytime alertness and performance, promote better sleep and more.

  • Regular exposure to the light of the sky synchronizes your circadian rhythms. Synchronizing your circadian rhythms can improve almost every aspect of your health and well-being.

  • Your brain has a master circadian clock that synchronizes almost every function of your body and mind, ranging from your ability to think to your mood, productivity, heart rate, muscle strength, hormone levels, immune function, metabolism, and even DNA expression. You are healthiest, feel best, perform best and are the most pleasant to be around when your clock strongly and accurately coordinates these processes. (15, 16, 17, 18, 19) (Patke et al., Fagiani et al., Dijk & Lockley, Wright et al., Teo et al.)

  • The daily light/dark cycle of the sky provides the natural timing signal that synchronizes your biological clock to the rotation of the earth and strengthens its power to coordinate mind/body rhythms. In particular, special photoreceptive cells in your retina (ipsRGCs) respond to the blue portion of the daylight spectrum (which is very strong even on cloudy days) to give your clock the extra “kick” it needs each day. (20, 21, 22, 23) (Brown et al., St. Hilaire et al., Rüger et al., Lazzerini et al., )

  • Light exposure during the first hours after awakening in the morning may produce the strongest effects. “On a sunny morning, get outside for 5 to 10 minutes. Even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes.” (24) (Huberman, 2023)

  • Even if you can’t do it in the morning, simply getting outside regularly day after day can greatly improve your circadian rhythms. (20) (Brown et al.)



  • Morning exposure to bright light can brighten your mood (25, 26, 23, 27) (Glickman et al., Lieverse et al., Lazzerini et al., Terman et al.)


  • Regular exposure to daylight can promote better sleep (17, 28) (Dijk & Lockley, Borbély et al.)

  • Dark sky counts too. Exposure to light at night, especially blue light, interferes with the synchronization of your circadian rhythms and suppresses your natural secretion of the hormone melatonin. If you Cloudwatch at night as part of a program to minimize your exposure to all artificial light after sunset, the dark sky and overall darkness may act as an “anti-light” signal that helps synchronize and strengthen your circdian rhythms and preserves your melatonin levels. (29, 20) (Ostrin et al., Brown et al.) This can help you sleep better and improve your overall well-being.


Science of Nature (more to come)

  • Being in nature for as few as 5 minutes improves people's moods. (30) (Neill et al)

  • Brief contact with nature improves emotional well-being (31) (McMahan and Estes)

  • Many people find that just spending time in nature triggers feelings of awe and well-being. This is not just folklore, it is supported by scientific research. (32) (Büssing, 2021)

Science of Quiet Alertness (coming soon)

CITATIONS

  1. Snijders, C.J., Slagter, A.H., van Strik, R., Vleeming, A., Stoeckart, R., & Stam, H.J. (1995). Why leg crossing? The influence of common postures on abdominal muscle activity. Spine, 20(18), 1989-93.

  2. Kera, T., & Maruyama, H. (2005). The effect of posture on respiratory activity of the abdominal muscles. Journal of physiological anthropology and applied human science, 24(4), 259-65.

  3. La Rovere, M.T., Pinna, G.D., & Raczak, G. (2008). Baroreflex sensitivity: measurement and clinical implications. Annals of noninvasive electrocardiology : the official journal of the International Society for Holter and Noninvasive Electrocardiology, Inc, 13(2), 191-207.

  4. Singer, W., OpferGgehrking, T.L., McPhee, B.R., Hilz, M.J., & Low, P.A. (2001). Influence of posture on the Valsalva manoeuvre. Clinical science (London, England : 1979), 100(4), 433-40.

  5. Pump, B., Gabrielsen, A., Christensen, N.J., Bie, P., Bestle, M., & Norsk, P. (1999). Mechanisms of inhibition of vasopressin release during moderate antiorthostatic posture change in humans. The American journal of physiology, 277(1), R229-35.

  6. Gharib, C., Gauquelin, G., Pequignot, J.M., Geelen, G., Bizollon, C.A., & Guell, A. (1988). Early hormonal effects of head-down tilt (-10 degrees) in humans. Aviation, space, and environmental medicine, 59(7), 624-9.

  7. Cole, R.J. (1989). Postural baroreflex stimuli may affect EEG arousal and sleep in humans. Journal of applied physiology (Bethesda, Md. : 1985), 67(6), 2369-75.

  8. Ferriss, T. (2021, November 6, 10:21). How Panoramic Vision Can Reduce Your Stress and Anxiety | Dr. Andrew Huberman | The Tim Ferriss Show. YouTube. https://www.youtube.com/watch?v=dqCEOJSvgwA

  9. Higgins, N., & Wapner, J. (2020, November 16). Vision and Breathing May Be the Secrets to Surviving 2020. Scientific American. https://www.scientificamerican.com/article/vision-and-breathing-may-be-the-secrets-to-surviving-2020/

  10. Ferriss, T. (2021, November 6, 7:05). How Panoramic Vision Can Reduce Your Stress and Anxiety | Dr. Andrew Huberman | The Tim Ferriss Show. YouTube. https://www.youtube.com/watch?v=dqCEOJSvgwA

  11. Roll, R. (2020, July 20, 1:25). Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast. YouTube. https://www.youtube.com/watch?v=SwQhKFMxmDY

  12. Roll, R. (2020, July 20,1:28:54). Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast. YouTube. https://www.youtube.com/watch?v=SwQhKFMxmDY

  13. Huberman, A. (2021, June 14, 1:04:32). The Science of Vision, Eye Health & Seeing Better | Huberman Lab Podcast #24. YouTube. https://www.youtube.com/watch?v=ObtW353d5i0

  14. Huberman, A. (2021, June 14, 46:03). The Science of Vision, Eye Health & Seeing Better | Huberman Lab Podcast #24. YouTube. https://www.youtube.com/watch?v=ObtW353d5i0

  15. Patke, A., Young, M.W., & Axelrod, S. (2020). Molecular mechanisms and physiological importance of circadian rhythms. Nature reviews. Molecular cell biology, 21(2), 67-84.

  16. Fagiani, F., Di Marino, D., Romagnoli, A., Travelli, C., Voltan, D., Di Cesare Mannelli, L., ... & Lanni, C. (2022). Molecular regulations of circadian rhythm and implications for physiology and diseases. Signal transduction and targeted therapy, 7(1), 41.

  17. Dijk, D.J., Lockley, S.W., & Dijk, D.J. (2002). Integration of human sleep-wake regulation and circadian rhythmicity. Journal of applied physiology (Bethesda, Md. : 1985), 92(2), 852-62.

  18. Wright, K.P., Hull, J.T., Czeisler, C.A., & Czeisler, C.A. (2002). Relationship between alertness, performance, and body temperature in humans. American journal of physiology. Regulatory, integrative and comparative physiology, 283(6), R1370-7.

  19. Teo, W., Newton, M.J., & McGuigan, M.R. (2011). Circadian rhythms in exercise performance: implications for hormonal and muscular adaptation. Journal of sports science & medicine, 10(4), 600-6.

  20. Brown, T.M., Brainard, G.C., Cajochen, C., Czeisler, C.A., Hanifin, J.P., Lockley, S.W., ... & Wright, K.P. (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS biology, 20(3), e3001571.

  21. St Hilaire, M.A., Gooley, J.J., Khalsa, S.B., Kronauer, R.E., Czeisler, C.A., & Lockley, S.W. (2012). Human phase response curve to a 1 h pulse of bright white light. The Journal of physiology, 590(13), 3035-45.

  22. Rüger M, St Hilaire MA, Brainard GC, Khalsa SBS, Kronauer RE, Czeisler CA, Lockley SW. Human phase response curve to a single 6.5h pulse of short-wavelength light, J Physiol 591.1 (2013) pp 353–363.

  23. Lazzerini Ospri, L., Prusky, G., & Hattar, S. (2017). Mood, the Circadian System, and Melanopsin Retinal Ganglion Cells. Annual review of neuroscience, 40, 539-56.

  24. Huberman, A. (2023, 1 24). Using Light for Health. Huberman Lab. https://www.hubermanlab.com/newsletter/using-light-for-health

  25. Glickman, G., Byrne, B., Pineda, C., Hauck, W.W., & Brainard, G.C. (2006). Light therapy for seasonal affective disorder with blue narrow-band light-emitting diodes (LEDs). Biological psychiatry, 59(6), 502-7.

  26. Lieverse, R., Van Someren, E.J., Nielen, M.M., Uitdehaag, B.M., Smit, J.H., & Hoogendijk, W.J. (2011). Bright light treatment in elderly patients with nonseasonal major depressive disorder: a randomized placebo-controlled trial. Archives of general psychiatry, 68(1), 61-70.

  27. Terman, J.S., Terman, M., Lo, E.S., & Cooper, T.B. (2001). Circadian time of morning light administration and therapeutic response in winter depression. Archives of general psychiatry, 58(1), 69-75.

  28. Borbély, A.A., Daan, S., Wirz-Justice, A., & Deboer, T. (2016). The two-process model of sleep regulation: a reappraisal. Journal of sleep research, 25(2), 131-43.

  29. Ostrin, L.A., Abbott, K.S., & Queener, H.M. (2017). Attenuation of short wavelengths alters sleep and the ipRGC pupil response. Ophthalmic & physiological optics : the journal of the British College of Ophthalmic Opticians (Optometrists), 37(4), 440-50.

  30. Calum Neill, Janelle Gerard & Katherine D. Arbuthnott (2019) Nature contact and mood benefits: contact duration and mood type, The Journal of Positive Psychology, 14:6, 756-767, DOI: 10.1080/17439760.2018.1557242

  31. Ethan A. McMahan & David Estes (2015) The effect of contact with natural environments on positive and negative affect: A meta-analysis, The Journal of Positive Psychology, 10:6, 507-519, DOI: 10.1080/17439760.2014.994224

  32. Büssing, A. (2021, 09 30). Wondering Awe as a Perceptive Aspect of Spirituality and Its Relation to Indicators of Wellbeing: Frequency of Perception and Underlying Triggers. Frontiers in Psychology. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.738770/full#ref12

Findings from my Cloudwatching Service Study.

I conducted a cloudwatching service study with 13 wonderful participants (August 8 to Sept 10, 2020). It was part of my practical treatise and a requirement for my doctorate degree in spiritual science. The study required the participants to do the method daily for 33 consecutive days for a minimum of 5 minutes per day. The method involved the participants to be in a supine position (lying horizontally with the face and torso facing up) or a reclining position. Each participant completed a pre-study questionnaire for screening purposes (18 questions). Each participant completed 2 digital tracking forms (before and after method) daily to track their awarenesses and changes in their physical, mental and emotional states. After the study, the participants completed a very detailed post-study questionnaire (49 questions). I am grateful for these amazing study participants. They showed up every day. In addition, they shared what worked and what didn’t. And, they helped me to take the cloudwatching method to the next level so I may service in a greater way.

The study took place during unprecedented times. It was in the middle of the Coronavirus pandemic, political discord, social unrest, racial injustice, and economic uncertainty. Many of the participants were grappling with these issues. In addition, 9 days into the study, many wildfires in California and Nevada erupted and continued on until the end of the study which impacted 85% of the participants. The air quality index was consistently in the “unhealthy to hazardous” range so indoor cloudwatching sessions were encouraged. During this time, the sky was mostly unrecognizable (orange, murky grey or even brown). In my opinion, the results of the study would have been much more favorable without the wildfires. However, it was comforting to know that the cloudwatching method endured and proved to be successful during these difficult times.

Key results and highlights:

  1. On average, participants felt calmer, more relaxed, and present after doing the method. Before cloudwatching they had an average score of 7.0 and after cloudwatching 8.1 from a 1-10 scale.

  2. On average, participants felt more well-rested and energetic after doing the method. Before cloudwatching they had an average score of 6.8 and after cloudwatching 7.6 from a 1-10 scale.

  3. On average, 80% of the participants felt better after their session. The daily average was 4.2 from a 1-5 scale. 5=felt better after method, 1=felt worse after method.

  4. 100% of the participants felt the method had a positive effect in their state of mind; and 85% in their emotional state

  5. 92% experienced a sense of slowing down when doing the method

  6. 92% experienced a greater awareness of thoughts including mind chatter during the method

  7. 85% of the participants experienced a sense of gratitude during or after the method

  8. 85% improved their energy for everyday life

  9. 77% experienced insights, intuition, or a new perspective during the method