What Is Your Heart Rate Variability?

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I get this asked a lot in clinic and thought I’d use this time to discuss an important aspect of your stress management and that is heart rate variability (HRV). 

Heart rate variability refers to the variation in time intervals between consecutive heartbeats. It is a measure of the efficiency of the sympathetic nervous system (ability to rev the body up and adapt to stress) and your parasympathetic nervous system (ability to calm your body down), plus the flexibility of your cardiovascular system. 

Higher HRV indicates a healthier and more resilient transition between these two systems, whilst a sluggish transition may suggest a lower HRV. Understanding HRV and its significance can provide valuable insights into your overall health. Your heart rate is governed by the balance of the sympathetic and parasympathetic nervous systems. 

Why is HRV important? 

HRV serves as an indicator of your bodies ability to respond to stressors and maintain balance. By understanding your HRV, we can gain insights into your body's response to various factors such as exercise, sleep quality, stress levels, and recovery - a lot of athletes use this measurement to see if they are ready for another tough training, or, would it be wiser to have a rest day. 

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Research

Research has shown that individuals with higher HRV tend to have better overall health; improved cardiovascular function, reduced risk of heart disease, and better stress management capabilities.

4 Interesting research articles: 

1. Heart rate variability and first cardiovascular event in populations without known cardiovascular disease: meta-analysis and dose–response meta-regression

2. A meta-analysis of heart rate variability in major depression

3. Anxiety Disorders are Associated with Reduced Heart Rate Variability: A Meta-Analysis

4. Heart rate variability in the prediction of mortality: A systematic review and meta-analysis of healthy and patient populations 

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How can I measure it?

Measuring HRV is a non-invasive process that can be done using various methods, including wearable devices, chest straps or smartphone applications. These tools analyse the intervals between your heartbeats (your pulse) and provide a numerical value that represents your HRV. 

There’s many nifty gadget out there now. 

How can I increase my HRV?

Regular monitoring of HRV can offer valuable information about your autonomic nervous system, stress levels, and overall cardiovascular health. HRV can be increased by regular exercise, healthy eating, staying hydrated, limiting alcohol, a good sleep routine (7-9 hours) and minimising stressors. I find these 6 components are like scratching an old record, we’ve all heard them before. However, how many of us actually prioritise them

They are simple, yet extremely effective.

If you could focus on one of those six components this month, what would it be?

Much love,

Mads x