We all know what a heart rate is, but not as many people are familiar with heart rate variability (HRV). It’s actually exactly what it sounds like: the variation in time between each heart beat. It’s so simple, yet easily misunderstood. Many people might think their heart beats very rhythmically and that a heart that beats like clockwork is an indicator of good health. But they’d be wrong!
Although your heart beat is relatively rhythmic, there is some variation in the amount of time between each beat, and this is a good thing. Let’s talk a little bit about what this variability can tell you about your well-being.
Why is Heart Rate Variability Important?
You’re probably curious at this point why it’s better to have variability between heart beats rather than to have a stable, super-rhythmic heart beat. To answer this, we need to remind you of the autonomic nervous system (ANS). The ANS is like your body’s behind-the-scenes conductor. It regulates your body’s automatic functions like breathing, digestion… and heart beat. Your ANS is divided into two sub-systems, which you’re likely more familiar with: the sympathetic nervous system (“fight or flight”) and parasympathetic system (“rest and digest”).
When you’re stressed and your sympathetic nervous system is in high-gear, there is less variability between heart beats (low HRV). Keep in mind, this stress can be mental, emotional, or physical. In contrast, when you’re relaxed and the parasympathetic system is in control, you have more variability, or high HRV.
So we know that heart rate variability is an indicator of the health of your ANS and the balance between your sympathetic and parasympathetic nervous systems/how quickly your body is able to switch between the two sub-systems. This may also help you determine which days your body is prepared for more high-intensity activity.
That’s not where the importance ends, though. Research reveals that low HRV is related to anxiety and depression, as well as a higher risk of cardiovascular disease. On the other hand, high HRV may indicate better cardiovascular health and resilience to stress.
Why Measure Heart Rate Variability?
HRV can be an eye-opener for people. It’s common for people to think they handle stress well, only to find out down the road that they may not have handled it as well as they thought. Being able to actually see and visualize your stress level via HRV can provide feedback that helps you to understand your stress level, and better yet, how your body reacts to various stressors and lifestyle changes (see below).
Basically, HRV can be another preventative tool in your general well-being toolbox.
What Can Affect My Heart Rate Variability?
Stressors will usually lower your HRV while positive behavior and lifestyle changes will increase your HRV. Here are several examples:
HRV-Lowering Stressors
- Physical stress, such as over-training and injuries
- Mental stress, such as hectic work schedules and looming deadlines
- Emotional stress, such as strained relationships, or worry from unresolved uncertainties
HRV-Increasing Tactics
- Mindfulness practices (like meditation)
- High quality sleep
- Regular aerobic exercise
- Myo fascial massage. (Yes, we offer this type of massage at Valeo!)
- Chiropractic adjustments
Things to Keep in Mind About Tracking HRV
- Consistency. It’s important to be consistent about your HRV-measuring ritual. This includes measuring:
- At the same time of day, each day
- In the same environment
- In the same position (e.g. laying down vs sitting vs standing)
- Preferably, measure your HRV right after waking in the morning, or at least before checking your phone, emails, talking to others, etc.
How You Can Measure Your Own HRV
There are several manners in which you can easily measure your HRV.
If you have an Apple Watch, it can sync with Apple Health and you can view your HRV there. More in-depth apps and wearables are also available, like Welltory, HRV4Training and the Oura Ring.
If you aren’t ready to start measuring your HRV, you can still focus on integrating the HRV-increasing tactics while learning to better manage the stressors in your life.
To schedule a massage, chiropractic appointment, or session with our health coach, call our office at 952-949-0676.
