Heart rate variability (HRV) training is a method that uses real-time feedback to teach you how to control your nervous system and improve your body's resilience to stress. A high HRV is associated with better health, while a low HRV can indicate stress, fatigue, or illness
HRV measures the tiny, natural fluctuations in the time interval between your heartbeats. This activity is controlled by the autonomic nervous system, which has two branches:
The sympathetic nervous system: The "fight-or-flight" response that increases your heart rate.
The parasympathetic nervous system: The "rest-and-digest" response that lowers your heart rate and allows for more variability between beats.
A healthy nervous system can fluidly switch between these two states, producing a higher HRV. Through training, you can consciously influence this balance.
Benefits of HRV training
Research and anecdotal reports have shown that HRV training can lead to a number of physiological and psychological benefits
Improved health and well-being
Better stress management: By strengthening the parasympathetic nervous system, you can reduce chronic stress and its harmful effects on your body.
Lower blood pressure and cortisol: The training helps lower stress hormones like cortisol and can reduce high blood pressure.
Enhanced cardiac health: For patients with cardiovascular issues, increasing HRV through training can improve autonomic nervous system function and reduce cardiovascular risks.
Optimized athletic performance
Customized training: Athletes can use daily HRV readings to guide their workouts. A high HRV day signals readiness for high-intensity training, while a low HRV suggests a need for rest or active recovery.
Improved recovery: Consistent HRV training improves your body's ability to recover from strenuous physical and mental stress.
Reduced risk of illness and injury: By preventing overtraining and burnout, athletes can reduce their risk of illness and injury.
Mental and emotional improvements
Reduced anxiety: HRV biofeedback is considered an "efficacious" treatment for anxiety.
Enhanced focus and emotional control: By synchronizing your breathing and heart rhythms, you can achieve a calmer and more focused emotional state.
Better sleep: Higher HRV is linked to improved sleep quality and a decrease in the time it takes to fall asleep.
Methods for improving HRV
While biofeedback with a clinician is a formal type of HRV training, you can use these lifestyle changes and techniques to improve your HRV on your own.
Techniques to practice daily
Mindful breathing: Simple exercises, like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4), can activate the parasympathetic nervous system and raise your HRV.
Deep, slow breathing: Practicing diaphragmatic (belly) breathing at a pace of 5 to 7 breaths per minute can help synchronize your heart and respiratory rhythms.
Mindfulness and meditation: Just a few minutes of daily meditation can reduce stress and increase your HRV.
Gratitude journaling: Regularly writing about things you are thankful for can also contribute to improved HRV.
Purchase the Inner Balance Plus to use with your smartphone daily. It’s an app on your phone connected to two photodetectors measuring your pulse wave. https://store.heartmath.com/innerbalance
Lifestyle habits
Prioritize sleep: Consistent, high-quality sleep is one of the most effective ways to boost your HRV.
Exercise regularly: Moderate and consistent physical activity, including both aerobic and strength training, improves your overall cardiovascular fitness and baseline HRV.
Stay hydrated: Dehydration can negatively impact HRV, so ensure you drink enough water throughout the day.
Limit alcohol: Consuming alcohol, especially before bed, significantly lowers HRV by disrupting your sleep.
Eat a balanced diet: A healthy diet rich in whole foods, leafy greens, and omega-3 fatty acids supports heart function and promotes higher HRV.
How to get started with HRV monitoring
You can track your HRV at home using a wearable device, such as a heart rate strap, smart ring, or fitness watch, and an accompanying app such as Inner Balance Plus. https://store.heartmath.com/innerbalance
Establish a baseline. Take a consistent measurement first thing every morning for at least one week to understand your normal HRV range.
Look for trends, not single readings. Don't overreact to a single day's reading, as minor fluctuations are normal. A persistent downward trend over several days or weeks is more significant.
Adjust your routine. If your morning HRV is low, it may indicate your body is under stress. Consider taking a rest day, doing a light recovery workout, or focusing on stress-reduction techniques.
Use it for insights. Use your HRV data to see how different lifestyle choices—like alcohol, sleep, or a new workout routine—are affecting your body's stress response.