In the past two years, I have become Obsessed with with tracking my health indicators. The key, of course, was maintaining a close relationship with my fitness band. My HRV score is the first thing I check in the morning. You then-before ‘grambefore I sip some H20, and indeed, before I roll out of bed. But if you’re wondering ‘what is HRV’ – don’t worry, you’re not alone.
It basically tells me what I can and can’t do that day. I can’t tell you how many times I googled what the HRV rabbit hole was. But after much research and once again becoming familiar with my fitness tracker, I finally *get it*—and I can’t wait to share.
Featured image of Riley Reed.
A quick overview of HRV
Basically, your HRV score is a quick and accurate way to understand what your body can handle stress or its stress level on any given day. I like to think of HRV like my personal fuel tank meter reading. Sure, I know it seems a bit crazy to leave so many of my decisions to the tech, but paying attention to your daily HRV score can be really improve the connection you have with your body.
If my day is flexible, my HRV score will decide how hard i workwhether i drink or not Alcoholand how soon i need go to sleep. This practice has really improved my life in so many ways — and I just begin. After all, a stress-free life is impossible, so build resilience against stress is our only option for optimal health.
Today, I will share more about HRV on a practical level, how to improve your HRV score, and the connection between HRV and your autonomic nervous system. Without further ado, let’s dive into everything about HRV.
What is HRV?
Let’s start with nitty-gritty. HRV (Heart Rate Variation) is simply measure of change between your heartbeat. Your heart rate may be 60 BPM, but your heart may not beat every second. One heartbeat might be 0.06 seconds while another is 1.2 seconds. This variation is subconsciously controlled by Autonomic nervous system. (More on this later.)
What can HRV tell you?
Okay, so you have a new acronym under your belt, but you’re probably thinking—let’s get to the good part. We know what HRV is, but why is it important?? As it turned out, people with high HRV scores had “healthier” and more responsive nervous systems. These people are more likely to have longer lifespanbetter heart health, and better possible cope with stress.
Having a high HRV means that your Autonomic Nervous System (ANS) can switch rapidly between a sympathetic, aka “fight or flight” mode, and a parasympathetic (“rest” system) mode. and your digestion”). A low HRV means you can’t switch easily between the two and your body remains under stress for too long.
With that in mind, it’s important to know that goals are not so calm that others ask you if you were a monk in a past life. Instead, you want to get rid of stressful moments as quickly and effectively as possible — without harming yourself or others, of course.
What are the benefits of a balanced nervous system?
If you are considering a little to improve HRV and make Your superpower nervous system, know this: You are not alone. Olympic athletes and Senior CEO all work with HRV coaches to gain an edge over their competitors. There are even companies control the HRV of their employees to overcome burnout and maximize the health of their team. For more detailed information, I asked Laura LariosAs a High Performance Nervous System Coach, her coaching style makes all the difference for her leaders.
“Our nervous systems mirror each other. The health of your system is really affecting everyone around you. The more adjusted and resilient you are to stress… the more you can manage that stress so it doesn’t affect your team and trigger a vital response in them. ”
How do I improve my HRV score?
Good news: You maybe improve your HRV and learn how to better regulate your nervous system. I’ve used a variety of devices over the years and recently discovered the HRV 4 Training app, which has quickly become a favorite. Application developed by Marco Altini, one of oura ring’s lead data scientists. In talking to Daniel Rowland, a Coach who works on Marco’s team, I learned that there are two main ways to improve your HRV score: aerobic exercise and HRV . Biofeedback Training.
Because aerobic exercise is relatively easy to understand and simple to do, let’s dive into what HRV biofeedback training entails.
“The first step to improving your HRV is finding resonant breathing rate” Rowland noted. (Don’t worry-there is an app for that.) “When we spend time breathing at our particular resonant breathing rate, we enter a parasympathetic state.” We rest. We digest. We develop resilience to stress. Repeat.
Even though Rowland is a longtime user and fan Training HRV 4 application, he does not distribute Kool-Aid. “There are plenty of other activities that can improve HRV and put us in a parasympathetic state, like taking a walk in nature or engaging in transcendental meditation.”
He also notes that HRV training is not a quick fix and you shouldn’t expect changes overnight. It will take time and consistent effort to reconnect your nervous system for it to truly recover from stress. But change, he emphasizes, and improving your HRV is certainly possible.
How do I track my HRV score?
There are countless ways to track your HRV score. The pole chest strap, band WHOOPand Oura’s ring are the most accurate and popular options on the market at the moment. But if you don’t care about the price, commitment, or even aesthetics of these devices, don’t worry. These days, you can get a fairly accurate HRV reading through an app and your smartphone’s camera.
Grab your smartphone as soon as you wake up and record your HRV. After four days of recording, you will discover your personal HRV baseline and possibly understand your HRV score in the future.
What is a good HRV ratio?
Similar to resting heart rate, there is a normal HRV range based on age and sex. But since HRV is largely genetic and changes slowly over time, it’s important to think about this number in relation to your base. In general, the higher the HRV, the better. But comparing your HRV to that of an athlete, sibling, or friend isn’t helpful when we’re trying to regulate our own nervous system.
Should I be worried about low HRV?
Short answer: no. HRV is largely genetic, and it’s important to keep in mind how your daily HRV score is related to your baseline. For example, if your HRV is usually around 60 and one day you wake up and your HRV is 30, it’s time to pause and reflect. Low HRV usually means your body doesn’t recover after stress of the previous day. If you have chronically low HRV, that could mean you’re experiencing chronic sympathetic activation — aka burnout.
What does HRV on Oura Ring measure?
HRV is not a new metric. Scientists have actually tracked and studied this number for the past 60 years. But instead of cumbersome and expensive devices, they are using the aforementioned equipment Round Oura, Apple Watchand voluptuous band. Therefore, ordinary people can use HRV to improve their health. While these devices are huge strides forward in technology, some argue that they still have a long way to go.
How can you use HRV?
We all understand that We need a break to perform our best. But sometimes, I can’t tell if I really need a break or just feeling lazy. Anyone else? These devices, and HRV tracking in particular, have helped me make small but consistent progress toward my goals. And most importantly, I was able to do it without feeling exhausted.
Now I can look at my HRV score and clearly understand what my body is trying to tell me. Furthermore, I am in tune with the recovery and the needs of my body. Sometimes my body will say, “Nihel, you really need to slow down and rest tonight. Cancel your plans, instead of breaking a sweat, and trade that cocktail for some chamomile tea. ”
But other days, it will tell me to continue that adventure. Add to that additional project. Do your best — you can’t stop it.