Measure Anxiety in Your Nervous System With Heart Rate Variability: Vagal Tone
ฝัง
- เผยแพร่เมื่อ 25 ส.ค. 2021
- Get the following courses:
Break The Anxiety Cycle in 30 Days courses.therapyinanutshell.co...
Grounding Skills for Anxiety, Stress and PTSD courses.therapyinanutshell.co...
Anxiety is not just in your head; it’s in your body. And specifically, it’s triggered in your nervous system. Today we’re going to talk about how you can use heart rate variability as one way to get a numerical measure of how resilient your nervous system is and how you can use HRV to actually train your nervous system to calm anxiety more efficiently.
In the last video we talked about biofeedback for anxiety. In this video we’re going to dive a little deeper into heart rate variability and how you can use it to improve anxiety, depression, chronic pain, and a bunch of other health concerns. You’re going to learn what tools you can use to measure HRV. You’ll learn about coherence or resonant frequency and one specific skill that improves HRV and anxiety. This is essentially a measure of your vagal tone.
Check out Flowly here: flowly.page.link/TherapyInNut...
Heartmath: www.heartmath.com/
Dr. Gervit's Work: • The Secrets the Heart ...
Measure HRV on an Apple watch: help.welltory.com/en/articles...
Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: betterhelp.com/therapyinanuts...
Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.co...
Support my mission on Patreon: / therapyinanutshell
Sign up for my newsletter: courses.therapyinanutshell.co...
Check out my favorite self-help books: kit.co/TherapyinaNutshell/bes...
Check out my podcast, Therapy in a Nutshell: tinpodcast.podbean.com/
Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
----
Music licensed from www.Bensound.com or Artlist.io
Images from Freepik.com (premium license), Pixabay, or Wikimedia commons
I am a C5 quadriplegic and I suffer from chronic pain, anxiety, OCD and depression… I am always looking for more information to help me in handling my challenges… Thanks for this great video… God bless you and the work that you do to help others… :)
Damn I'm sorry to hear that I hope things get better for you
Hi Glenn, I suggest you look into Postural Restoration Institute. It focuses on bodily pain, walking, and breathing. This also affects anxiety because our breathing is directly correlated with our nervous system. An informative channel I recommend is “Neal Hallinan” on TH-cam. I can guarantee his videos will resonate with you in some way like it did with me.
The next video is on chronic pain ❤
Hey Glenn hope all is well as can be expected stick in there my friend 👍
@@TherapyinaNutshell eagerly waiting....
I was tachychardic for quite some time during a battle with panic disorder. Multiple ER trips, skyrocketed BP, shortness of breathe. Many tests..everything was “fine.” My therapist helped me by leading me through a program called Heart Math. It changed my life. Sharing for anyone this could help.
Is this a self training activity or is this technology?
How's that?
I’ve experienced this exact same thing! Thank you so much for sharing, I haven’t ever had anything help/ or explain why it just started out of the blue
She mentioned it at the end. What is it about?
@litahustles what was ur resting heart rate before and after heart math
Omg yes💛 thank you for helping all of us struggling!!
Emma, this is a great video. You come across so well, and break subjects down to simplify complex processes of the body/mind. I'm a fitness (pilates and yoga) instructor and driving instructor in the UK I fully endorse all your efforts and support you. You actually help me to help some of my own clients. Thank you. Keep doing what your doing. Xx
You are absolutely incredible! I am so grateful I discovered your channel!❤️
I really like the way ur going through lot of literature and simplifying things and giving it to us... I know how much dedication and effort it takes to make a video with such enormous information... Ur making such n number of videos to help people... Personally I have benefited from ur videos and getting better from my anxiety... All I can say is thank you so much😊❤
I listen and watch you almost everyday! Your knowledge and feedback has given me many tools to manage and heal anxiety. Thank you for sharing your work! You are brilliant!
Just found this channel, but thinking the same thing!
excellent video! As a scientist struggling with intense anxiety and chronic pain this is a really really solid video. I appreciated the facts and way to measure quantify the HRV. I will definitely look up the aps. THANKS FOR THIS VIDEO. I will definitely be looking into other your other videos and subscribe.
Best Video on the topic I've ever seen. Thank you Emma!
My biggest wish is not to think at all, I’m only 16 but I’m so messed up. Grew up abused by my family members and never got to socialize, struggled from intense emetophobia, depressions, ocd , eating disorders and a lot of things I don’t even know about. I’m suffering physically and emotionally ever since I can remember myself , I just wish to honestly end it all but my anxiety won’t let me, I have horrible imaginations of how it goes wrong
Thank you. Your video is the best one on HRV that I’ve come across so far. 😁
The best video I've found that explains HRV in detail. Thank you! Please do a video on chronic stress.
You might dont know it, but you inspire many people to do their best and get healthier! Keep you to your great work! God Bless you Emma! 🙏🏻 💛
I need to look into part three. Yay. Thank you!
Thank you Emma for this clear, easy to understand and practical video. Sums up HRV beautifully!
Love your videos. You are such a good communicator.
Honestly you are priceless, your video is like precious gold. Thank you very very much. Keep up the good work 🎉
Wonderful information, so thankful for this channel!
This was amazing video, thank you. You explained so well
God Bless You & Feed You Well for Helping Mankind Soo Humongously .. Wonderful Video, Thank You Emma Madam ✌️😊
Wow the timing of your video! I just got my heart math device in the mail yesterday. I am so grateful for your time and sharing your wisdom❤️
How’s that device been for you?:)
Thank you!! Your detailed explanations helped so much
Great sleep and meditation also helps. Great information from this video. Thank you
This was so helpful…thank you!
Excellent videos, thank you so much for your efforts 🙏
Love your videos. Always such great information :)
God bless you Glenn ❤🙏🏻
Thanks for this info and the links
HRV helped me SOOO much
Prayers my friend !!
Such great info!
Thank you so much for your wonderful content!!
Glad you enjoy it!
Fantastic. I use a WHOOP .. it's been a game changer with my HRV (& DEEP SLEEP as well)
Amazing content. Thanks ever so much, bless you..
Can't wait for your next vidoe!
Very helpful video thank you
Everyone in the world would benefit from listening to this
WHOOP strap! Continuously monitors HRV and gives you a daily report! The information from WHOOP is PRICELESS!!!
Thank you very much for your videos . They have helped my anxiety . Looking forward to a day when i can enjoy life again . Thanks again
I went vegan and it helped me the most. It allowed my soul to heal the mind, to then heal my body. Negative thoughts causes damage to your body. Meditation and frequency sound therapy also helped tremendously. I’m off meds and I’m now enjoying life again.
Matt Bright, Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Anytime of the day or night before sleep sit or lie down and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 Akaline breathing Techniques
@@seesone8035 Keep it simple. Since the last 15 years I have made it a habit to do the breath observing practice even when walking alone, reading, watching tv and I feel totally relaxed. Very simple to practice but a strong desire to change from within is needed. Life has become tough. All must develop their mental muscles. Read about positive effects of breathing on the brain on google. Best wishes. Shyaaam Sir-Counsellor.
Brilliant. Thank you so much.
So interesting!!! I’m definitely going to try this!!
yeah it's worth a try!
A lot of truth in heart rate variability , when you body is in homeostasis it just ticks over niiiiiice 👍
Ooh cool! I know HRV is really important but I wasn’t sure what to do with this info. Thanks for sharing this info!
Glad it was helpful!
You are so inspiring
Thank you i found you ❤
Great and Clear Information! I did not realize my HRV was chronically low until after I wore an OURA ring and my Physiotherapist told me he wanted to see an average in 40’s as a minimum from my average of 23 for 2022. Now I am focused on learning and supporting my Body ..
Do you recommend OURA ring as a reliable tool to measure HRV? I am happy to share my HRV is increasing with Breath work plus meditation.. Thank you!!❤️
Thanks for the advice it really does help slow everything down. Sometimes the only thing we can control is our breathing.
Akaline breathing techniques helped me. Brings more oxygen into the blood, thus making it Akaline.
Summer, Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, hands on lap palms facing upwards, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Anytime of the day or night before sleep sit or lie down and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 thank you so much!
@@seesone8035 Thanks!
@@summero8840 Best wishes. I have been doing the breath observing practice even when I am walking alone. reading, watching tv etc--It has become a habit and is so simple but a strong desire to transform from within is needed. Read more about positive effects of breathing on the brain on google. Life has become tough. Top priority is to develop your mental muscles. Be motivated. Shyaaam Sir-Counsellor. .
Thanks for getting the word out about hrv! I have a youtube channel about increasing HRV using research based methods
Forrest Knutson would probably love this !
Thank you!!
Flowly is dope! Been using it for a few months now and love it
@@christopherhearn4600 I use it on my iPhone SE 2nd Gen. But I think it works on all iPhones newer than iPhone 6s
Would you be kind enough to explain why its so good... I suffer from chronic anxiety, would flowly help
Thanks! Helpful content. Flowly is only for iPhone currently , not Android. Android app is coming in future I think.
amazing !
Lol fuzzy feelings! Made me laugh.
Awesome info!! Thank you so much. I need to get back into breathing. It only takes a few minutes each day- why did I get out of this healthy habit?!
I ask myself this all the time! So easy to unintentionally fall into unhealthy habits
me too!
@@samrusoff Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Anytime of the day or night before sleep sit or lie down and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
my hrv as determined by fitbit 5 was in the range 13 to 22, with most of the time below 19. This was for several years, no doctors listened to me, not even a professor of psychiatry. I researched and determined my issue was toxic metals which was triggered after a dentist felt it was necessary to remove several mercury fillings. I ended up in such a bad way, but no medical professional would listen, I lost everything because of this, even had to sell my washing machine to buy food amongst everything else. I researched and proved my case, but no doctor would help me after that because I expect, if a doctor listens to me and treats me for the condition I know it is then it opens the door to sui the previous doctors.
I shared that, to let you know apparent psychological symptoms can have a non psychological cause.
My hrv now averages between 22 to 28 with occasional trip over 30.
I love your videos. That is all
Thanks Corey
Edwin Checkley taught this type of breathing 125 years ago in his book Natural Training. He didn't know about HRV but by experience knew that 6 breaths per minute was about right.
I've been watching quite a few of your videos lately. HRV sounds like it would be a useful discipline for falling asleep. As a future topic, would you discuss techniques for anxiety management that can flow through to a sleeping state? Anxiety nightmares are a big problem. Connecting nighttime sleep with a daytime mindfulness practice is quite a challenge. Thanks so much.
search the channel. she has tons of videos!
I have the same problem!
Marijuana helps me with sleep and anxiety.
I listen to the video last night and I slept soundly after I listen to my heart rate…
@@AnnieErsinghaus Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Anytime of the day or night before sleep sit or lie down and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
No matter what I try, my HRV won't budge. My HRV average is 14! The highest it has ever been was 40. I'm 39 and in good physical shape.
By God if you start making ASMR videos it will blast😍
Thank you 🌷
You’re welcome 😊
Hello Emma, thank you for your big big help. You are the best.
The video with journal doesn’t work !!! 😭😭😭
Have you tried Heart Math? It’s also a great resource for hrv. Thank you for your video. Very helpful
I was very interested in your video journaling for PTSD and anxiety and depression and I saw it it was removed saying it was private. Will you re-release it?
hi, thanks for posting these videos. they are really good. i had a questions though abou the breathing. are you supposed to breate via belly or lungs. the hrv via lungs seems better than through belly. any reason for this. thank you
What is a good HRV for sleep?
Thank you 😊
What would you recommend for people who freak out from breathing exercises? Flowly did this to me. Felt like I was panicking and hyperventilating. Thanks !
Is Muse similar to Flowly? Thanks.
Dr. Mcadam Im unable to see the journaling video. It says 'this video is private' and keeps loading but never starts.
I've always thought that your heart rate can be a strong indicator of your overall mental state, but also physiologically. I've used music to help slow down the heart rate for those times when it gets too high. Great scientific info here! Thanks Emma!
What is ur resting heart rate
50-60 usually @@MadhumithaRamalingam
In natural, resting breathing, expiration is always longer than inspiration. When teaching this, I start with breathing 2 in and 3 out for a while, then 2 in and 4 out for a while ... then 3 in and 4 out ... then 3 in and 5 out ... 4 in and 5 out ... 4 in and 6 out ... etc By the time you get to 4:6, you're breathing at about 6 breaths per minute. You get there gradually without it feeling forced at any stage but the knack is to keep the out breath a little longer.
Cassie, Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. No counting needed--just your natural breath. Anytime of the day or night before sleep sit or lie down and observe your breath. Be as still as possible as it reduces negative thoughts. Make this a lifetime daily habit to have a good life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 'related to' or 'causes'; beware of the assumption of a causation arrow and which direction it points. Different methods work for different people. For some, sitting still and disappearing into their head results in restlessness. For them, a moving meditation may be more effective. I only mentioned a counting technique because Emma did and, as a physiologist, I was just pointing out that equal counts in and out is not natural and some will really struggle with it. This isn't an exhaustive exploration of relaxation methods.
@@cassieoz1702 True. Everyone reacts differently to medication and meditation and that is why I have mentioned a simple practice where anyone can gain something and lose nothing and which I have been doing since the last 15 years. . I have made breath observing a regular habit even when I am walking alone, watching tv or reading. It is so simple but a desire to change from within is needed. Read more about positive effects of breathing on the brain on google. Best wishes are with you. Shyaaam sir--Counsellor.
@@shyaaammeneen63 thank you. My original training is in neurophysiology but have my Masters in psychological medicine and have practiced as a therapist for 25 yrs. I've seen the research and taught the practice (sometimes in the context of ACT). Was just making the point that equal in/out is a struggle for some (and possibly unnecessary) because it's nor how the rhythm naturally works
@@cassieoz1702 . I am just sharing the benefits of my experience with others to give joy to them and I am happy that I have received plenty of positive feedback of my msgs. I am not making any money though I train senior students in life skills as my profession. My prayers and wishes are with you. .
Thanks for the video! I think that HRV will become a very common measurement in the near future. It is valuable health/well-being data that gives objective data that helps balance subjective feelings.
One doubt. You mentioned 5x5 breathing; however, I have always aimed for 4x6 breathing as is taught in Oxygen Advantage. The longer exhale gives priority to the parasympathetic system. Do you think that 5x5 is better for the resonant frequency?
BTW, the Huawei watches that have "stress" monitors use a calculation related to HRV. It can also give an idea of how the body is doing. I purchased a cheap HRV for only 15 euros. I guess that it is not as good as the ones that cost 10 times as much, but it seems to be reliable most of the time since it often correlates with my sleep data.
I'm so sorry for all the issues you are going through. I pray that you can find solutions very soon. Have you tried Emotional Freedom Technique? You can do it yourself, but it can also be done to you in a very easy way. It's just a type of meditation.
What’s a low number and what’s a good number?
Please
Thanks
Great video but I just never actually learned what a good or bad HRV is
Do you like the aura ring or polar10h for this?
I’m confused about the five seconds in and five seconds out because Stephen Porgess says your out breath needs to be significantly longer than in breath. Could you please explain it a bit more?
STRANGELY, I RECEIVED A MESSAGE TO YOUR JOURNALING VIDEO, BUT IT STATED IT WAS A PRIVATE VIDEO?? JUST WANTED TO GIVE YOU A HEADS UP AND I'M NOT YELLING.....
Sorry that video was released accidentally
Can you add links for the heart rate monitor and flowly? Or is the heart rate monitor the same as a pulse oximeter?
Check out Flowly here: flowly.page.link/TherapyInNutshell
Heartmath: www.heartmath.com/
Dr. Gervit's Work: th-cam.com/video/BKoD8XJfrEM/w-d-xo.html
Measure HRV on an apple watch: help.welltory.com/en/articles/4241383-how-can-i-measure-my-heart-rate-variability-with-apple-watch
thanks for your wonderful work! one question on vagal tone - i don't notice any change in heart rate,,, i'm i the only one?
I really ne d closed captions please! They are not offered as an option thank you
How much ?
I'm feeling tired, out of breath and with a high heart rate lately. I'm physically fit, and when I'm relaxed (very rarely) my HR is usually in the 50s. Now it's in the 70s-80s even when I'm sitting down. Can't even get myself to work out, and I'm so sick of this. My HRV last night was 41. Is that bad?
do you measure it standing or lying down, lying down I get values like +70HRV which implies that I could train and standing 40 HRV which tells that I shouldn't train ?
cardiac coherence = regulation vs. stress = dysregulation
Without watching the entire video how do we get a high RV? can this be confused with Arrhythmia?
i love u
Can you help with HRV during menopause. I have had anxiety, traumas and a unbalanced nervous system. I’ve been working on these issues all my life and now I’m in the menopause my HRV just will not improve.
What is the deal with menopause? I'm entering it now and have debilitating symptoms - including anxiety! Why doesn't anyone talk about this??
According to my Fitbit my HRV ranges from 15-21. I cannot find anything that says what a good range is.
A bit nervous my Oura ring detected my HRV to be the lowest it’s been since I got my ring in March. It measured 26 HRV and I’m nervous about it. Lately I’m having a difficult time falling asleep and relaxing. Should I be worried because it’s below 30 which is the baseline?
No. There is no “standard” HRV. Compare only to yourself. Look up ways to relax before bed, and sleep hygiene. Paced breathing works for me. (5 second inhale, 6 second exhale). Good luck!
Super duper awesome information. Thank you!!! You're doing an awesome job, Emma!
The Heartmath Institute also has its own TH-cam channel. Check it out, guys.
Wim Hof method of you want to accelerate your healing process...
Akaline breathing Akaline Foods Akaline water
1:36. Good lord.
❤️
I keep getting adrenaline rush as I lay down for sleep. Less sleep. Even more adrenaline. 😭
i think don t need technology to check our hrv variability i understand when my breath is not synch with heartbeat and i think most poeple do becasue when this happens we dont feel good we take more oxygen than we need or less or our heart beats faster than we breathe
I think you’re great and this is probably good advice but seems like a lot of work and very complicated, which, ironically enough, gives me anxiety!
Anxiety sucks 😭
okay, simplify it. 6 second inhale, 6 second exhale. do this for a few minutes a day every day.
✨Clairsentience✨
Can you expand on that? 🖤
@@vergilsback200784 those that have Clairsentience can feel other people emotions, such as depression, anxiety, anger etc. Look more into it and see if it’s the missing piece to the puzzle. Took me only 40 years but it fit like a glove and helped me understand what I have. Which in return helped me control what I go through on a day to day basis. Ask me any questions if you have any.
I am 44 m
From India
My HRV is 30
Rmhdd
By fitbit
Is ok
I use an oura ring, I love it
please for translation