10 ways to improve heart rate variability | What is HRV
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- เผยแพร่เมื่อ 10 มิ.ย. 2024
- Have you heard of heart rate variability, or have you been trying to improve your heart rate variability (HRV)?
HRV measures your autonomic nervous system and is one of the best objective metrics of training performance, readiness to perform and recovery state.
HRV gives you a baseline to work on and monitor, both for work and training.
In this video, I talk about
What is HRV?
What effect HRV?
How to effectively measure it?
Ten ways to increase and improve it?
There might be several points here that have you thinking, "do they really have any effect?"
We need to understand that it is a whole process.
Training, eating and sleeping are critical for heart rate variability. However, there are lots of other things that we can build into your day to help.
I use HRV to assess the senior leaders I work with; it helps us start the discussion and develop a performance plan.
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Lee
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Front loading heavier meals to earlier in the day and eating a lighter dinner has resulted in lower resting heart rate an higher HRV overnight for me. Going to bed with a lower body temperature (not ramped up by a heavy dinner) has made all the difference in my Oura readings.
Same here !!👍
Thank you for the tip. I will try that.
We have found with the people we support to try to eat 3 hours before bed. This can be a challenge but the recovery benefits are worth it.
Going to try this as well, ty!
@@GrumpyOldGuy777 perfect, I am trying to stop eating 2-3 hours before bed.
Video starts at 4:55
Man.. You weren't kidding, BIG thanks for that
Hero!
I found the first 5 minutes really interesting and useful, but the HRV concept is new to me.
@@whoatemychocolate4222 thanks for the feedback.
Fascinating and helpful. Thank you.
Glad it was helpful!
I started to really panic when seeing my HRV on my Apple Watch and reading that it means your health is bad if it’s not above 50. I’m seeing a lot of the comments say they are below 50 too so that makes me feel less nervous.
HRV is very individualised. I would focus on the 10 ways here that as foundational for health.
Wim breathing and cold showers increase my HRV from 20-30 to 50-60.
Great work. Both will help with vagus nerve activity and, therefore improve HRV-
Great advise thanks.
You are welcome
Thank you Obi-Wan. That was very helpful 😄
Thanks so much for the feedback. What other content would you like to see?
Thank you, this video is very useful.
Thanks for the feedback
Thank you xx
You are so welcome
Nice Topic t
Thanks for the feedback.
Thanks for the clear tips. Definitely gotta get my sheep schedule more consistent. Crazy that alcohol takes a big hit but a few days.
My hrv was 16 per Oura ring! Ugh! I thought I was dying I swear. Thank you for your video.
Hi Janice, thanks for the feedback. My last point in the video talked about a low HRV is not the end of the world. It's more if you continue to have a low HRV. How is it now?
I don't believe Oura is accurate...it consistently delivers lower HRV values than Polar H10 chest strap...as well as HeartMath ear clip monitor.
@@PhoenixwayNet whats the reliability like? You just have to pick one measure and then use it how you want. Which Oura is this?
Lol
@@PhoenixwayNet Yes! The Quantified Scientist (YT channel) tested dozens of the most widely-used wearables and used the Polar H10 chest strap as the gold standard. The Oura ring was at the far end of the "least accurate" spectrum... But everybody's using it, so I guess it's not cool to say. 😅
I don't listen too much on Huberman, but he explained HRV well. When you inhale your heart beats faster, on exhale slower. The difference is HRV. It's not like your heart beats on random.
Of course. This is the reason why breathwork is one of the most powerful ways to support recovery.
My iwatch(es) have been recording a low HRV since I first started recording it in 2016. Usually around 25-35 ms. But I feel fit, I exercise daily, do not get energy dips, gym is working as long as I'm consistent.
Same here.
Maybe this is just our set point? Mine is very low as well but it tanked after covid. I need to try the breathing exercises when I feel like slapping my CEO - I’m sure stress isn’t helping.
Lots goes into HRV. Age has a big effect
How old are you? Are there any "givens" that you can take care of? E.g. starting to exercise (Zone 2 daily for ~30-60 min, e.g. walking fast on a treadmill with an incline) and add in one or two bursts of Zone 5 to those every week, losing weight, sleeping an actual 8-9 hours, etc.
I swear eating one meal a day is the healthiest diet. Never felt better.
Great to hear. Everyone is different and we need to find we suits us.
Thank you. Really helpful. I’ve had Oura for a few years and my hrv is constantly below 50. Pregnancy, grief, lots of stress then lack of sleep and exercise renders me scoring low. I also have mild ebsteins anomaly which prob has something to do with it. Im looking to find time for a workout routine. Im slim. Eat well. What sort of exercise would you recommend for someone with this score and lack of fitness? I need to get back to meditating too… gosh and find a way to sleep more 🥵
I would start slow and build consistency in your routine. I would introduce strength training from the start. In terms of fitness, be careful with too much HIIT. Drop us an email at info@cognitiveathlete.co.uk.
Thank you! I will and taking your advice!!
I track on my bpm on my smart watch.. during the day it sits between 75 - 90.. is this allgood?
How does measuring your HRV just once a day for say, 5 minutes, make any sense? How many times is your body going to be switching between "fight or flight" and a relaxed state during that time?
You don't switch from one to the other. Both systems are working; one becomes the lead. If you have been using your SNS heavily, that will show up.
Effects/affects
Been watching my HRV for many years. Any correlation between Omega3 and HRV? I ask because I have noticed that any time I eat raw salmon (Sashimi) I see a neat spike in the HRV 20 to 40 points?
I am coming from an athlete point and my HRV is always low after a big day of training and it effects my recovery massively. My sleep is fine but my HRV is low
Same here.
Low and high HRV is not a bad thing. It depend on the reason why.
Any suggestions or even just a list of straps and apps?
Garmin or polar straps are great. HRV elite is a good app.
Very much appreciate
Mine goes from 12 to low 20s does caffeine and medications contribute to this? Also I have insomnia which I think is the main contributor
Yes. Both caffeine and meds would effect.
Nice info. Is *autonomic nervous system not atomic
Correct it was a mistake
My HRV is between 8 and 11. No breathing or humming etc changes this
do you measure HRV lying down or standing up, I get HRV of 40 when measured standing position and HRV of +70 when lying down, the other implies I could train and the other implies I shouldn't
Great question. You need to measure it the same way every time. 40 does not mean you should not train if 40 is your average. What is your resting heart rate change between the positions?
@@supportingbusinessdads I have suffered from overtraining +3years now and have been unable to train basically at all. That's why the orthostatic pulse is 20-40 higher whilst standing.. depends on the day.
Was just wondering the position ppl measure HRV.
@@nigooz this depends on how you measure it, for example, the whoop and Oura measure while sleeping so, therefore, lying down. What is it like seated?
How r u now
I have done 365 HRV breathing. Three times certain times a day, 6 brreaths per minute for 5 minutes and it was all I needed. I am always cool, calm and collected. I just wonder when some writer said do two times a day 20-30 minutes and you open your spirtual side..
Thanks for the questions. Well done on being consistent with your breathing practice. Not sure we can comment on the spiritual side; that is a very personal journey. Have a look into holotropic breathing.
@jps8678 did this regimen help improve your HRV?
@@benjames1497 this coherent breathing is shown to help hrv if done consistently.
@@alicequayle4625 yes, I’m familiar with coherent breathing. I was asking JP S if 5 minutes daily was sufficient to increase their baseline HRV.
Scientific link pleaseee
Which of the 10 in particular?
Podcast?
Check on Becoming a Cognitive Athlete
I get good sleep but I can’t get HRV over 24 - I am 46, active, normal BMI, I work at a stressful job but ever since covid this HRV is stuck. Anyone see this after covid 19?
Can you think about pre and post Covid? Training, work etc.
Im also 46 and very fit and I dont get above 30.
I’m sure I did and it took like 1 year to return to normal
MTB racer, 45, physical job. Resting HR up 10 beats and Garmin Stress score pegged in the red after bad virus in September this year. Still recovering.
I have an average of 34 and my recovery in sleep is about 65% but my sleep score is 100% meaning I sleep 8-9 hours a night but never feel rested. Could this be Apnea???
I would not like to say if it is Apnea, I am not a medical doctor. Why not try a week of not recording your sleep performance, when you wake up record how rested you feel (out of ten). And see what happens. What are you doing before sleep?
@@supportingbusinessdads I usually read, have a relaxing tea and try to unwind. Sometimes I watch a bit of a series but I fall asleep in under 20 min 😂 it takes me forever to finish any series. I recently started tracking my sleep and don’t make a big deal out of it but I just find it odd that my HRV is so low and my recovery too. Before I used to not track my sleep I felt the same but pushed myself more now knowing I haven’t recovered I try to tone it down. I put my whoop on my husband for a day and he drinks and eats poorly and his levels are optimal😂. I wake up and have always felt tired but my stomach churning with anxiety. No clue what’s wrong with me🤯
@@Tiffanieg81 HRV is very individualised. It is tough to compare, and I would stay away from that. Anxiety is slightly different, I would spend time really digging into that. And nothing is wrong with you.
@@supportingbusinessdads thanks for the comment🙏🙏
Def going to start cold showers again 👍🏻
Great to hear. Let us know how it goes.
The atomic nervous system 😂
I know. And still, 100's of people are watching the video.
@@supportingbusinessdads I can’t be the only one who left as soon as it was clear you didn’t know what you were talking about. Not trying to be a jerk, but that was a huge error, and repeated.
Thanks for the video. One tip: you use the word “obviously” too much.
Hi Andy, thanks for the feedback. Work in progress. I hope that you are well.
I’m sorry to having to say this : the parasympathetic and the sympathetic nervous system is called Autonomous Nervous System (ANS), not atomic or
automic or whatever the coach calls it.
Thanks for the comment. The ANS is the autonomic nervous system is a component of the peripheral nervous system that regulates involuntary physiologic processes, including heart rate, blood pressure, respiration, digestion, and sexual arousal. It contains three anatomically distinct divisions: sympathetic, parasympathetic, and enteric. - National Library of Medicine (www.ncbi.nlm.nih.gov/books/NBK539845/). That's what I was aiming for.
Never heard of the Autonomous nervous system, Thomas Dietzel. I think you are a bit off your rocker.
@@elsagrace3893 I study nursing and it exist
@@Lewandowski-pg9qi almost choked laughing at this (RN of 17 years here ). Autonomous lol love it you’ll do great on the nclex 😅
@@elsagrace3893 Autonomic*
A pointless measure (HRV) and analysing and ruminating about values is a total waste of time.
Can you explain that? HRV is heavily used in professional sports to monitor load and stress. And is now being using in business setting to do the same. It really depends on how you are measuring it, and what you are using to measure it?
Pretty asinine comment there, bud. HRV is one of the most established baseline measures to indicate heart health and stress measurement. But yeah you keep on with the nonsense.
@@supportingbusinessdads My main criticism is that HRV is highly variable between individuals and many factors (e.g. stress, illness or lack of sleep) can contribute to fluctuation. Therefore, what does it really tell you? If you’re suffering from psychological stress or a lack of sleep I think you are going to realise that without analysing HRV? My preference is to monitor resting heart rate and heart rate recovery after exercising. These measures tell me a lot more about fitness and training status.
How accurate is Fitbit?
“Atomic“ nervous system? Are you sure about that? Are you sure you didn’t possibly mess up and intend to talk about the autonomic nervous system?
Correct. It was a mistake.
I just thought it was his cute accent. No big deal the information is very good 😊