What is Heart Rate Variability (HRV)?
Related: Watch video | Listen to audio
A steady heartbeat can indicate cardiac stability. But a constant heart rate can indicate instability. Confused? Let me explain. Heart rate variability, or HRV, is a significant measure that indicates optimal functioning. What is HRV? It is a measurement of the length of the interval between the heartbeats. Clinicians look at HRV to determine your state of health and resilience. Greater variability in heart rate indicates flexibility, or adaptability to a changing environment and psychological conditions. Heart rate variability correlates with respiration rate. As respiration rates flex to accommodate changing psychophysiological functions, heart rate synchronizes to the shifting respiratory condition. The synchronization between varying heart and respiration rates is called respiratory sinus arrhythmia, not to be confused with cardiac arrhythmia. Respiratory sinus arrhythmia is good. It indicates physiological flexibility and heart rate variability. Lower heart rate variability can indicate stress or a maladaptive stress response, which is associated with illness and risk of poor health. Lower heart rate variability is also a function of aging. You can improve your heart rate variability, which can positively impact overall wellness through HRV biofeedback training.
HRV biofeedback training consists of regulated diaphragmatic breathing, sometimes called belly breathing. Optimal breathing during HRV training is natural (not deep), relaxed (slow and easy), and low (felt in the stomach). As the torso relaxes, the diaphragm contracts downward, allowing the lungs to fill from the bottom up, as demonstrated by the stomach, then the chest rising on the inhale. On an exhale, the chest and stomach deflate simultaneously, often followed by a natural pause before the next inhale. Breath rate during biofeedback training is organized around a person's optimal breaths per minute, referred to as resonance breathing. In the absence of knowing your resonance breath rate, six breaths per minute is a good place to start. During HRV biofeedback training, non-invasive equipment monitors the individual's blood volume pulse, providing feedback to cue the trainee to adjust their breathing for optimal heart rate variability.
There are many benefits to HRV training. In addition to promoting an adaptive stress response, HRV training can boost mood, decrease anxiety, reduce risks of cardiovascular events, and improve sleep. HRV is individualized to the person, so training one's HRV should be personalized to the individual. HRV training is best when supervised by a qualified health coach or healthcare professional, especially if you have an underlying health condition.
Video
Audio