![\"\"](\"https:\/\/chi.net.au\/wp-content\/uploads\/2023\/03\/HRV.png\")
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Heart Rate Variability (HRV) is a measure of the variation in time between consecutive heartbeats.<\/p>\n
It reflects the balance between the sympathetic and parasympathetic nervous systems and provides insights into overall health and wellness.<\/p>\n
Generally, higher HRV is associated with better health outcomes, while lower HRV is associated with increased risk of various health issues.<\/p>\n
Later on in this article, we will explore 30 factors that can affect HRV, both positively and negatively<\/b><\/p>\n
But first let’s help you understand exactly what Heart Rate Variability is…<\/b><\/p>\n Things to know:<\/p>\n 1) <\/b>HRV is measured in milliseconds (ms)<\/p>\n 2)<\/b> HRV refers to the timing between R Intervals (see above) 3) <\/b>HRV is highly individualised Now lets take a look at the 30 factors that can affect HRV, both positively and negatively.<\/b><\/p>\n Factors that Decrease HRV:<\/u><\/strong><\/p>\n \u2022 Illness – Decreases HRV (Physiological stress) <\/p>\n It’s interesting to see the overlap between HRV and wellness activities.<\/i><\/p>\n Another way of looking at this could be immediate gratification results in decreased HRV.<\/i><\/p>\n Factors that Increase HRV:<\/u><\/b><\/p>\n \u2022\u00a0Exercise – Increases HRV (Improved fitness) Hopefully now you have a better understanding of what HRV is and how it is affected.<\/i><\/p>\n Continue reading for further understanding of HRV and How to use it.<\/i><\/p>\n <\/p>\n Google\/AI answer:<\/strong> “While some studies have found that certain smartwatches can provide reliable HRV measurements compared to ECG, others have reported less accuracy.”<\/p>\n My answer:<\/strong> “Even if smartwatches aren’t 100% the accuracy of an ECG they can provide valuable insight into the state of your health and wellness”<\/p>\n So here are my actual HRV scores for the last week upto to today (as of writing this).<\/p>\n Let me make sense of this through detailing my weeks activities:<\/p>\n Sun 25 to Weds 01<\/b><\/i>\u00a0– Working 12 hour shifts. So we can see from Saturday my HRV was dropping and would have been optimal to reduce stress (work) and stimulants (caffeine) both of which decrease HRV.<\/p>\n I would say Sundays run helped boost my HRV (80ms on Monday) but ultimately the illness won out given all the ticks in the Decreaase HRV section vs the lack of ticks in the Increase HRV section.<\/p>\n As I subjectively began to improve (symptoms decreased) I could see that my HRV score reflected this (which I have seen in other instances also).<\/i><\/p>\n If you are looking for help navigating your own health journey then I encourage you to reach out to me to see what can be optimised<\/p>\n![\"\"](\"https:\/\/chi.net.au\/wp-content\/uploads\/2023\/03\/Heart_rate_variability_HRV.svg_-1024x495.png\")
\nIf it were constant it would indicate low HRV – due to low variability.
\nIf it is variable it would indicate a higher HRV – due to it being variable.<\/p>\n
\nA high HRV for one person can be a low HRV for another.
\nYou should establish your own baseline to track what’s relevant for you – see end of article<\/p>\n
\n\u2022 Aging – Decreases HRV (Reduced parasympathetic tone)
\n\u2022 Stress – Decreases HRV (Sympathetic activation)
\n\u2022 Smoking – Decreases HRV (Cardiac irritant)
\n\u2022 Caffeine – Decreases HRV (Cardiac stimulant)
\n\u2022 Alcohol – Decreases HRV (Cardiac depressant)
\n\u2022 Poor Sleep – Decreases HRV (Sleep deprivation)
\n\u2022 Inflammation – Decreases HRV (Cytokine release)
\n\u2022 Chronic Pain – Decreases HRV (Stress response)
\n\u2022 Anxiety – Decreases HRV (Sympathetic activation)
\n\u2022 Depression – Decreases HRV (Reduced parasympathetic tone)
\n\u2022 High Blood Pressure – Decreases HRV (Autonomic imbalance)
\n\u2022 Diabetes – Decreases HRV (Autonomic dysfunction)
\n\u2022 Heart Disease – Decreases HRV (Autonomic dysfunction)
\n\u2022 Obesity – Decreases HRV (Inflammatory state)<\/p>\n![\"\"](\"https:\/\/chi.net.au\/wp-content\/uploads\/2023\/03\/jezza_heart_with_arrow_pointing_down_2d_fresh_cartoon_look_slig_390707a3-af5f-4754-9041-d089fbf464fe.png\"){kind=icon}
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\n\u2022\u00a0Sleep – Increases HRV (Recovery)
\n\u2022\u00a0Meditation – Increases HRV (Relaxation response)
\n\u2022\u00a0Breathing exercises – Increases HRV (Parasympathetic activation)
\n\u2022\u00a0Yoga – Increases HRV (Relaxation response)
\n\u2022\u00a0Music – Increases HRV (Relaxation response)
\n\u2022\u00a0Cold Exposure – Increases HRV (Stress response)
\n\u2022\u00a0Acupuncture – Increases HRV (Modulation of autonomic nervous system)
\n\u2022\u00a0Gratitude – Increases HRV (Positive emotions)
\n\u2022\u00a0Social Support – Increases HRV (Reduced stress)
\n\u2022\u00a0Sauna – Increases HRV (Parasympathetic activation)
\n\u2022\u00a0Deep Tissue Massage – Increases HRV (Reduced muscle tension)
\n\u2022\u00a0Tai Chi – Increases HRV (Mind-body connection)
\n\u2022\u00a0Spending Time in Nature – Increases HRV (Reduced stress)
\n\u2022\u00a0Laughter – Increases HRV (Positive emotions)<\/p>\nHow accurate are smart watches for tracking HRV?<\/h3>\n
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How do you track HRV?<\/b><\/h3>\n
\nSun 26\u00a0<\/b><\/i>– Drank 250mg caffeine (100mg more than usual) +
\n20 min Jog in 30C heat
\nMon 27<\/b><\/i> – High thirst & apetite – illness onset
\nTues 28<\/b><\/i> – Illness full intensity & Didn’t go into work
\nWeds 01<\/b><\/i> – Illness improved but still sick – did go to work
\nThurs 02<\/b><\/i> – Still sick but got rest
\nFri 03<\/b><\/i> – Still sick but improving<\/p>\n![\"\"](\"https:\/\/chi.net.au\/wp-content\/uploads\/2023\/03\/Screenshot_20230303_124740.png\")
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