Heart rate variability (HRV) is a measure of the variation in time between consecutive heartbeats and is considered an important indicator of overall health and well-being.

HRV is a reflection of the balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of the autonomic nervous system. A high HRV indicates a well-functioning, flexible, and adaptive nervous system, while a low HRV is associated with increased stress and decreased resilience.

HRV has been linked to numerous health outcomes, including cardiovascular health, mental health, and athletic performance. In a study published in the American Journal of Cardiology, researchers found that low HRV was an independent predictor of mortality in patients with cardiovascular disease. Another study published in the Journal of the American College of Cardiology found that HRV was a predictor of sudden cardiac death in patients with heart failure.

HRV is also a powerful tool for tracking recovery from physical and mental stress. When we exercise or experience stress, the sympathetic nervous system activates, causing our heart rate to increase. As we recover, the parasympathetic nervous system takes over, slowing our heart rate and allowing us to relax.

Summary:

While the heart rate shows us the big picture, Heart Rate Variability, or HRV, shows us the smaller details of how things are doing internally. HRV is controlled by our Autonomic Nervous System, the system that controls the involuntary functions in our body: breathing, digestion, heart rate and blood pressure. Further, the autonomic system controls our organs, that sends messages to wake us up or put us to sleep, that oversees cellular repair and recovery and tells the hormones when to go to work or not. Measuring the HRV is our way to understand how the Autonomic Nervous system is functioning with daily life, illness, stressors and exercise.

How to Improve Heart Rate Variability

1. Exercise regularly: Regular exercise has been shown to increase HRV, particularly aerobic exercise like running, cycling, and swimming. Regular exercise can help improve the balance between the sympathetic and parasympathetic nervous systems, leading to improved HRV.
2. Get enough sleep: Sleep is essential for overall health and well-being, and it also has a significant impact on HRV. Poor sleep quality and quantity can lower HRV, while good sleep hygiene can improve HRV. Aim for 7-9 hours of sleep per night, and try to maintain a consistent sleep schedule.
3. Manage stress: Stress is a major contributor to low HRV, and can also lead to a host of other health problems. To manage stress, consider techniques like meditation, deep breathing, and progressive muscle relaxation. Exercise, sleep, and good nutrition can also help manage stress.
4. Eat a healthy diet: A healthy diet is essential for overall health, and it can also have a positive impact on HRV.  A dietary goal that is rich in fruits, vegetables, whole grains, and lean protein, and limit your intake of processed foods and sugar would be a start.
5. Stay hydrated: Dehydration can have a negative impact on HRV, so it is important to drink enough water throughout the day.
6. Limit alcohol and caffeine: Alcohol and caffeine can both lower HRV, so it is important to limit their consumption. Try to avoid alcohol for at least 24 hours before measuring HRV, and limit caffeine to no more than 2 cups of coffee per day.