Heart Rate Variability (HRV)

What is HRV?

Heart rate variability (HRV) is the fluctuation in the time intervals between each heartbeat. This variation is controlled by your nervous system called the autonomic nervous system (ANS) 

How do I find my HRV?

The gold standard is to analyse an ECG but for every day tracking, a smart watch can do something similar. Although the accuracy is not perfect, smart watch technology is improving and can give you a number to keep track of and work from.

What is a good HRV?

There are so many factors that can impact your HRV. However, if you notice your HRV consistently low, changing some lifestyle habits and reducing stress can help improve it.

What can cause a low HRV?

Your HRV can be affected by a number of factors. Some include:

• Sleep disorders

• Unbalanced diet

• Inactive lifestyle

• Anxiety, depression

• Asthma

• Heart disease

• Arrhythmias

• Stress

How can you improve your HRV

There are ways you can improve your HRV...

• Improve your Sleep

• Consume healthy, nutritious food such as fruit, vegetables and lean meats

• Get regular exercise

• Participate in activities that relax and rejuvenate you

• Minimise alcohol consumption 
  

Make an impact on your Wellbeing & Performance

Use your smart watch and take note of your HRV in the morning, during the day and in the evening.

If you see its trending low, try taking a minute to focus on deep controlled breathing...use techniques such as “box breathing” 5 seconds in 5 seconds out repeating for a minute.

Note: Your HRV post exercise is generally low. Wait a couple of hours before tracking again.

Sources:

F. Shaffer and J.P. Ginsberg. (2017).  An overview of heart rate variability Metrics and norms

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624990/

Heart Rate Variability (HRV): What It Means and How to Find Yours. (2023)

https://www.healthline.com/health/heart-health/heart-rate-variability-charT

Normative HRV Scores by Age and Gender (Heart Rate Variability Chart). (2023)

https://elitehrv.com/normal-heart-rate-variability-age-gender

Heart rate variability: How it might indicate well-being (2021) https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789

Disclaimer:

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.