5 Important Benefits Of Heart Rate Variability

The Bottom Line

Daily heart rate variability training can decrease anxiety, depression, and risk of Alzheimer’s disease while improving cognitive function and athletic performance.

The Summary

Heart rate variability (HRV) is the difference in time between heartbeats. The more variation in time between each heartbeat, the higher the heart rate variability, and the better your body responds to stress. A high HRV indicates a better stress response. You can use HRV training to train your body to respond better in stressful situations.

5 Benefits of Heart Rate Variability

1. Anxiety and depression are associated with low HRV (Alvares et al. 2013).  While HRV training can reduce anxiety (Lee et al. 2015).

2. Low HRV may contribute to the development of Alzheimer’s disease (Birkhofer et al. 2005).

3. HRV training can decrease the risk of cardiovascular disease (Blumenthal et al. 2005).

4. Enhanced cognitive performance and creativity are two benefits of HRV training (Gruzelier et al. 2014).

5. Biofeedback from HRV training can enhance performance in athletics and can be an important indicator of when to adjust training intensity (Paul et al. 2012).

How to Implement

To get started, you will need a device that can measure your heart rate variability and a program that can interpret the results.

There are several good trackers on the market that measure heart rate variability and are compatible with most smartphones

Lifetrak Zoom measures HRV and provides suggestions on training intensity based on biofeedback.  No app required.

60beat Heart Rate Monitor is compatible with iPhone and Android devices

Polar H7 Heart Rate Sensor works with the iPhone and has additional fitness tracking features

Pair your HRV monitor with an app that is easy to use and helps track your goals

Elite HRV is an app that provides guided breathing exercises and heart rate variability training.  A HRV monitor is required.

Welltory is an app that focuses on managing stress and energy levels through heart rate variability.  A HRV monitor is required.

HRV4Training is an app that doesn’t require an HRV monitor.  It uses your phone’s camera to measure HRV.  It also provides training suggestions based on collected data.

How To Measure Heart Rate Variability

Measure HRV daily. Take consistent measurements. Take measurements at the same time every day, preferably in the morning immediately upon waking. Assume the same position when measuring HRV, sitting, or standing is best. Relax and take slow regular breaths; this should only take about 1 minute.

Anything below 70 is considered a low HRV.  Stress, overtraining, inflammation, and poor sleep can all be responsible for a low HRV.

5 Ways To Increase Your Heart Rate Variability

1. Allow proper recovery after tough workouts.  Your body needs to rebuild and recover after a tough training session.  Be sure to schedule adequate rest days and use your HRV as a guide in scheduling workouts.  Dial back tough training sessions when HRV is low.

2. Inflammation due to a poor diet can be a cause of low HRV.  Try a gut microbiome restoration diet to get the inflammation under control.

3. Both yoga and meditation can increase HRV and decrease stress.

4. Try box breathing to increase HRV.  Breathe in for a count of 5, hold for a count of 5, breathe out for a count of 5, hold your lungs empty for a count of 5, repeat at least ten times.

5. Improve sleep. Limit caffeine intake after 2 pm.  Turn off screens an hour before bed.  Stick to a consistent bedtime.

Are you still feeling run down? Adaptogens may be able to help.