What is HRV and how does it relate to your autonomic nervous system?
Heart rate variability (HRV) is a crucial indicator of overall health and well-being. HRV provides valuable insights into the functioning of the autonomic nervous system and cardiovascular health. HRV is not to be confused with heartbeats, a measure of how many times the heart contracts and pumps blood throughout the body within a specific timeframe, that is usually expressed in beats per minute (bpm).
What is heart rate variability (HRV)?
HRV refers to the variation in time intervals between consecutive heartbeats. While the average heart rate provides a general indication of heart function, HRV offers a more nuanced insight into the balance and regulation of the autonomic nervous system (ANS), which controls involuntary bodily functions such as breathing, digestion, and heart rate.
The intervals between heartbeats are not constant but fluctuate slightly due to the continuous interaction between the sympathetic and parasympathetic branches of the ANS. The sympathetic nervous system, often referred to as the “fight or flight” response, accelerates the heart rate in response to stress or exertion, while the parasympathetic nervous system, known as the “rest and digest” response, slows the heart rate during periods of relaxation and recovery.
HRV reflects the dynamic relationship between these two branches of the ANS that are continuously changing. Higher HRV indicates greater flexibility and adaptability of the cardiovascular system, allowing the heart to respond efficiently to changing physiological demands. Lower HRV is associated with reduced autonomic function and may indicate increased susceptibility to stress, fatigue, and various health conditions.
What is a Good Heart Rate Variability?
Children and adolescents typically have higher HRV compared to adults. HRV tends to decrease with age during childhood and adolescence but stabilizes into adulthood. In adults, HRV can vary widely based on factors such as fitness level, stress levels, and overall health. Generally, younger adults tend to have higher HRV compared to older adults. HRV may differ between males and females, with some studies suggesting that females may exhibit slightly higher HRV than males. HRV tends to decrease with advancing age in elderly individuals. Age-related changes in autonomic function and overall health may contribute to decreased HRV in older adults.
Here is a heart rate variability chart by age and gender to understand trends by age and gender. These are purposefully general and many other factors, such as genetics, diet, prescription medication, supplements, and recreational drugs can factor into your personal HRV score.
How to Improve Heart Rate Variability
Before we discuss how to improve your HRV, note:
- HRV trends: While there are average HRV scores by age and gender, as illustrated above, know that your trend is more important than your relation to peers. If you see a steady increase in your HRV score over several months due to lifestyle changes and choices, then that is more important than if your score is lower than the general trend.
- HRV Monitoring Devices: There are many data wearable devices available to consumers such as rings, wristbands, headbands, chest straps, and capabilities in some smartwatches. Research suggests that chest straps are the most accurate way to monitor HRV and your trends from home. For more accurate data, medical-grade HRV monitoring equipment is required.
To improve your heart rate variability, incorporate healthy habits such as regular exercise, adequate sleep, good nutrition, and managing stress. Keep in mind that some prescription drugs, such as antidepressants, and recreational drugs like alcohol, are associated with declines in your HRV.
NuCalm and HRV
Do you know that NuCalm has the only patent in the world for, “systems and methods for balancing and maintaining the health of the human autonomic nervous system”? U.S. Patent Registration No.: 9,079,030; Issued July 14, 2015.
NuCalm was awarded this patent due to the supporting data demonstrating NuCalm Rescue, PowerNap, and FlowState consistently resolved the stress response in the body and activated the parasympathetic nervous system, which increased the subject’s HRV after a journey. The research was conducted at Harvard Medical School, with medical-grade equipment, but you can replicate this experience at home with some wearables. The Oura Ring has an Unguided Session, which enables you to monitor your body temperature, HRV, and heart rate data during a specific time, such as a Rescue session.
Physical (from strenuous physical activity) and mental (from relationship dynamics) stress manifests in the body similarly and both negatively impact HRV. After a NuCalm Rescue, PowerNap, or FlowState journey, you will be relieved of stress and feel restored and rejuvenated. Your autonomic nervous system, the parasympathetic and sympathetic nervous systems, will be balanced, every time. Sign up for the free NuCalm 7-day trial to try it for yourself.
HRV serves as a valuable gauge of overall health and well-being, offering insights into autonomic function, cardiovascular fitness, and stress resilience. Monitoring HRV can help individuals assess their physiological response to various stressors and monitor their positive trends when incorporating NuCalm into their lives.