Your heart beats non-stop to circulate blood, deliver oxygen and dispose of body waste. However, these beating intervals (time between heartbeats) are not always the same. They keep changing automatically depending on how calm or stressed your body is. Measuring the changing intervals of your heartbeat, a.k.a. Heart Rate Variability (HRV), can reveal a lot about your health status.
Continue reading to understand what HRV is, how it impacts your health, what affects it, and finally, how to improve your HRV. Swipe up.
What is Heart Rate Variability (HRV)?
When your heart beats, the time difference between two consecutive beats is not always the same. It keeps fluctuating depending on your mood, breathing pattern, and activity levels. This variation in the durations between your heart beats is termed Heart Rate Variability.
It is important to note that a high HRV does not mean a high heart rate. It just means that there is a less time difference or more variations between the successive beats.
How Your Body Affects HRV?
HRV heart rate and rhythm is controlled by the autonomic nervous system (ANS) which regulates the involuntary functions of your body. These are the ones that you can’t control at your will, such as digestion, breathing, heart rate, blood pressure, etc. ANS is further divided into two systems:
- Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, it is activated during stress or physical activity. During SNS activation, HRV decreases as your body needs a regular heart beat for sustained energy supply.
- Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, it helps calm the body and promote recovery. During PNS activation, HRV increases, as the heart rate becomes more variable and irregular during resting period.
Check the next section to understand why HRV is so important to consider during heart health examination.
Why HRV Matters?
Heart Rate Variability is a great indicator of cardiovascular health because:
- A high HRV suggests that your body can effectively switch between the SNS (stress) and PNS (rest) depending on the situation. It shows your body is good at handling stress and staying healthy!
- A low HRV, on the other hand, indicates your heart might be struggling to adapt to changes, potentially due to stress or fatigue.
What is HRV Normal Range?
Here are some general heart rate variability ranges based on age and fitness level:
- Average HRV: For most people, a normal HRV can range from 19-75 milliseconds with an average value of 42 milliseconds. This range is common for individuals who are generally healthy, but may experience moderate stress or fatigue with a sedentary lifestyle.
- High HRV: A higher HRV is generally seen in individuals who are well-rested, fit, and have a balanced autonomic nervous system. Athletes, especially endurance athletes, may have an average of 120 milliseconds or even higher.
- Low HRV: A lower HRV, typically below 40 milliseconds on an average, could signal that your body is in a state of stress or fatigue. This may be a result of lack of sleep, overtraining, illness, or emotional stress. People with medical conditions like diabetes, heart arrhythmia, high blood pressure, asthma, chronic stress, anxiety, and depression have low HRV.
Note: There is no one-size-fits-all for HRV, as it can fluctuate daily based on various factors, such as sleep, exercise, and diet. What is most important is tracking changes in your HRV over time rather than focusing on a specific number.
How to Test Your Heart Rate Variability?
To measure HRV, a test or device can track the time between successive heartbeats. There are different methods of heart rate variability test, but some of the heart rate variability test most popular ways include:
1. Smartwatches and Fitness Trackers
Many modern fitness trackers and smartwatches (like Fitbit, Apple Watch, and Whoop Strap) offer HRV monitoring features. These devices measure your HRV during sleep or while at rest, providing data on how your body is recovering and how well your autonomic nervous system is functioning.
2. ECG (Electrocardiogram) Test
For a clinical and more detailed test, an ECG can be used to measure HRV. It’s the most accurate method for tracking heart rate intervals, though it is typically done in a healthcare setting.
3. Heart Rate Monitor
If you’re looking for a more budget-friendly option, heart rate monitors (such as chest straps) can also be used to measure HRV during exercise or at rest. Many of these devices sync with mobile apps to help you track your progress over time.
How to Improve HRV?
To improve your HRV, focus on habits that promote relaxation, recovery, and overall well-being:
- Exercise Regularly: Engaging in moderate aerobic exercise (like walking, running, or swimming) helps boost heart health and increase HRV over time.
- Prioritize Sleep: Quality sleep is essential for recovery, helping your body restore and regenerate, which improves HRV.
- Manage Stress: Practice relaxation techniques like meditation, yoga, or deep breathing to activate the parasympathetic nervous system and reduce stress.
- Stay Hydrated: Drinking enough water helps maintain healthy circulation, which supports a higher HRV.
- Eat a Balanced Diet: Focus on whole foods—fruits, vegetables, lean proteins, and healthy fats—to support overall health and heart function.
- Limit Stimulants: Reduce alcohol, caffeine, and tobacco, as these can lower HRV and put unnecessary strain on your heart.
- Practice Mindful Breathing: Slow, deep breaths can activate your body’s relaxation response, enhancing HRV.
Consistency with these habits can significantly improve HRV over time and contribute to better overall health.
Key Takeaways
HRV, or heart rate variability, is a crucial metric for understanding how well your body is functioning, adapting to stress, and recovering. Regularly testing your HRV can give you valuable insights into your physical and mental well-being. By understanding your HRV range and taking steps to optimize it, you can improve your overall health, reduce stress, and enhance your athletic performance.
