Essential Guide to Heart Rate Variability (HRV) - How to Measure & Improve Yours
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- čas přidán 5. 07. 2024
- PDF guide: www.yogabody.com/heart-rate-v...
What do you think is healthier when it comes to your heart rate? A steady beat like a drum or a variable heart rate that speeds up a little when you inhale and slows down a little when you exhale?
A healthy heart actually has a high heart rate variability (HRV), meaning that on a beat-to-beat measured level, there's quite a bit of difference. HRV has long been used as a metric in sport medicine, cardiology, and an anesthesiology, but thanks to the boom in wearable health tech, tens of millions of people are now waking up every morning to HRV readings on their phones and smartwatches and wondering what they mean.
If you're confused, you're not alone. In this video I’ll explain what HRV is, how to measure it, and then Rob ter Horst, aka The Quantified Scientist will talk through some tech options you can try to measure your HRV. And lastly, I'll leave you with a guided pre-bed breathing practice that can help improve your HRV levels, both while you're sleeping and when you wake up. Let’s get started!
VIDEO CONTENTS
00:00 Heart rate variability
02:43 What is HRV?
03:53 How to calculate HRV
04:47 Tech options
07:58 How to utilize HRV
10:22 Guided breathing practice
WHAT WE’LL COVER
* How to measure your HRV
* Tech options to consider
* How to improve your HRV
* Guided breathing practice
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#HeartRate #HRV #HeartRateVariability
Thanks so much for the cameo appearance Lucas! Great video, and well explained!
@TheQuantifiedScientist - Thanks so much for your support!
And here I am worrying that my heart is beating faster (or so it seems) when I'm breathing in during breathing exercises / meditation. Thanks for explaining HRV, it is only recently I subscribed to your channel, so I only heard about this in the past few weeks.
By the way, I've been doing very similar breathing exercises you shared (but sitting down) before lunch, and helped me with acid reflux quite a bit. Together with other lifestyle changes of course.
Keep up the good work!
- YOGABODY Team
As always thank you for the free resources you're putting out, you're the best
Thanks a bunch for your appreciation @k7ufo819!
- YOGABODY Team
Great content! I am one of those people with a fitness watch (garmin venu 3) that never really understood hrv. Super helpful
Thank you for your appreciation!
- YOGABODY Team
I used to use fitbit for years but given that im an avid runner, i switched to Garmin and i really like how it integrates HRV among other variables for training recommendations
Loved this, because I’ve been tracking my HRV and seeing it improve is such a motivator. I started working out to lose weight (I’m on a medication that causes weight gain), but I continued with it because I saw a massively positive change in both my HRV and RHR. It’s changed my mindset from “need to see a physical change in my appearance” to “wow, I’m truly improving my health right now!”
That's fantastic progress!
- YOGABODY Team
Thanks for the info, Lucas!🌷
You're most welcome!
- YOGABODY Team
Great video Lucas!! I've also watched many videos by TQS... You guys are great at what you do!
Thanks a bunch for your appreciation @PhoenixwayNet!
A good reminder to breath before sleeping, I had forgotten this one, even sitting and doing this one, helps to relax me:)
Excellent video thank you
Glad you found the video excellent.
- YOGABODY Team
Super helpful info! Thank you
You're most welcome!
- YOGABODY Team
Thank you for always providing such great, useful, and very well-presented content.
I learned about HRV when I developed AFib, after contracting Covid. I can control my heart rate using a few breathing techniques unless I'm in AFib. It seems that after an episode starts, I can't get it under control with any breathing techniques. I believe that my version of AFib is vagally-mediated. If my heart rate goes very low, it will skip beats. If ot goes very high, it will stay regular, but be 120-160 bpm. My doctor wants to perform an ablation, but I know this condition has a root cause, and finding the root cause means finding the cure, which involves making nutrition and lifestyle changes, not undergoing a medical procedure that will permanently scar my heart by burning it.
I have read medical studies that talk about how Yoga can reduce AFib episodes both in frequency and duration. I believe that my version of AFib is vagally mediated, which reportedly doesn't respond to ablation like other forms. Since controlling frequency and duration is what the medical procedures claim to do, why not focus on finding natural solutions? I would love for you to produce some content on how Yoga can benefit someone with AFib since it has been shown to help. The number of people with AFib is expected to grow, and people are developing it at a younger age. Taking measures to avoid it in the first place, or at least significantly reducing the effects would be monumental.
Thank you for your kind words!
- YOGABODY Team
Do you have thickening of the myocardium or pericardium?
Thank you 😊
Glad it helped!
- YOGABODY Team
Really great video on HRV. Looking forward to trying out the pre-bed breathing exercise. I noticed in this one you are lying flat on your back with lots of pillows to keep your upper thoracic region at an angle. The other day I watched one of your videos where you talked about side sleeping and how much better that is for your body. Are there other factors to consider with sleeping position?
Side sleeping offers benefits for spinal alignment and reducing snoring, but consider personal comfort and support for your neck and hips regardless of your chosen position.
-YOGABODY Team
I also noticed a low hrv when i got covid. It translates to a stress number on my garmin venu 2. I didn't feel sick at first but my stresslevel was way up all the time, even in rest and sleep. Then after a few days i was feeling sick and tired and the stresslevel went down gradually. Like my body was fighting it off and then went in recovery mode.
Interesting...
Very often I can hear my heartbeat in my ear or it's around my ear but I can hear it thump thump thump and when I breathe in that thumping stops but soon as I exhale the thumping comes back Do you have any idea what that could be. Closest I can find is pulsatile tinnitus but what could be the cause it's maddening especially when I'm trying to sleep
I use heart math device daily for 1 year!👏
Fantastic practice!
- YOGABODY Team
I am not a fan, but i like your work so i will subscribe in order to help you
Thanks for the honesty! We appreciate your support, even if our content isn't your usual jam.
- YOGABODY Team
Hello Lucas, what is the logic behind the positioning of hands ? Have you tried the heart mind coherence breath work by the heartmath institute and how that shifts HRV? Would value your perspective. I have started to do the heart mind coherence/harmonizing during my yoga and have noticed I have more strength. Not scientific I realise, just my own observation.
The positioning of hands can vary and can be based on personal preference or specific techniques.
- YOGABODY Team
How many rounds of breathing exercises? 🙏🏼
Aim for 10 rounds
Been tracking HRV and RHR every morning for about four months. I use a chest strap called "M7" that works with the Morpheus program recommended by Joel Jamieson. The M7 reads about 90 seconds, I think. They recommend just when you wake, be calm and still and get a good read. From what I understand, they believe this regular once a day measurement is better than other devices that do not set aside a specific measure time. Nonetheless, good read or not, I have it found it useless. Too much variance in what it is supposed to be from limited sample groups. Makes no sense to me to tell people, "don't compare" and "every device uses a different measure". So basically unless you are in a study and strapped to best tech and set parameters, how is anyone supposed to gauge their own experience with not even a range to consider? It gets even worse when used as a source for the even more mysterious "recovery" scores. Wotevahs. I find regular morning resting heart a better measure of where I am at.
Thanks for sharing....
I am benefited because of you sir...thank you so much sir...when i wake up in midnight i will get fear and my heart rate and bp will shoot up..i started keeping my lep up 45deg and my heart rate started decreasing...but please tell me sir how to get rid of the problem totally...
Hi Anila. Establish a calming bedtime routine and practice deep breathing. Consult a healthcare professional for tailored advice and support.
- YOGABODY Team
@@YOGABODY.Official 🙏
💖❤️💖🙏❤️💖❤️
what watch are you wearing
Hey Drew, we don't particularly endorse a specific watch. It's more about what you've researched and what you believe will suit you best.
Why is my HRV so low when I’m physically fit, have a low rhr and low bp?? Confused!
HRV can be affected by many factors. Talking to your doctor is the best way to understand yours.
- YOGABODY Team
Hi Lucas, I still didn't really get what HRV is. I don't think you clearly defined what HRV is. You said your average heart rate is 60 doesn't mean it beats once every second. But 60 is not HRV measurement. HRV is in ms (millisecond) not in beats per minute.
in your pdf, it is covered. The “variance” refers to the
variation in time intervals between heartbeats and it’s measured in milliseconds. 👍🏻👍🏻👍🏻
60 is average, your real heartbeat is fast and slower at times. More variation correlates with better health. Think of a runner who does an 8 min mile… he was not running 8 min mile the whole time, he had moments of 8.13 and moments of 7.42…
@YOGABODY.Official Thanks Lukas. I think you misread my question. I was wondering what's the definition of HRV, I wasn't asking about the average HR. The pdf that I downloaded in the link has answered my question, so all good. Thanks so much for taking the time to reply. 🙏🏻🙏🏻🙏🏻🙏🏻
Xiaomi mi band I have for years is pretty accurate and cost is low.
Great!