At LifeMotion, we’re always looking for ways to help you understand your body better and improve your overall health. Today, we want to talk about something we measure in the clinic called Heart Rate Variability, or HRV, and how it can tell us a lot about your autonomic nervous system. Don’t worry – we’ll keep it simple and straightforward!
What is Heart Rate Variability (HRV)?
HRV is a measure of the time difference between each heartbeat. Unlike your pulse, which tells you how many times your heart beats per minute, HRV looks at the tiny changes in time between these beats. Your heart is not a metronome and there are actually differences in milliseconds (ms) between beats. It might sound complicated, but it’s actually a powerful tool to understand how your body is doing.
Source: elitehrv.com
Why Does HRV Matter?
Your autonomic nervous system (ANS) controls all the things your body does without you thinking about it, like breathing, digesting food, and yes, beating your heart. The ANS has two main parts:
- The Sympathetic Nervous System (SNS): Think of this as your body’s “gas pedal.” It prepares you to handle stress or emergencies by increasing your heart rate and energy.
- The Parasympathetic Nervous System (PNS): This is your body’s “brake pedal.” It helps you relax and recover by slowing down your heart rate and conserving energy.
A healthy balance between these two systems is crucial. The body has to be able to react and adapt quickly – we make small, imperceptible changes every minute. That’s where HRV comes in – it gives us a window into how well these systems are working together.
High HRV vs. Low HRV
- High HRV: A higher HRV generally means your body can adapt well to different situations, from physical activity to relaxation. It’s a sign that your heart and nervous system are in good shape.
- Low HRV: A lower HRV can indicate that your body is under stress, whether from physical strain, illness, or emotional factors. It might mean your body is having a harder time bouncing back from challenges.
- Different factors can affect HRV including age, gender, fitness status, and whether or not you are recovering from an injury or illness.
How Do We Measure HRV?
We use our Polar wearable heart rate monitor with the Elite HRV app to measure HRV, which is backed by the latest research. We are able to take a baseline “snapshot” of your HRV as well as monitor changes during the PT session. If you are curious about what a “good” HRV is for your age and gender, you can find the norms from Elite HRV here. Everybody is different, but monitoring HRV regularly can also help you identify trends over time on how your HRV changes.
How Can HRV Help You?
By measuring HRV, we can get insights into your overall health and stress levels.
Here’s how it can benefit you:
- Personalized Health Plans: We can tailor your physical therapy and wellness plans based on your HRV, ensuring you get the right balance of activity and rest.
- Stress Management: If we notice your HRV is low, we can help you find ways to reduce stress and improve your relaxation techniques by teaching you breathwork strategies and grounding.
- Monitor Progress: Tracking your HRV over time can show how your health is improving and how well you’re responding to treatments.
HRV and Concussion Management
The function of the autonomic nervous system can be affected after a concussion, especially if you have been dealing with concussion symptoms for more than 3 months. We use special testing, including HRV, to assess the status of your nervous system and help you recover from even persistent post-concussion symptoms.
Simple Ways to Improve Your HRV
- Stay Active: Regular physical activity, like walking, weightlifting, swimming, or yoga, can boost your HRV.
- Get Enough Sleep: Good quality sleep is essential for a healthy nervous system.
- Practice Relaxation: Techniques like deep breathing, meditation, and spending time in nature can help lower stress and improve your HRV.
- Stay Hydrated and Eat Well: A balanced diet and proper hydration support overall health and can positively impact your HRV.
Final Thoughts
Understanding and improving your HRV can be a game-changer for your health. At LifeMotion, we’re here to help you every step of the way. If you’re curious about your HRV or want to learn more about how it can benefit you, don’t hesitate to ask your therapist at your next appointment. In a chronically stressed culture, let’s work together to keep your heart and nervous system in top shape!
