Let’s chat HRV! Heart rate variability (HRV) is an important indicator of overall health and well-being, yet it remains a relatively under-discussed metric. By understanding HRV and learning how to optimize it, you can gain insights into your physical fitness, mental health, and recovery capabilities.
Let’s dive into what HRV is, why it matters, and how you can improve your HRV for a healthier, more balanced life!
What is HRV?
Heart rate variability (HRV) is the variation in time intervals between consecutive heartbeats. While your heart rate (measured in beats per minute) might seem steady – did you know that the time between each beat is constantly changing? For example, the interval between one heartbeat and the next might be 0.8 seconds, then 0.9 seconds, and so on.
HRV reflects the balance between the two branches of your nervous system:
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Sympathetic Nervous System (SNS): This is your body’s “go mode.” It kicks in when you’re stressed, excited, or physically active, and is often referred to as “fight or flight”.
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Parasympathetic Nervous System (PNS): This is your body’s “chill mode.” It helps you relax, recover, and recharge by slowing things down when the stress is gone, and is often referred to as “rest and digest”.
A higher HRV typically indicates a healthy balance between these systems and greater adaptability to stress and recovery demands.
Why is HRV Important?
HRV is more than just a health statistic! It’s a glimpse into your body’s resilience and recovery capacity. Here are some of the reasons it is critical to maintain a high HRV:
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Improved Recovery: A high HRV indicates that your body is recovering effectively from physical and mental stress, which is essential for athletes and active individuals.
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Better Stress Management: Higher HRV suggests a well-regulated stress response, helping you stay calm and composed in challenging situations.
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Enhanced Sleep Quality: HRV can serve as a marker for restorative sleep, as the parasympathetic system is active during deep sleep stages.
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Overall Health: Research links high HRV to lower risks of cardiovascular disease, better metabolic health, and greater longevity.
Average HRV for Men and Women
HRV can vary widely depending on age, fitness level, and individual factors. However, general trends emerge when comparing men and women:
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Men: Average HRV for men typically falls between 50-70 milliseconds (ms) but can be higher in younger or highly trained individuals.
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Women: The average HRV for women is usually a little bit lower, ranging from 45-65 ms, due to hormonal fluctuations and other physiological differences.
It’s important to note that “normal” HRV values vary widely by so many factors and the key is to monitor your personal baseline and look for ways to improve it over time.
8 Ways to Improve Your HRV
Improving your HRV requires a holistic approach including physical, mental, and lifestyle factors. Here are eight proven strategies that can help you improve HRV!
1. Regular Physical Activity or Infrared Sauna
Engaging in regular aerobic exercise, such as walking, biking, or swimming, can significantly enhance HRV by improving cardiovascular fitness. Strength training also contributes to overall heart health, but be mindful of allowing adequate recovery between sessions to avoid overtraining as that can negatively impact your HRV as well. If you are looking to enjoy a wellness practice without straining the body, the infrared sauna offers all of the same benefits to improve HRV, without the movement.
2. Prioritize Sleep
Quality sleep is essential for a healthy nervous system and optimal HRV. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule. Practices like avoiding screens before bed and creating a calming bedtime routine like red light, reading, and meditation can further improve sleep quality.
3. Practice Mindfulness and Meditation
Speaking of meditation, mindfulness practices such as deep breathing exercises, yoga, or meditation activate the parasympathetic nervous system, promoting relaxation and improving HRV. Even a few minutes of daily mindfulness can make a noticeable difference and can impact HRV.
4. Use Contrast Therapy
Alternating between hot and cold exposure—like hot tubs and cold plunges—stimulates circulation and helps regulate the autonomic nervous system. At RESET, our contrast therapy sessions are designed to optimize recovery and enhance HRV, in addition to so many other benefits.
5. Eat a Balanced Diet
A nutrient-rich diet supports overall heart health and HRV. Focus on whole, unprocessed foods, including lean proteins, healthy fats, and fiber-rich fruits and vegetables. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for cardiovascular health.
6. Limit Alcohol and Caffeine
Excessive alcohol and caffeine consumption can wreak havoc on your nervous system and lower HRV. While moderate amounts may not cause harm, it’s wise to monitor your intake and especially avoid these substances close to bedtime. Generally, it is recommended to avoid caffeine at least 6 hours before bedtime to minimize its impact on sleep quality. The half-life (time it takes for something to be reduced by 50% in the body) of caffeine is about 3-7 hours, meaning it can stay in your system for quite some time, depending on age, weight, and metabolism.
7. Manage Stress Effectively
Chronic stress impacts HRV by keeping the sympathetic nervous system in overdrive so you are unable to get into a deeply restful state. Find stress-relief techniques that work for you, whether it’s journaling, spending time in nature, engaging in creative outlets, or connecting with your friends and RESET community.
8. Track and Optimize HRV
Wearable devices like an Apple or Garmin Watch, Oura Ring, or Fitbit can help you track HRV trends over time and can be extremely helpful. You can use this data to identify patterns and make adjustments to your lifestyle, such as improving sleep or adjusting workout intensity based on recovery metrics.
How HRV Impacts Recovery
HRV is a powerful indicator of your body’s readiness to perform and recover. When your HRV is high, it means that your autonomic nervous system is balanced, allowing your body to handle stress effectively and recover from physical exertion. On the flip side, a low HRV may indicate overtraining, inadequate sleep, or unresolved stress.
By monitoring HRV and adjusting your activities accordingly, you can:
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Optimize workout schedules to prevent overtraining.
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Ensure you’re getting adequate rest and recovery.
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Recognize when to prioritize self-care and stress reduction – and get a RESET session in!
To Wrap It Up
Heart rate variability is such a valuable tool for understanding and improving your health, recovery, and resilience to life. By incorporating these eight strategies into your daily routine, you can boost your HRV, enhance your recovery, and promote long-term well-being. Remember, improving HRV is a pretty slow process as you learn what works best for you but with consistent effort, you’ll see meaningful progress over time. Whether you’re an athlete seeking peak performance or simply looking to feel your best, paying attention to HRV is a positive step in the right direction and RESET can help you do exactly that! All of our modalities work together to improve your HRV, especially with regular use. Come see us soon and work to improve your HRV!