The Ultimate Guide to Increasing Heart Rate Variability (HRV)

A historical look into my high HRV

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Today At A Glance:

Today, I'm unveiling the secret behind my viral social media reveal of an astonishing 204 ms HRV and 44 RHR, as I dive into the essence of HRV, its enhancement, and its pivotal role in health, performance, and brain health in our latest podcast and newsletter. Join us for an insightful journey into the heart of HRV, where we decode its mysteries and its impact on our well-being.

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Neuro Athletes,

Alright team, gather around for a little story about the wild world of social media and my HRV - Heart Rate Variability, for those who haven’t been bitten by the health bug yet. So, I dropped this bombshell on Instagram and Twitter this week: a snapshot showing my HRV at a mind-boggling 204 ms and my Resting Heart Rate (RHR) chilling at 44. And let me tell you, the internet went nuts!

I've been bombarded with questions left, right, and center. "How on earth did you hit those numbers?" "What's your secret to such a high HRV?" "Can you share your baseline stats?" "Did you borrow Superman’s heart for a week?" Okay, maybe not the last one, but you get the idea.

So, in today’s newsletter (and an up-coming podcast), I’m spilling the beans. We're going deep into the heart of HRV – what it is, how to boost it, and why it's the MVP for your health, performance, longevity, and let's not forget, the powerhouse of our body – brain health.

It's not just about bragging rights (though I must admit, a 204 HRV does deserve a humble brag), it’s about understanding the nitty-gritty of what makes our hearts tick, literally and figuratively. So tune in, lean back, and let’s unravel the mysteries of HRV together. Trust me, it’s going to be a heart-pumping ride!

This is a screen shot of my data taken in the last two days from the Oura ring app. I have been in Australia for the last few weeks, notice the RHR and HRV.

For those who aren’t aware…

Heart Rate Variability (HRV) stands as a pivotal gauge in the realm of health monitoring, offering a window into the intricate workings of the autonomic nervous system (ANS). Its significance extends beyond mere measurement; it embodies an objective yardstick for evaluating physical fitness, deciphering the nuances of physiological readiness, and predicting performance capabilities.

Why is HRV Crucial?

HRV isn't just a cool health stat; it's a real-time health headline, telling you how your body's coping with the hustle and bustle of life. High HRV? You're probably nailing your fitness goals, keeping stress at bay, and your heart's happy. Low HRV? It might be your body's way of waving a red flag, signaling "Hey, I'm stressed out here!"

For fitness buffs, HRV is like a personal trainer for your heart. It helps you train smart, not just hard. And for everyone else, it's like having a mood ring for your body's stress and recovery levels.

HRV also doubles as a health crystal ball, hinting at potential heart health hiccups before they become big deals.

So, How Did I Improve my HRV?

Think of HRV as your heart's personal tune-up tool. The good news? It's totally tweakable! Just like tuning a guitar to get that perfect pitch, you can fine-tune your HRV for better health.

And guess what?

It's not rocket science; it's about nailing the basics with a dash of finesse. I do alot such as exercising, bright light exposure at specific times, complete darkness at night and really staying in line with my circadian rhythm but I have noticed a few other variables worth mentioning.

1. Sleep:

   
   In my focused effort to improve Heart Rate Variability (HRV), I adopted a strategic approach to enhance sleep quality, incorporating Magnesium L-Threonate, 1 gram of GABA, and glycine into my routine. This scientifically-driven strategy is based on the interplay between sleep patterns and HRV.

   During sleep, particularly in deep sleep phases, heart rate significantly decreases, paralleling a reduction in HRV. However, in REM sleep, there's an increase in overall HRV, with a simultaneous decrease in beat-to-beat variability. This pattern underscores the importance of sleep quality in modulating HRV.

   So your first step is to focus in on sleep quality and timing of sleep.

2. Slow Frequency Breathing:
   
   I’ll be the first to admit, my year was off to a rocky start so I needed strategies to calm myself down and the best known way to do this is via breath work. This strategy I adopted was from my friend Kristen Holmes, you can listen to our podcast here.

   By adopting a regular RF breathing practice you exercise and strengthen your autonomic nervous system reflex and increase HRV. With a consistent daily practice for approximately 12 weeks these improvements are sustained with only a maintenance practice of a few times a week.

3. Sauna

   I have been frequenting the infrared sauna alot lately (about 4 times a week) and this is a new practise as I don’t get to do this often enough in NYC. In fact, a study explored the impact of sauna bathing on HRV, an indicator of cardiovascular system responsiveness. Participants with cardiovascular risk factors underwent a 30-minute sauna session at 73°C and low humidity. Results showed significant changes in HRV, suggesting an increased capacity for cardiovascular response under stress.
   
   Post-sauna recovery displayed a decrease in heart rate and a favorable shift in autonomic nervous system balance, marked by heightened parasympathetic and reduced sympathetic activity. This suggests potential cardiovascular benefits of sauna use, warranting further research.

4. Hydration

   Adding to my HRV enhancement strategy, hydration emerges as a crucial factor. A study by Young et al. in Scientific Reports (2019) underscores this connection. The study demonstrated that even minor dehydration (less than 1% of body weight loss) could significantly impact heart rate variability (HRV), mood, and cognitive function. It revealed that maintaining hydration not only supports cardiovascular functioning but also plays a key role in brain health and emotional well-being. That's why I make it a point to drink 2-3 liters of filtered water each day, especially important on days when I use the sauna to replenish what I lose through sweating.

   The research involved participants in a warm environment, with and without water intake, to assess the effects of mild hypo-hydration on HRV and CNS function. Results showed that dehydration led to decreased HRV, indicating increased sympathetic activity, and was associated with heightened anxiety and cognitive effort. Conversely, adequate hydration was linked to improved mood and increased neural activity during demanding tasks, highlighting the importance of hydration in maintaining HRV and overall autonomic balance. This further reinforces the role of hydration in enhancing HRV and, by extension, heart and brain health.

This is my HRV data from New York. I live and reside in NY and my baseline metrics are atrocious compared to Australia even though I live the same lifestyle.

The ARIC Study

Let's chat about this super interesting study, the ARIC study. Picture this: a group of 900 folks, all between 45 and 64 years old. The researchers were curious about their Heart Rate Variability (HRV), measured using this cool method called rMSSD. They did this by checking a two-minute rhythm strip on a 12-lead EKG – think of it as a super detailed snapshot of the heart's rhythm.

Here's where it gets intriguing: They found that people with an HRV less than 14.7 milliseconds had some eye-opening risks compared to those chilling in the 14.7 to 22.3 milliseconds range. We're talking about a whopping 95% higher risk of all-cause mortality – basically, the risk of dying from, well, anything.

Then, cerebrovascular mortality, like strokes and stuff, jumped by 280%. And cancer mortality went up by about 70%, which was just on the edge of being significant. But, interestingly, there was no difference in coronary heart disease between the two groups.

Now, you might be wondering, "What's all this telling us?" Well, it's a bit tricky. These kinds of studies can be super complex, and it's tough to pinpoint a direct cause-and-effect relationship.

Why?

Because a low HRV could be a sign of other health issues. It's like saying, "Hey, something else might be up here."

Even though the researchers tried really hard to account for all the usual health suspects – age, gender, race, smoking habits, triglycerides, blood pressure, and so on – it's still hard to say for sure that low HRV directly causes these problems. It might just be a warning sign pointing to other issues.

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Meta-analysis from 2013: What Does It Tell Us?

Now, let's jump to another study, a meta-analysis from 2013. This one's a biggie – it looked at 8 studies and around 22,000 participants.

Here's the scoop: Having a low HRV, like in the 10th percentile, was linked to a 50% higher risk of a first-time cardiovascular event in people without heart disease compared to those in the 50th percentile.

But, and here's a twist, being in the 90th percentile didn't really show a significant difference in risk compared to the 50th percentile – although there was a slight trend towards decreased risk.

So, what's the takeaway?

While there seems to be a trend that higher HRV might be better than average, the evidence isn't super strong. We can't just throw a party and say higher HRV always means lower heart disease risk.

But, on the flip side, the studies do show that a lower HRV compared to the average seems to be more consistently linked to increased health risks.

In a nutshell, while we're seeing some patterns here, it's a bit like trying to solve a puzzle with some missing pieces.

These studies give us important clues, suggesting that keeping an eye on our HRV is a smart move for our overall health.

Team, I hope you enjoyed this post. HRV is a powerful indicator of health, reflecting the balance and responsiveness of the autonomic nervous system. By adopting healthy lifestyle practices and monitoring HRV trends, individuals can enhance their overall health and performance.

Remember, consistency in monitoring and lifestyle adjustments is crucial for meaningful improvements in HRV.

Does anyone have any. questions? Post them below and please send this to someone who is interested in understanding their HRV.

Until next time,

Louisa x