Heart Rate Variability
There’s so much more to good health than what simply meets the eye. Something I use to ‘rate’ my current fitness, is my heart rate variability (HRV). Stanley Rosenberg explains HRV as the measure of the differences in lengths between consecutive heart beats. Our heart rate naturally rises and falls in response to breathing, blood pressure, hormones and emotions. The more variation there are in time intervals the higher the HRV is rated. Low HRV is correlated with a variety of psychological and psychiatric issues. High HRV is correlated with great health and longevity!
While all this info is great (right!) how do we increase our HRV and our health? The authors at ithlete.com share five tips to do just that;
1. Sleep well – Our nervous system recharges while we sleep and HRV is directly impacted by our nervous system health.
2. Breath work – Slow, controlled, deep breathing is connected with relaxation, stress reduction and concentration. Recommended is to breathe in through your nose for a count of 5, then out through the mouth for another count of 5.
3. Train below your aerobic threshold – Pardon me? Aerobic threshold is typically 85% of maximum heart rate or 75% of maximum oxygen intake. So, it’s not necessary to exhaust yourself every workout to improve HRV. Sustained moderate exercise has been found in increase HRV.
4. Cold showers – Turning the shower to frigid for the last 15-30 seconds of your shower can help increase HRV and reduce your chances of contracting a winter cold by up to 25%! (ithlete.com).
5. Clean eating! – Using the same principles of the 2B Mindset, research supports eating lots of fresh (or frozen) fruits and vegetables while being mindful of your consumption of alcohol, caffeine, refined carbs, and sugars. Doing so will promote a higher HRV and longevity!
Mandy Fudge. MA. RCC.
Island Elements Counselling.
https://www.myithlete.com/improve-heart-rate-variability-hrv/
Rosenberg, S. (2017). Accessing the Healing Power of the Vagus Nerve. North Atlantic Books.