Have you ever seen the three letters HRV on your smartwatch or in the health app on your phone? For some, this is like a strange app on your phone. You know it exists, but you have no idea what it does or how to use it. Today, let's talk about this secret message from our body called HRV. Imagine, this could be the best secret weapon to control your mental pressure , that is, stress.
What is HRV simply?
HRV is an abbreviation for Heart Rate Variability . In Sinhala, it means heart rate variability . Okay, let's understand this simply. Your heart doesn't always beat at the same rate. When you breathe in, when you breathe out, and when you are thinking, this heart rate changes slightly. There are small changes in milliseconds (ms) between one heartbeat and the next. Those changes are measured by HRV.
Simply put, HRV is a measurement of the variation in the time interval between your heartbeats.
To understand this, we need to know a little about our body's Autonomic Nervous System . It has two main parts:
1. Sympathetic system: This is our 'fight-or-flight' system. That is, the system that prepares us for fight or flight. Imagine that you are walking down the street and suddenly a dog jumps. Your heart rate suddenly increases, your body shakes, and you sweat, right? That is when the Sympathetic system is activated. At this time, because the heart rate is faster, the time between heartbeats is shorter. That means the HRV value decreases.
2. Parasympathetic system: This is our 'rest-and-digest' system. That is, the system that calms us down and restores the body. When you are listening to a relaxing song or reading a book, your heart beats calmly and slowly. That is when the Parasympathetic system is activated. At this time, the heart rate is calm, so the time between heartbeats is longer. That means the HRV value increases.
So, having a high HRV value means that your body is well balanced between these two systems and can adapt quickly to any situation (stress, relaxation). It indicates your body's flexibility and resilience .
How is HRV important for our health?
HRV is not just a measure of stress. It paints a bigger picture of our overall health.
- Mental health: Persistent low HRV values can be associated with conditions such as stress, anxiety, and depression.
- Heart health: Research has shown that low HRV values may be associated with the risk of heart disease .
- Sleep quality: HRV increases when you get good, deep sleep. HRV can decrease if you have sleep problems.
- Aging: HRV naturally decreases as we age, but this decline can be controlled with a healthy lifestyle.
- Physical fitness : People who exercise well and have a high level of physical fitness generally have a high HRV value.
It's easier to change our behavior based on data. Rather than thinking, "I feel stressed," when your smartwatch shows data like, "Your HRV is low, your body is stressed," we're more likely to take action.
What is the best way to measure HRV?
Many smartwatches today can measure HRV very accurately. Watches from brands like Apple, Garmin, and Polar have shown clinically good results for this.
The most important thing is to measure your HRV at the same time and in the same position every day. For example, get into the habit of checking your HRV when you wake up in the morning and while sitting up in bed. This will help you establish a baseline over time.
Don't worry if your HRV reading drops one day. Things like lack of sleep, alcohol consumption, excessive coffee consumption, and illness can also affect your HRV reading. The important thing is to observe how your reading changes over a period of days.
| HRV level | What does that say? (Usually) |
|---|---|
| High HRV value | Your body is calm, flexible, and ready to handle stress well. Well-rested and restored. |
| A low HRV value | The body may be suffering from stress, fatigue, lack of sleep, or some illness. People are more likely to be in a 'fight-or-flight' state. |
What is a "good" HRV value?
This is a question that many people ask. But to be honest, there is no "good" HRV value that is right for everyone. It depends on many things, such as your age, gender, genetics, and physical fitness . Don't compare your value to average values found on the Internet.
For example, a large study found that while the average HRV for a young person is around 80ms, it can drop to around 25ms for an older person. Women's HRV can also be slightly higher than men's.
Therefore, the most important thing is not to chase a number, but to find your own baseline and see if it increases or decreases over time.
How to improve HRV value?
The good news is, we can improve our HRV. Just like going to the gym and doing some cardio, we can train our heart.
- Regular exercise: Especially cardio exercises that increase the heart rate, such as brisk walking, running, and cycling, are very helpful in increasing HRV.
- Deep Breathing: This is one of the most powerful ways to increase your HRV. Breathe slowly and deeply (about 6 breaths per minute). If you practice this breathing exercise for 10-20 minutes a day, your HRV will increase and your stress levels will decrease in just a few weeks.
- Get good sleep: Go to bed at the same time every day and wake up at the same time. A good night's sleep of 7-8 hours a day is essential.
- A healthy diet: Eating nutritious foods and staying hydrated are important.
- Limit alcohol: Drinking alcohol significantly reduces HRV.
Benefits of HRV beyond stress management
Improving HRV not only reduces stress, but can also improve your athletic performance, work efficiency, and even personal relationships. A person with a good HRV value can work calmly and creatively, even in stressful situations (e.g., when giving a presentation or taking an exam).
Also, this ability helps to resolve problems with family and friends calmly, without getting angry quickly. Some parents even teach their young children to "take two deep breaths" when they are fighting. This helps the children control their emotions.
If you notice a persistent decrease in your HRV value or have any concerns about your health, don't forget to talk to your doctor about it .
Take-Home Message
- HRV is a very important measure of your body's ability to cope with stress and recover.
- Don't compare your HRV to someone else's. Identify your own baseline and track changes.
- A persistently low HRV value can be a sign of stress, fatigue, sleep problems, or a medical condition.
- You can improve your HRV score by exercising regularly, breathing deeply, getting good sleep, and leading a healthy lifestyle.
- If you have any concerns about your HRV data or health, it is very important to discuss it with your doctor.
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