Time to improve your HRV (Heart Rate Variability)
HRV is simply a measure of the variation in time between each heartbeat. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). It works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion. The ANS is subdivided into two large components, the sympathetic and the parasympathetic nervous system, also known as the fight-or-flight mechanism and the relaxation response. HRV is an interesting and non-invasive way to identify these ANS imbalances. If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. In other words, the healthier the ANS the faster you are able to switch gears, showing more resilience and flexibility. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety. A low HRV is even associated with an increased risk of death and cardiovascular disease.
Tips to improve your HRV in a few simple steps?
- Exercise & Train Appropriately
- Good Nutrition at the Right Times
- Reduce Alcohol intake
- Sleep Well & Consistently
- Natural Light Exposure
- Cold Thermogenesis (Cold showers)
- Intentional Breathing
- Mindfulness & Meditation
- Gratitude Journaling to increase self-confidence and happiness