Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
Discover the fascinating world of heart rate variability (HRV) - a powerful biomarker that goes far beyond simple heart rate monitoring.
In this informative episode, we dive deep into what heart rate variability is, how it reflects your body's stress response, and most importantly, how you can improve it for better health and well-being.
Learn about the intricate dance between your sympathetic and parasympathetic nervous systems, understand the science behind heart rate variability, and explore practical strategies to enhance your body's resilience.
From breathing techniques and lifestyle modifications to nutritional insights and cutting-edge tracking technology, this episode is your comprehensive guide to understanding and optimizing your heart rate variability.
Transcript: Stressed Out? Monitoring Heart Rate Variability Could Be the Key to a Longer, Calmer Life
Welcome to the Science of Self-Healing Podcast where we explore health and wellness from a different perspective. Produced by the Bioregulatory Medicine Institute, that's BRMI. We provide valuable insights on how to naturally support your body's ability to self regulate, adapt, regenerate, and self heal.
I'm Dr. James Odell, your host and the executive and medical director of BRMI with over 35 years experience as a naturopathic doctor. Please note that this podcast is for informational purposes only and not a substitute for personalized medical care.
Before we start today's podcast, I invite you to join us for BMI's extraordinary conference retreat. It's entitled Charting Your Course to Optimal Health. From May 10th through the 18th, 2025, this eight night cruise on Celebrity Cruises will take you through the stunning ABC islands that's Aruba, Bonaire and Curacao. Departing from Fort Lauderdale, our event welcomes anyone passionate about health and longevity. Whether you're a practitioner, inventor, vendor or simply just curious about healthier living, please join us. Enjoy a perfect mix of learning and relaxation while deepening your understanding of bioregulatory medicine. For more details, please visit this page.
Heart Rate Variability
Most of you are probably aware of heart rate monitoring like EKGs during workout or at other times just to check out your health. But have you heard of tracking heart rate variability? Well, in today's podcast we're talking about what it is, why it matters, and what you can do to improve it for better health.
Heart rate variability is often misunderstood, so let's clarify what it is and what it isn't. First and foremost, heart rate variability is not the same as heart rate, which is measured in beats per minute.
Instead, heart rate variability measures the variation in time intervals between consecutive heartbeats, typically expressed in milliseconds. In other words, because our hearts do not beat at a constant rhythm (they naturally fluctuate), heart rate variability is a calculated average of the variations between heartbeats over a specific period of time.
Even when your heart rate averages 60 beats per minute, the time between individual heartbeats is not consistently one second. The intervals between beats can vary slightly, with some being slightly shorter or longer than one second. This variation in the time between heartbeats is precisely what defines heart rate variability.
Heart rate variability is reported as a single number that represents this average variation in beat-to-beat intervals. Normal heart rate variability ranges at rest vary by age: individuals in their 20s typically have an heart rate variability of 55 to 105 milliseconds, while those in their 60s usually fall within a range of 25 to 45 milliseconds.
Heart rate variability reflects our body's remarkable adaptive capacity. Just as a skilled tennis player instinctively adjusts their stroke speed and power in response to the game's dynamic conditions, our cardiovascular system continuously modulates its rhythm to meet changing environmental demands. This variability is not merely a characteristic of a healthy heart, but a sophisticated mechanism that allows our body to respond quickly and flexibly to physical and psychological stressors. This is also one of the important bioregulatory principles – self regulation.
Let’s talk for a minute about what controls our heart rate variability.
To begin, it’s first important to understand the autonomic nervous system and how our bodies respond to stress and maintain balance. The autonomic nervous system consists of two primary components: the sympathetic nervous system and the parasympathetic nervous system. When these systems are harmonized, it indicates optimal health, however an imbalance can signal potential issues.
As you may already know, the sympathetic nervous system is responsible for triggering the "fight-or-flight" response, preparing the body to react to perceived threats by increasing heart rate, dilating pupils, elevating glucose levels for quick energy, and redirecting blood flow to essential muscles. The release of hormones such as adrenaline and norepinephrine further amplifies these effects, helping to speed up the response to threats. This response is vital for survival in dangerous situations, allowing individuals to either confront or flee from danger.
However, the problem is that our bodies are not designed to remain in this heightened state of arousal indefinitely. Ideally, they should return to a more balanced state governed by the parasympathetic nervous system, which promotes "rest-and-digest" activities.
Heart rate variability serves as a valuable indicator of the balance between the sympathetic and parasympathetic nervous systems. A low heart rate variability, characterized by little variation between heartbeats, suggests dominance of the sympathetic nervous system, often associated with stress and "fight or flight" responses. Conversely, a high heart rate variability, showing greater variation between heartbeats, indicates stronger parasympathetic control, typically linked to relaxation and "rest and digest" states.
This simple measurement effectively provides a window into the functioning of the autonomic nervous system.
One of the significant advantages of heart rate variability analysis is its accessibility; with modern technology, individuals can easily and affordably track their HRV at home – which we’ll talk about in a bit.
Now, let's talk about the conditions associated with both high and low heart rate variability scores.
As I mentioned earlier, high heart rate variability is often a sign of physical fitness and mental well-being. Athletes typically have higher HRV because their bodies recover more efficiently after exercise. So, generally, high heart rate variability is associated with better cardiovascular health, resilience to stress, and improved recovery from exercise. It suggests a well-functioning autonomic nervous system capable of efficiently switching between sympathetic and parasympathetic states. Typically, individuals with high heart rate variability tend to cope better with stress and have lower levels of anxiety and depression. They are also more likely to perform well in athletic endeavors due to better recovery rates. This is because a higher HRV usually means that there is more time between heartbeats, which means that the body can resume its normal rate after encountering stress.
However, do keep in mind that a high heart rate variability can sometimes indicate underlying health issues if it results from pathological conditions rather than healthy adaptability, but this is rare.
On the flip side, chronically low heart rate variability can be linked to chronic stress, cardiovascular diseases, mental health disorders like anxiety and depression, diabetes, lung disease, kidney disease, fatigue, inflammation, or even overall mortality. This indicates that the body may struggle to adapt to stressors effectively, leading to potential health issues over time.
But keep in mind that low heart rate variability can occur naturally during intense physical activity or acute stress situations where immediate responses are necessary. Or, it may also reflect a focused state during demanding tasks, but this is generally not the norm.
Interestingly, medical research dating back to the 1960s highlighted heart rate variability as a critical health indicator. A landmark 1987 study revealed that patients with low heart rate variability had 5.3 times higher mortality risk after heart attacks, which also makes HRV analysis a valuable early warning system.
So, you may be wondering what influences our heart rate variability?
Many factors affect the activity of the autonomic nervous system, and therefore influence heart rate variability. These include our age, gender, breathing patterns, physical activity, mood, caffeine and alcohol consumption, and more. Heart rate variability is a marker of biological aging because as we age, stress causes wear and tear on the nervous system and the body’s natural regenerative processes. There are a variety of other factors that may contribute to a lower heart rate variability such as exposure to heat, night-shift work, exposure to mercury, and pain.
Let’s move on to why it matters.
The main reason it matters is that heart rate variability CAN be improved through lifestyle changes, supplements, and heart rate variability biofeedback, which helps individuals regulate their autonomic nervous system. And this can lead to better overall health and most likely improve longevity.
So, you are probably wondering what you can do to improve your heart rate variability? Let’s break it down by starting with lifestyle changes you can make to improve your heart rate variability.
Not surprising, regular exercise is super important, including both cardiovascular and strength training. Your best bet is to try and incorporate a mix of high-intensity interval training and moderate-intensity exercises to optimize cardiovascular health.
Also critical are stress management techniques for improving your heart rate variability. Practices such as meditation, yoga, deep breathing exercises, and mindfulness can help activate the parasympathetic nervous system and increase heart rate variability.
And you’ve probably heard that breathing techniques can help calm your body. Some special breathing methods can help you feel more relaxed and control your body's stress response. These techniques work by changing how your nervous system works.
You can try Box Breathing: you breathe in, hold, breathe out, and hold again - each for the same amount of time, like 4 seconds. This helps calm your body down and reduce stress.
Or you can try 4-7-8 breathing, which is a technique where you breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. This method helps you feel more peaceful and less anxious.
There’s also Resonance Breathing which involves breathing slowly - about 5-6 breaths per minute. This helps your heart and breathing work together more smoothly.
Diaphragmatic Breathing can also be helpful. It means taking deep breaths that use your whole lungs. By breathing this way, you can help your body relax and feel more balanced.
Okay. Next, let’s talk about adequate sleep. It’s really important to prioritize quality sleep. Try to maintain a consistent sleep schedule, creating a conducive sleep environment, and aiming for 7-9 hours of rest nightly.
Of course nutrition also impacts heart rate variability.
Consume a diet rich in whole foods, stay well-hydrated, and limit processed foods, sugar, and caffeine. Reducing alcohol consumption and quitting smoking are additional critical steps.
Several studies have investigated the relationship between vitamins, minerals, and heart rate variability so let’s go over those quickly.
Magnesium may be helpful - 2018 study in Nutrients found magnesium supplementation improved heart rate variability in patients with metabolic syndrome, suggesting that magnesium helps regulate autonomic nervous system function.
Potassium is another vital mineral that contributes to heart health by regulating blood pressure and maintaining normal heart rhythm. Its influence on heart rate variability includes balancing electrolyte balance which plays a crucial role in maintaining the electrical conductivity of the heart. An appropriate balance of potassium helps ensure that the heart beats effectively and can respond well to autonomic nervous system signals.
Also, potassium is great at regulating blood pressure. Adequate potassium intake is associated with lower blood pressure levels, which can indirectly support better heart rate variability by reducing strain on the cardiovascular system.
Next there’s Omega-3 Fatty Acids. A 2013 study in the Journal of Clinical Hypertension showed omega-3 supplements enhanced heart rate variability in patients with coronary artery disease. And some meta-analyses studies indicate potential positive effects on parasympathetic nervous system activity.
Moving along, Vitamin D may also be helpful - a 2015 study demonstrated a positive correlation between vitamin D levels and heart rate variability, while lower vitamin D levels were associated with reduced heart rate variability parameters.
And lastly, CoQ10. Research in the Journal of Clinical Diagnostic Research (2016) found CoQ10 supplementation improved heart rate variability in patients with diabetes.
Okay. Let’s finish up by talking about wearable devices for tracking heart rate variability, which have become increasingly popular.
These range from smartwatches to chest strap monitors, used with mobile apps to analyze data and provide insights. The key advantage of heart rate variability trackers is their ability to offer real-time biofeedback, allowing users to observe how their body responds to lifestyle changes instantly. This immediate feedback is particularly useful for stress management and improving nervous system function.
One effective way to use these devices is in conjunction with breathing exercises, which typically involves breathing at one’s resonance frequency - the rate that maximizes heart rate variability for an individual. By consciously slowing your breath and observing the changes in your heart rate variability, you can learn to influence your heart rate and shift your body into a more relaxed state. This practice is especially beneficial for conditions like anxiety, depression, PTSD, chronic pain, and cardiovascular issues.
This technology has applications beyond stress management, including enhancing athletic performance by helping athletes monitor recovery and adjust training intensity.
While we don't typically endorse specific products, the HeartMath Institute offers valuable resources for heart rate variability biofeedback, including user-friendly devices that connect to smartphones for real-time feedback.
Their devices work by connecting a sensor to your earlobe which transmits the information to a smartphone – giving you real-time feedback on your heart rate variability. It’s portable and user-friendly, making it a great choice for beginners. However, it does require a smartphone for full functionality. It’s currently under $200. You can find it at: www.heartmath.com
To wrap things up…
Heart rate variability serves as a valuable biomarker for assessing overall health and well-being. By understanding how it works, its implications for health, and how to monitor and improve it through lifestyle changes, you can take proactive steps towards enhancing your physical fitness, mental resilience, and overall health.
There is also some more information on our website regarding some of the pioneers such as Hans Selye's work on stress physiology. He identified and coined “general adaptation syndrome” (GAS) stages to stress and its impact on the autonomic nervous system, influencing HRV. As Seyle stated, “It’s not stress that kills us, it’s the reaction to it.”
So, keep that in mind and thank you so much for tuning in today. Be well.
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