Heart Rate Variability Introduction & Explanation
Posted in Brain (Neurology), Education, Heart & Vascular, Neurologic on Jul 23, 2020
“We are coming to understand health not as the absence of disease but rather as the process by which individuals maintain their sense of coherence, i.e., the sense that life is comprehensible, manageable and meaningful, and the ability to function in the face of changes in themselves and their relationship with their environment.” –Aaron Antonvsky
What is Heart Rate Variability (HRV)?
HRV is a unique way of actually measuring the activity and tone of parasympathetic nervous system. The autonomic nervous system is the involuntary nervous system that includes the “sympathetic” (active go go go side) and the “parasympathetic” (chill out and relax side) of your central nervous system. The parasympathetic nervous system is responsible for slowing the heart rate, increasing intestinal activity and digestion, and relaxes the muscles as well as the mind. Purposefully engaging and activating the parasympathetic nervous system is the end goal of HRV. This type of biofeedback is not a form of meditation nor is it breathing exercises; you are training your mind to engage in four major areas:
When these four systems come together and work in harmony it’s similar to when an elite athlete is in the “zone”. Everything is just right. Their mind and body are in sync: balance, coordination, reaction time.
Why use HRV?
A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they'd be asked the "half empty or half full"
question. Instead, with a smile on her face, she inquired: "How heavy is this glass of water?"
Answers called out ranged from 8 oz. to 20 oz.
She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, it's not a problem. If I hold it for an hour, i'll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn't change, but the longer I hold it, the heavier it becomes." She continued, "The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything."
It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night. Remember to “put the glass down”
The term “stress” is much more than a long day at work. Stress includes (and is certainly not limited to) the wear and tear we put our bodies through every minute of every day: medications, processed foods, rush hour, illness, injury, alcohol, plastics, fumes, cosmetics and the list goes on and on. According to the American Institute of Stress, up to 90% of all health problems are related to stress. Too much stress can contribute to and agitate heart disease, high blood pressure, stroke, depression and sleep disorders.
A key component to understand about mental/emotional stress: it’s not the events or situations that do the harm; it’s how you respond to those events. When you intentionally shift to a positive emotion, heart rhythm immediately changes. This has tremendous ramifications for long-term health and affords us a valuable portal through which we can exert control over our base physiology.