What is HRV? Your Complete Guide

We all see the term HRV in the news and through social media posts about sleep and exercise. But did you know it’s not just the latest buzzword but an actual key indicator for better sleep, stronger recovery, and overall health?

Tracking your average heart rate variability over time can provide valuable insights into your personal health trends. It’s important to follow your own HRV trends rather than comparing them to others, as this can help you assess your overall health and fitness.

Many people—from health professionals and competitive athletes to researchers and physiologists—have started taking notice of its importance. In today’s post, we’ll first define HRV, then look into why it’s important, how to measure it, and how to use the data to your advantage.

What Is Heart Rate Variability (HRV) and the Autonomic Nervous System?

HRV stands for Heart Rate Variability, which measures the time intervals between heartbeats. It measures beat-to-beat changes in heart rate and is influenced by the autonomic nervous system (ANS). [1] HRV is often used as an indicator of the health and functioning of the cardiovascular system and the body’s response to stress.

To detect heart rate variability, methods like electrocardiogram machines (EKG) in medical settings and non-medical wearable and non-wearable devices are commonly used. Accurate readings, especially during sleep, are crucial as environmental stimuli can impact HRV.

HRV is not a magic number that is correct for everyone. It is different for everyone. Typically, younger people tend to have higher HRV than older people, and males often have slightly higher HRV than females. Normal HRV refers to the typical range of heart rate variability for adults, which can vary based on factors such as age, gender, and individual differences.

HRV is an extremely responsive metric with subtle variations. Those variations reflect the heart’s ability to respond to different levels of stress or situations. HRV is so powerful because it can react (and change) to illness or stress before resting heart rate (RHR) can.

So, as you can imagine, prolonged bouts of stress, a poor diet, a failure to exercise, and even solitude can knock that balance out of whack, causing your fight-or-flight response to run rampant.

Read our blog, Unlocking Better Health: The Benefits of Monitoring Your Sleep, to learn more about how tracking your sleep can enhance your overall health and well-being.

Why Is HRV So Important for Overall Health?

HRV is important because it provides valuable information about the functioning of the autonomic nervous system (ANS). A person’s ANS is responsible for controlling many of the body’s internal processes, including heart rate, blood pressure, and digestion.

Monitoring HRV is crucial for heart health. It reflects the balance and function of the autonomic nervous system, which impacts overall well-being.

It’s been found to be a beneficial tool for evaluating overall health and general well-being and identifying future potential health risks.

Research has shown that people with low HRV are at increased risk for a variety of health problems, including cardiovascular disease, diabetes, and depression. [2] By monitoring HRV over time, healthcare professionals can gain valuable insights into a patient’s autonomic function and make more informed decisions about their health.

Ultimately, the healthier your ANS is, the more easily you’ll be able to adapt to what life throws at you. Interestingly, starting to see a dip in your HRV can predict illness. In more severe cases, low HRV can indicate depression, anxiety, and even an increased risk of heart disease. Concurrently, having a higher HRV can indicate good cardiovascular fitness and the ability to better manage stress.

Monitoring your HRV is crucial as it provides valuable information to enhance your overall well-being. By keeping track of your HRV, you can identify trends, and if it falls below the desired range, you can take the necessary steps to improve it.

Some examples of ways to improve HRV include beginning or increasing an exercise routine, practicing meditation, and ensuring better-quality sleep.

Your autonomic nervous system has two main parts:

1. Sympathetic Nervous System: This component regulates your body’s “fight-or-flight” reaction. When you feel frightened, surprised, or nervous, your sympathetic nervous system prompts your adrenal glands to discharge adrenaline. This action elevates your heart rate and blood pressure, preparing you for physical exertion.
2. Parasympathetic Nervous System: This part works in contrast to your sympathetic nervous system. It regulates your body’s “rest-and-digest” functions, helping lower your heart rate and blood pressure, particularly after experiencing a fight-or-flight response.

Tracking HRV allows you to monitor your body’s state and make changes accordingly.

How Is HRV Measured?

The old-fashioned way to measure HRV is with an electrocardiogram (EKG)—you might be familiar with this if you’ve had the wires of an EKG machine attached to you during an annual physical. Of course, this is not practical if you’re trying to detect heart rate variability on a nightly basis.

Many new products are available for measuring HRV while you sleep, including sleepme’s non-wearable Sleep Tracker. Using a sleep tracker like sleepme’s allows you to dig deeper into your sleep. It provides data including HRV, sleep trends, body temperature variations, and more.

If you’re interested in determining your HRV, you have options— it just depends on which method you would like to use to gather your stats.

Tip: Remember, tracking your HRV is just the first step. By making positive lifestyle changes, such as prioritizing sleep and managing stress, you can use this information to improve your overall health and well-being.

Heart Rate Variability is Unique to You

Heart rate variability (HRV) isn’t a one-size-fits-all metric. Forget about chasing a specific “high” HRV score. Like your fingerprint, your heart rate variability (HRV) is unique to you. HRV is a sensitive measure that reacts differently for everyone.

It's important to understand the concept of 'average heart rate variability' as a reference point. Tracking your own HRV trends over time, rather than comparing to others, helps assess your overall health and fitness. Average HRV values for different age groups can provide a benchmark for what is considered 'good' HRV.

Some individuals see steady HRV readings, while others can experience more dramatic ups and downs. [3] That’s okay! HRV is a dynamic tool, meaning your personal scores and how your body feels matter more than the specific number.

The key takeaway? Focus on your HRV trends, not someone else’s. Daily and seasonal changes are normal. Remember, many factors influence your nervous system (which controls HRV), so it’s natural to see some variation.

Track your HRV over time to understand how your body responds to different influences. This personalized approach unlocks the true power of HRV to optimize your health and well-being. Stress, sleep habits, and even your diet can all have a significant effect on your Heart Rate Variability. [4]

Keep in mind that HRV is a dynamic metric. It can change throughout the day based on your activity level, emotions, and even how you breathe. This makes it a useful tool for understanding how your body responds to different stimuli. [5]

How to Use HRV Data to Your Advantage

We touched on one way to use HRV info to your advantage—if you know yours might be too low, you can start making those lifestyle changes. However, a lot of the buzz around HRV is about how it can aid in recovery. Most trackers will provide you with a “recovery score” to track this trend over time.

Knowing your recovery score daily can be helpful. If you’re not fully recovered based on the data, maybe you can change your training plans for that upcoming marathon or attempt smaller, easier tasks at work.

However, if the data shows you are, in fact, fully recovered, then you can tackle your toughest workout that day or dig in on that challenging project at the office.

What is a Good HRV?

There isn’t a one-size-fits-all answer to this question. Each person’s HRV is distinct and can be affected by various factors such as age, lifestyle, environment, level of fitness, and even genetic makeup. [6].

The most important thing to focus on is the trend of your HRV over time rather than a single number. Is your HRV generally going up or down?

Here’s a general guideline to keep in mind:

• An upward trend in HRV is generally a good sign. It suggests your body is adapting well to stress and recovering efficiently.
• A downward trend in HRV could indicate increased stress or potential health concerns.

If you notice a significant and sustained dip in your HRV, it might be a good idea to consult with your healthcare professional to discuss what it might mean for you. Keep in mind that regardless of the exact figures, monitoring your HRV helps you better understand your body and make well-informed choices about your health and overall wellness.

How to Use Heart Rate Variability to Plan Your Workouts

HRV can be a powerful tool for athletes and fitness enthusiasts looking to optimize their training plans. Below, you can find ways how to use your HRV data to maximize your workout routine:

Gauge Your Recovery

A high HRV score generally indicates good recovery from your previous workout, signaling you can push yourself with a higher-intensity session. If your HRV score is low, it may indicate your body is tired. When the body is in 'fight-or-flight' mode, the sympathetic nervous system is dominating, which can lower HRV and indicate poor recovery.

In this case, consider taking a lighter recovery day, focusing on activities like yoga, stretching, and breathing exercises to ease stress, and aim to go to bed early that night.

Personalize Your Training Schedule

Instead of rigidly following a pre-set plan, use your HRV data as a guide. This allows you to adjust your workouts based on how your body is responding, making your training more personalized and effective.

If your HRV has been consistently low for several days, consider adding an extra rest day or reducing the intensity of your workouts. This will give you the power to decide what's best for your body.

Monitor Progress

Track your HRV alongside your workout performance. Over time, you'll start to see patterns. For example, if a specific training routine always causes a significant drop in HRV, it could suggest overtraining and may need modification.

Don't Neglect Other Factors

While HRV is valuable, it's just one piece of the puzzle. When planning your workouts, consider other factors like sleep quality, stress levels, and nutrition. A holistic approach will give you the most well-rounded picture of your training readiness.

Start Out Slow

If you're new to HRV training, it's best to ease into it. Track your HRV for a few weeks to establish your baseline before drastically changing your routine. Remember to use your heart rate variability as a guide to listen to your body and optimize your training for better results and reduced risk of injury.

A good rule of thumb is:

• Higher HRV is linked to the rest-and-digest state, overall fitness, and efficient recovery.
• Remember that a lower HRV is linked to the body's fight-or-flight reaction, stress, illness, or overtraining.

How to Improve Your HRV?

There are several different ways to improve HRV. Generally speaking, taking care of your mind and body is the best way to start. Regular exercise and eating a healthy diet can improve overall health and help enhance HRV.

Mental health can play an essential role in improving your heart rate variability. Taking time to manage and reduce stress can significantly improve your HRV.

Your heart rate is complex, and devices or apps that track heart rate variability can help you understand how it responds to various outside factors. However, a healthcare provider is best qualified to advise you on how to manage your heart rate.

Check out these 12 effective strategies to improve your heart rate variability (HRV).

Final Thought

So, what does all this mean for you? In short, tracking your HRV can be a powerful tool to understand your body’s response to stress and overall health.

By monitoring your HRV, you can identify areas for improvement and make lifestyle changes, such as getting better sleep or exercising more, to reach your health goals.

Some devices, like our sleep tracker, can measure your HRV without you having to wear anything! Ultimately, listening to your body through sleep tracking is a great way to take control of your health and improve your well-being.