Low HRV:
High heart rate variability (HRV) indicates a balanced nervous system that can adapt well to its environment and perform optimally. In contrast, a low HRV shows that one branch of the autonomic nervous system, usually the sympathetic one, is dominant. This dominance may suggest that the body is overworked and has fewer resources for physical activities, tasks, and other demands. A single instance of low HRV or a few consecutive low scores may not be a cause for concern. Your HRV may be naturally low after working out, for example. Additionally, HRV scores tend to decrease as you age.
How can I improve my HRV?
- Breathing: According to research published in the Psychophysiology journal, engaging in slow and even breathing for six minutes daily can improve your parasympathetic nervous system. Aim for six complete breaths per minute by inhaling for four seconds, holding for two seconds, and exhaling for four seconds. Focus on inflating your stomach, not your chest, during inhalation.
- Dehydration: reduces HRV, according to studies. A clinical report in Scientific Reports showed that even mild dehydration lowers HRV, mood, anxiety and brain function due to its effect on the nervous system.
- Skip the alcohol: The American Journal of Physiology-Heart and Circulatory Physiology published a study showing that one glass of red wine did not affect HRV, but two glasses decreased it by 28-33%, with effects lasting several days after drinking.
- Rest after exercise: Rest and recovery are critical for maintaining healthy HRV. Studies have suggested that overtraining may initiate an imbalance in nervous system activity, leading to decreased HRV.
- Cold Thermogenesis: A technique that briefly exposes the body to freezing temperatures, like cold showers or ice baths, to stimulate the vagus nerve. This can help regulate heart rate variability by activating the parasympathetic branch of the autonomic nervous system.
- Practising a consistent sleep-wake cycle: Your body functions more efficiently when anticipating what's to come.
Disclaimer:
This page is for general informational purposes only. It does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information is at the user’s own risk. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. They should seek the assistance of their healthcare professionals for any such conditions.