Any one tracking Heart Rate Variability (HRV)

[Anonymous]

I’ve been noticing a lot of articles, posts on HRV lately, seemingly out of the blue when I’d never heard of it before. I found a few scientific published articles, and it sounds legitimate.

Are any of you using any devices to track it? I’m interested in whether it’s helped you with behavior/lifestyle modifications to increase your rate. I think the Breathe app on Apple Watch can give an HRV with the last eat iOS update. Not sure if Fitbit or other wearables / wearable apps can, haven’t done too much research yet. There is a ring that can, too- oura ring.

Excerpt from Harvard article for quick summary, but google for more:

“HRV is an interesting and noninvasive 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.

People who have a high HRV may have greater cardiovascular fitness and be more resilient to stress. HRV may also provide personal feedback about your lifestyle and help motivate those who are considering taking steps toward a healthier life. It is fascinating to see how HRV changes as you incorporate more mindfulness, meditation, sleep, and especially physical activity into your life. For those who love data and numbers, this can be a nice way to track how your nervous system is reacting not only to the environment, but also to your emotions, thoughts, and feelings.” https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789

[Anonymous]

Resurecting this post since it's been a few years. Anyone tracking on this? I recently got an oura ring and didn't know much about HRV, but now I'm feeling like I need to become an expert. I am a healthy 45 year old woman - BMI of 21, more than 10,000 steps a day, do strength training and/or yoga just about every day, whole foods/plant forward diet, regular meditation, sleep fairly well, blah blah blah... but this ring tells me my HRV is in the low 20s! What does this mean?? I've researched it a bit but everthing I'm finding is telling me I could pretty much collapse and die any moment. I go for a physical in August and will ask (I don't really think I'm going to collapse and die any minute), but anyone have experience or insights on HRV?

[Anonymous]

It means you’re older. HRV decreases as you age.

Focus more on changes as you monitor long term.

Things that lower my baseline:

-sleeping too hot
-poor sleep
-any amount of alcohol after 5pm
-illness
-extended time off of strength training

[Anonymous]

I don't track, but I understand that alcohol has an enormous (negative) effect on HRV. Even a single drink.

[Anonymous]

I tried wearing my watch at times to track at night and I just can’t. I would use it to indicate overtraining.

[Anonymous]

What do you use to track it?

[Anonymous]

My apple watch monitors mine, and it says my HRV is terrible. It's usually around 25 during the day. On occasion if I wear my watch first thing in the morning before coffee it will be around 50. I honestly don't put too much weight in it because I'm doing the best I can with self care. I'm a healthy weight and very fit. I definitely don't sleep enough.

[Anonymous]

I tracked it with my Fitbit and it was always in the 20s or low 30s, except when I took a week's course of steroids for asthma and my HRV jumped to the high 60s.

[Anonymous]

The Fitbit is known for being unreliable in measuring HRV. The best is wearing a heart rate monitor that goes around your chest. I use the Apple Watch and my measurements are wildly variable throughout the day and night.

[Anonymous]

I use the Oura ring every day. Limit caffeine and alcohol. Get 10,000 steps, sleep 8 hours. Drink my water. My scores were still low. I’ve been working on getting natural light in the morning. The other day I noticed my score doubled… it was a day I went to the office to work and spent 2 hours in traffic. I had time for focused work and uninterrupted concentration. Fewer work IMs, calls or kids interjecting into my day. I think it REA LLY made a difference in my stress level.

[Anonymous]

https://www.heartmath.org/

[Anonymous]

I looked up mine (Apple Watch) and it seemed really low- and then did more research. HRV is lowest during the day and highest at night, and I never wear my Apple Watch at night.

[Anonymous]

Anonymous wrote:I looked up mine (Apple Watch) and it seemed really low- and then did more research. HRV is lowest during the day and highest at night, and I never wear my Apple Watch at night.

Same. Mine was super low, but I take it off at night and charge while I sleep. I also wear my watch pretty loose, so I take everything it tells me with a grain of salt.

[Anonymous]

Oura ring.

It was around the 20’s when I was drinking daily. A week of alcohol and HRV is now in the 40’s.

Resting heart rate has also decreased.

[Anonymous]

Anonymous wrote:Oura ring.

It was around the 20’s when I was drinking daily. A week of alcohol and HRV is now in the 40’s.

Resting heart rate has also decreased.

A week OFF alcohol. Important edit.