How To Improve Your Heart Rate Variability (HRV) - Dr Leah Lagos

Added: Aug 25, 2024

Understanding Heart Rate Variability

HRV refers to the variation in time intervals between heartbeats, measured in milliseconds. Dr. Lagos explains that HRV is a crucial indicator of the autonomic nervous system's ability to adapt and respond to stressors. A higher HRV is generally associated with better health, resilience, and adaptability, while a lower HRV can indicate stress, fatigue, or underlying health issues. The concept of HRV has evolved from its initial use in predicting the vitality of unborn babies to a broader application in assessing cardiovascular health and mental well-being.

Understanding Individual HRV

Dr. Lagos emphasizes that HRV is not a one-size-fits-all metric; each individual has a unique range of HRV that reflects their physiological state. Factors such as chronic stress, sleep quality, and lifestyle choices can significantly influence HRV. The discussion highlights the importance of understanding one's own HRV range and the variables that can amplify or detract from it.

The Science Behind HRV and Stress

The relationship between HRV and stress is complex. Dr. Lagos posits that a lower HRV during periods of sympathetic arousal—often associated with stress—may have evolutionary advantages. In prehistoric times, the body would enter a state of immobilization to conserve energy during stressful situations. However, in modern life, prolonged stress can lead to a chronic state of low HRV, which is detrimental to overall health.

Enhancing Autonomic Flexibility

Dr. Lagos introduces the concept of autonomic flexibility, which refers to the nervous system's ability to adaptively respond to stressors. Rather than simply categorizing stress as present or absent, she encourages individuals to consider their agility in handling stress and how quickly they can return to a baseline state. This perspective shifts the focus from merely managing stress to enhancing one's capacity to respond to it effectively.

Breathing Techniques for HRV Improvement

One of the key strategies Dr. Lagos advocates for improving HRV is through specific breathing techniques, particularly resonant frequency breathing. This method involves breathing at a rate of approximately 5 to 6.5 breaths per minute, which has been shown to optimize heart rate oscillations and enhance autonomic function. Dr. Lagos recommends practicing this technique for 15 minutes twice a day, ideally over a period of 10 to 12 weeks, to achieve lasting improvements in HRV.

The process begins with identifying an individual's resonant frequency, which is the specific breathing rate that maximizes HRV. Once this rate is established, individuals can engage in focused breathing exercises that promote relaxation and enhance their overall physiological state. Dr. Lagos emphasizes the importance of making these sessions enjoyable and stress-free, as the pressure to perform can hinder the benefits of the practice.

The Role of HRV in Cognitive Function

Dr. Lagos also explores the relationship between HRV and cognitive function. She explains that higher HRV is associated with greater cognitive flexibility, allowing individuals to switch between focused attention and broader contextual thinking. This cognitive dexterity is crucial for effective decision-making and emotional regulation.

Practical Applications and Lifestyle Adjustments

In addition to breathing techniques, Dr. Lagos discusses various lifestyle factors that can influence HRV. These include sleep quality, exercise, nutrition, and stress management. She emphasizes the need for individuals to be mindful of their daily habits and how they impact their HRV. For instance, excessive caffeine or alcohol consumption can negatively affect HRV, while regular physical activity and adequate sleep can enhance it.

Enhancing Health with HRV

Dr. Lagos encourages individuals to track their HRV using wearable technology, which can provide valuable insights into their physiological state. By monitoring HRV trends over time, individuals can identify patterns and make informed decisions about their health and well-being. She also suggests incorporating short breathing exercises throughout the day, such as the "power five," which involves taking five deep breaths to reset and recalibrate.

Addressing Non-Response to HRV Training

A common concern among individuals starting HRV training is the fear of being a non-responder. Dr. Lagos reassures listeners that while some may initially struggle to see improvements, persistence and a tailored approach can yield positive results. Factors such as chronic stress, trauma, or lifestyle imbalances may hinder progress, but with the right support and adjustments, individuals can overcome these challenges.

Dr. Lagos emphasizes the importance of understanding one's unique physiological responses and adapting the training accordingly. For those experiencing difficulties, she suggests exploring past experiences of safety and connection to foster a sense of calm during breathing exercises. This approach can help individuals access deeper states of relaxation and enhance the effectiveness of HRV training.