Heart Rate Variability (HRV): The window to our Stress and recovery

Heart rate variability (HRV) is an important metric for understanding your body's response to stress and recovery. HRV refers to the variation in time between each heartbeat, and is influenced by a variety of factors including physical activity, sleep, and stress.

​By tracking your HRV, you can gain insights into your body's autonomic nervous system and overall health and well-being. For example, a high HRV is generally associated with better cardiovascular system and health, while a low HRV can be a sign of stress or overtraining.

There's not a normal HRV for men, women or even by age group. HRV is a unique individual metric that varies from one person to the next. You should only compare your HRV to your own value over time to gain a sense of  what's a normal value for you.
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To improve your HRV, there are a few key strategies you can implement. These include getting enough sleep, managing stress, and engaging in regular physical activity. It's also important to fuel your body with healthy foods and stay hydrated.

In addition to these lifestyle factors, there are also specific techniques you can use to improve your HRV. These include breathing exercises and meditation. These practices have been shown to reduce stress and improve overall health, which can lead to improved HRV.

Stress is a common problem that affects many people, and it can have a significant impact on our health and well-being. However, by using heart rate variability (HRV) biofeedback, we can learn to manage stress and improve our overall health.

When we are stressed, our HRV decreases, and our body's ability to adapt to stress is reduced. By using HRV biofeedback, we can learn to increase our HRV and improve our body's ability to adapt to stress.

HRV biofeedback involves using a device to measure your HRV and provide feedback on your breathing and heart rate. By practicing slow, deep breathing, you can increase your HRV and reduce stress. HRV biofeedback has been found to be effective in reducing stress and anxiety, improving sleep quality, and enhancing overall well-being.

One way to track your HRV biofeedback is through wearable technology such as the WHOOP Strap, Oura ring or Oxa Life device. You will also need to find a quiet, comfortable place to practice, free from distractions. Once you have your device and a quiet space, you can begin practicing HRV biofeedback.
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Whoop Strap

Oura Ring

To start, sit comfortably and with your device in place. Take a few slow deep breaths through your nose and focus on your breathing. Slowly inhale and exhale through your nose. As you exhale, imagine that you are releasing stress and tension from your body. Continue breathing slowly and deeply for several minutes, focusing on your breath and your heart rate. The Oxa offers great visualization of your breath, Heart rate and HRV in real time. The Oxa life sensor connects to a smart textile shirt, bra or chest band.

Oxa Life device and sports bra

Oxa Life App screenshot

As you practice HRV biofeedback, you may notice that your HRV increases, and you feel more relaxed and calm. With regular practice, you can improve your body's ability to adapt to stress and reduce the negative effects of stress on your health and well-being.

In conclusion, stress is a common problem that affects many people, but by using HRV biofeedback, we can learn to manage stress and improve our overall health. HRV biofeedback involves using a device to measure your HRV and provide feedback on your breathing and heart rate. By practicing slow, deep breathing, you can increase your HRV and reduce stress. With regular practice, you can improve your body's ability to adapt to stress and enjoy the many benefits of improved health and well-being. So, whether you're an athlete looking to improve your performance or simply looking to improve your overall health, consider incorporating HRV tracking and improvement strategies into your routine.