As a functional medicine practitioner, I’m always looking for ways to assess and optimize the body’s innate healing capabilities. One powerful tool that I use with my clients is the measurement of Heart Rate Variability (HRV). This simple yet profound metric offers a unique glimpse into the functioning of our autonomic nervous system, particularly the vagus nerve.
What is Heart Rate Variability (HRV)?
Contrary to popular belief, a healthy heart doesn’t beat like a metronome. Instead, there are subtle variations in the time between each heartbeat. The measurement of this variation is what we call Heart Rate Variability. A higher HRV generally indicates a more resilient and adaptable nervous system, while a lower HRV suggests increased stress and reduced autonomic balance.
The Vagus Nerve Connection
The vagus nerve is the primary component of the parasympathetic nervous system – our rest-digest-recover system. It plays a crucial role in regulating heart rate, digestion, immune function, and even our emotional state. When we measure HRV, we’re essentially assessing the balance between our sympathetic (fight-or-flight) and parasympathetic nervous systems. A higher HRV suggests a strong vagal tone, indicating that the body can efficiently shift between states of stress and relaxation.
Measuring HRV in Functional Medicine
In my practice, I find HRV to be an invaluable tool for assessing a patient’s overall health and resilience. Lower HRV is associated with conditions ranging from cardiovascular disease to the common cold, and we can use the changes in HRV measurement to help provide us with information regarding the ongoings of our internal body systems.
We can measure HRV through various methods, from clinical-grade Electrocardiogram (ECG) machines to more accessible wearable devices like fitness trackers and smartwatches.
While ECG measurements remain the gold standard, modern wearables offer the advantage of continuous monitoring, providing insights into how lifestyle factors impact nervous system function over time.
Improving Your HRV
The beauty of HRV is that it’s not fixed – we can actively work to improve it. Some effective strategies include:
- Breathing exercises: Slow, deep breathing can stimulate the vagus nerve and increase HRV.
- Regular exercise: Physical activity has been shown to improve HRV over time.
- Non-invasive vagus nerve stimulation (VNS): Although more research is needed to establish a definitive connection, I have seen improvements in my clients’ HRV levels when using VNS combined with stress management and focused breathing exercises.
- Healthy diet: Nutrient-dense foods and supplements that lower inflammation and support overall nervous system health.
- Quality sleep: Prioritizing good sleep hygiene and habits can significantly impact HRV.
What is a “Good” HRV?
I’m often asked, “ What is a good HRV?” While this is a good question, the only good answer is “Better than Yesterday.”
Each wearable device has a different method of measurement, different algorithms of analysis, and huge differences in reliability compared with the gold standard. Comparing different devices will result in major differences in the calculations and should be entirely avoided.
Equally important is that there are major genetic variances and factors that ensure that no two people are the same. As such, do not compare your HRV with other people’s measurements. The focus should be on improving your own HRV and your overall health, which means your only comparison point should be your yesterday self.
The Big Picture View
In functional medicine, we view HRV as more than just a number. It’s a reflection of your body’s ability to adapt to stress, recover, and maintain overall health. By monitoring and working to improve HRV, we can enhance not just cardiovascular health, but also digestion, immune function, and emotional well-being.
Remember, health is not just the absence of disease, but the presence of vitality. HRV gives us a tangible way to measure and improve that vitality, empowering us to take control of our health at the most fundamental level – our nervous system.
Author bio:
Dr. Navaz Habib, is the bestselling author of “Activate Your Vagus Nerve,” and the newly released “Upgrade Your Vagus Nerve.” He is also the host of “The Health Upgrade Podcast.”
After graduating as class valedictorian from Canadian Memorial Chiropractic College in 2010 and went on to practice traditional chiropractic for years, until he utilized the power of functional medicine to transform his own health. Dr. Habib is the founder of “Health Upgraded” an online functional health consulting clinic, supporting optimal health by elevating the awareness and function of the Vagus nerve.
