What Affects Your Hrv?

so, last week my housemate was a bit congested, then this weekend we hosted an event here for my capoeira group, which means way less sleep than usual, long training sessions, and trying to keep things organized (organizing angoleiros is kind of like herding cats), so i ended up with a little bit of congestion myself. on top of that my sleep hasn't been ideal the past couple days, i've gotten a good amount of hours to make up for missing sleep over the weekend but the quality hasn't been the best for some reason....


 


...and despite feeling a bit tired, and mostly but not completely over the sinus-inflammation i've been feeling, i had 2 of my best hrv scores ever this morning (pre and post BPC). and that just seems kind of weird to me. so that makes me wonder, have any of you found things that consistently result in especially high or low HRV scores? anybody experience higher hrv when they feel less than optimal? or vice versa?


Comments

  • In my spreadsheet, I track every session and then roll it into a daily view.  For each day, I track whether I did things like fly, drink BPC vs. non-BPC, take Iodine, inject B12, drink alcohol, etc.  There's no reason why I don't throw in my sleep cycle data in there but I havent done so yet.


     


    The biggest increases I've gotten HRV-wise is when I inject B12 and when I stopped eating butter - also got a spike when I started using Upgraded Beans vs. very high end freshly roasted wet process stuff.  N = 1.  The biggest decreases I've gotten were from drinking. 


  • KirmokinKirmokin freshpotential
    edited March 2014

    My HRV has been lowered and become far more unpredictable in the past 2-3 months which I have spent experimenting with different herbs. Tribulus terrestris definitely didn't jive with me, it severely lowered my HRV, and my regular 4.5-5.5 scores on inner balance have yet to reappear since taking it. I started taking iodine daily since then also and didn't consider until now that it could have been a contributing factor.. Othewise it seems that horny goat weed and schizsandra (probably of bad quality) lowered it, and having gone an entire night without sleep seveeerlely lowered my HRV. 


    Actually looking at my sleep cycle data, there seems to be somewhat of a correlation between the "sleep %" and HRV.


    Check out my site at http://www.fresh-potential.com

  • It is ridiculous how much better I do right after a b12 shot.  My HRV data on this was compelling enough to get my doctor to double my prescription.  I just had my best session on Highest challenge averaging 6.3 but getting as high as 9.1 at times.  Prior to using B12 a month ago, I was lucky to break 4.0 on High level.


  • For me:


     


    Lowers


    alot of fruit


    bad sleep 


    over training


    hot weather


    0-30g of carbs/day


     


    Raises 


    sitting still (temp)


    cold weather


    good sleep


    not using my brain for reading, especially on computer


    not thinking much


    not working


    the hrv breath pacer


    listening to my breath during the day


     


     


    The best thing is to track the hrv throughout the day and see what makes your hrv spike. when you have it in black and white its easier to make a decision next time. like hanging out with a co worker that you dont really like etc

  • some interesting input here, good stuff. i think the movement thing is important...the few times i kept my emwave on while drumming i only seemed to get in the green for brief moments when i was really "in the zone", but then when i would shift tempos or move to a different part of my drumset or something i'd go back to the red pretty quick. 


     


    one of these days when i am feeling like i have enough money to buy some more gadgets i think i would like to get something to measure HRV throughout the day. have any of you compared results across devices? the skeptic in me sometimes wonders if the HRV stuff is BS...like if you have a chest strap on and measure with one device, do you get identical readings with your emwave or whatever else you use?  also, do you find that your HRV throughout the day is way lower compared to your intentional HRV training sessions? 


  • Heres a guy that measured different devices. The chest strap is accurate. Wristwatches not.


     


    http://www.marcoaltini.com/2/post/2013/12/heart-rate-variability.html

  • KirmokinKirmokin freshpotential

    I just discovered that the cause of my low HRV on seemingly random days for the last 2 months was due to the rice I've been consuming. The brand is Double Diamond, basmati rice, and looking through my tracking data I found that my HRV was consistently low on mornings proceeding evenings where I consumed the rice. So apparently it has some mold or something on it. Really glad to have discovered this connection. The other brand I had prior did not affect HRV at all.


    Check out my site at http://www.fresh-potential.com



  • I just discovered that the cause of my low HRV on seemingly random days for the last 2 months was due to the rice I've been consuming. The brand is Double Diamond, basmati rice, and looking through my tracking data I found that my HRV was consistently low on mornings proceeding evenings where I consumed the rice. So apparently it has some mold or something on it. Really glad to have discovered this connection. The other brand I had prior did not affect HRV at all.




     


    More likely arsenic given the issues with virtually all rice now. Google for "Chris Kresser rice arsenic" for a good overview.

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  • I cut out forskolin a few months ago after I decided to prioritize lowering my cortisol.  I decided to reintroduce it last week at very low doses (<2mg) and after 2 days, my HRV went into the shitter.  It has been 2 days since I cut it out and I'm getting back to where I was.


     


    FYI - my baseline is in the high 5s on highest (average coherence) for a roughly 10 minute session.  I went 3 days where I went into the low 4 / high 3 region and I when I got to green (which is at 6) I couldn't sustain it for very long.




  • some interesting input here, good stuff. i think the movement thing is important...the few times i kept my emwave on while drumming i only seemed to get in the green for brief moments when i was really "in the zone", but then when i would shift tempos or move to a different part of my drumset or something i'd go back to the red pretty quick. 


     


    one of these days when i am feeling like i have enough money to buy some more gadgets i think i would like to get something to measure HRV throughout the day. have any of you compared results across devices? the skeptic in me sometimes wonders if the HRV stuff is BS...like if you have a chest strap on and measure with one device, do you get identical readings with your emwave or whatever else you use?  also, do you find that your HRV throughout the day is way lower compared to your intentional HRV training sessions? 




     


     


    The Emwave approaches HRV with a different measure to most of the other apps out there (e.g. HRV sense). So you have different metrics to compare.


     


    I experimented with using a Polar H7 and an iphone app for HRV that could track 24/7. The issues with that afterwards are:


    1. Analysis of the data is quite complicated - you have to export and run through software.


    2. It's probably not a good idea to have a wireless Polar H7 or H6 (better as only bluetooth smart, lower energy) around you 24/7.


     


    24/7 HRV tracking for a couple of weeks is still something I'd like to do at some point, but I haven't found a solution yet to make it worthwhile (accuracy, convenience, elimination of 24/7 EMF factor)

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  • It is ridiculous how much better I do right after a b12 shot.  My HRV data on this was compelling enough to get my doctor to double my prescription.  I just had my best session on Highest challenge averaging 6.3 but getting as high as 9.1 at times.  Prior to using B12 a month ago, I was lucky to break 4.0 on High level.




    I had the same experience

  • Practice.

  • Consuming resistant starch improves my HRV.


    I still, for the life of me, can't get master the medium setting on the Emwave.


    I read the Heartmath Soluton book and tried to implement the techniques, but they're too difficult to put into practice. It says to pretend you're breathing in and out through the heart and focus on positive thoughts, but my mind wanders a lot.
  • drumminangoleirodrumminangoleiro ✭✭✭
    edited June 2014

    random new agey technique i started doing sometimes when my mind wanders a lot: on the in breath focus on something good that you take in to your life/mind/body - think about good food or music or knowledge, something you appreciate. on the out breath focus on some way that you project good stuff out to the world, your work, your sharing of knowledge, etc. you can think of something different every breath cycle, or the same thing, but if you notice your mind wandering you can use that to at least focus on positive stuff instead of random crap. 


     


    i'm still noticing way lower hrv scores after cold showers. kinda wish i had a waterproof emwave so i could see if its possible to stay coherent during a cold shower. guess i could try it in a cold bath...




  • i'm still noticing way lower hrv scores after cold showers. kinda wish i had a waterproof emwave so i could see if its possible to stay coherent during a cold shower. guess i could try it in a cold bath...




     


    Hah I've been thinking about how boss you'd have to be to stay in high coherence during cold showers of all things. At least I'd assume I go into the reddest of red at least in the beginning when the cold sets in. I wonder if it would even be possible to maintain high coherence in such scenarios? Well maybe...

  • Yeah I should read up more on hrv. Isn't "high coherence" compared to being in "the zone", like when athletes experience a flow state? And isn't that at least partially induced by some type of challenge/stress? I guess I'm kind of confused about coherence and how it correlates with and is influenced by stress/focus. I checked my hrv after a BBS session and it was way higher than usual, but cold showers always bring it down, although sometimes way higher an hour later.
  • SystemSystem mod
    edited June 2014

    I wonder if overtraining negatively affects HRV. Today, I did a five mile hike up Mt. Baldy, after which I rolled for an hour at my BJJ spot.


     


    I came home, did some emaving for about 45 minutes, and couldn't into high coherence on the medium setting. I ate fairly cleanly the whole day, too.


     


    I did add some garlic and onion to my fried rice, so that could be the culprit. Dave mentioned that he refrained from eating garlic during his 40 years of zen training because it hurt his performance.




    Yeah I should read up more on hrv. Isn't "high coherence" compared to being in "the zone", like when athletes experience a flow state? And isn't that at least partially induced by some type of challenge/stress? I guess I'm kind of confused about coherence and how it correlates with and is influenced by stress/focus. I checked my hrv after a BBS session and it was way higher than usual, but cold showers always bring it down, although sometimes way higher an hour later.



  • Jason MillerJason Miller Mother nature isn&#39;t stupid mod

    garlic is excitatory, not bad necessarily, just don't try to be calm, meditate, or not have dreams about having intellectual conversations with a cat while at work but it's not your work but the people are the same.


    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
  • I second this. I consume 2 tbsp of banana flour (about 50% resistant starch) with 8 oz of water and 3 different probiotics at 8 pm every night. At 9 - 9:30 pm I do a 5-10 minute Emwave 2 session. On the hard setting I'm able to maintain 70-85 percent of high coherence. Before introducing RS, I was only able to achieve, at best, 30 percent high coherence. 


     


    Here's my session from two nights ago: https://www.dropbox.com/s/uf0tnweoe9zukp4/amazing_hrv.png


     


     




    Consuming resistant starch improves my HRV.


    I still, for the life of me, can't get master the medium setting on the Emwave.


    I read the Heartmath Soluton book and tried to implement the techniques, but they're too difficult to put into practice. It says to pretend you're breathing in and out through the heart and focus on positive thoughts, but my mind wanders a lot.



    My personal blog : healthbydiet.net

  • DManDMan Master of Arts ✭✭✭
    edited November 2014

    I started gathering infos on how to increase HRV.


     


    How HRV training works - Video



     


     


    General Info


     


    http://www.bengreenfieldfitness.com/2014/09/how-to-use-hrv/


     


    High RMSSD = indication of strong vagal tone


    LF= fight or flight =sypathetic nurvous system


    HF = rest and repair =homeostasis = parasympathetic


    lf LF is low could mean deep relaxation or depressed or fatigued


    rMSSD = HRV (rMSSD transformed  to a range from 0 - 100 which can be acieved with different algorithms which is why heart math and sweetbeat etc..do not show the same numbers.)


    LF/HF = Stresslevel (on sweet beat app)


    the higher the frequencies the stronger the nervous system


    the LF and HF should be balanced.


    LF/HF > |4.8 dominant sympathetic


    LF/HF < 1.3 dominant vagal activity


    chronic stress= over active fight or flight = low HF and high LF


    HF will go down during exercise


    HF will go up a bit when you switch from aerobic to anaerobic.


    LF will go up HRV go down during exercise which is good! it's a response to the stress.


     


    .....the resting bradycardia induced by short-term aero-


    bic training in both young and middle-aged


    men is much more related to intrinsic alter-


    ations in the sinus node than to changes in


    efferent vagal-sympathetic modulation. Fur-


    thermore, the greater alterations in aerobic


    capacity than in HRV in both groups may be


    related to the magnitude of different time-


    dependent responses of each cardiorespira-


    tory variable induced by the training stimulus.


     


    http://hrvtraining.com/2012/04/23/how-to-increase-hrv-part-1-inflammation/


    High HRV = low inflammation, good recovery, good testosterone-cortisol ratio, high tolerance to stress (good adaptability) → A green light for training.


    Low HRV = an increase in inflammation (not always), insufficient recovery, reduced testosterone-cortisol ratio, low tolerance to stress (poor adaptability) → Reduction or cessation of training suggested.


     


    - diet does affect HRV but it is personal (workout, allergies etc.)


    http://hrvtraining.com/2012/05/08/how-to-increase-hrv-part-2-nutrition/


     


    - sweet beat is based on rMSSD which can vary between +/- 10 points each measurement


    - If your heart rate goes up you HRV goes down. http://www.bengreenfieldfitness.com/2014/09/how-to-use-hrv/


    - While you eat the LF shoud go up and if not it implicates insulin resistance


    - vagal tone (HF) may  be low shortly after training.


     


    Good for HRV


     


    http://hrvtraining.com/2012/05/08/how-to-increase-hrv-part-2-nutrition/


    • Try and stick to grass fed meats and wild caught fish
    • Eat plenty of fruits and vegetables
    • DrinkGreen  tea
    • Use spices and herbs when cooking
    • Use olive oil
    • Try to minimize refined carbohydrate sources

    - posture


    - Consuming resistant starch improves HRV.


    - Sufficient rest time improves after workout HRV


    - coherence/meditaition/breathing exercises


    - improving subconcious thoughts and behavious


    - aerobic training will TYPICALLY BUT NOT ALWAYS increase HRV and decrease HR over time


    (http://hrvtraining.com/2012/10/30/how-to-increase-hrv-part-3-aerobic-exercise/)


    - walking


    - probiotics


    - propper gut function


    - sufficient electrolytes/minerals


    - HRV may go down while refeed but go up after refeed in patients with eating disorders.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050420/


    - sleep  Higher frequeny is getting higher in young men during sleep than in middle aged men. http://www.scielo.br/pdf/bjmbr/v35n6/4326.pdf


    - active recovery


    - massages


     


    BAD for HRV


     


    - detraining


    - inflammation


    - adrenal stressors http://image.slidesharecdn.com/4facesofadrenalburnoutshort-131111070833-phpapp01/95/the-4-faces-of-adrenal-burnout-6-638.jpg%3Fcb%3D1384175931


    - fight or flight mode


    - aging. parasympathetic tonus (HF)  will go down with age in is the main factor of decreasing HRV with age.


     


     


     


     


    http://forum.bulletproofexec.com/index.php?/topic/10126-what-affects-your-hrv/page-2?hl=hrv


    http://forum.bulletproofexec.com/index.php?/topic/11160-hrv-for-my-age/?hl=hrv#entry87072


    http://sweetwaterhrv.com/blog/uncategorized/slides-hrv-for-improved-sports-performance/


    http://sweetwaterhrv.com/blog/uncategorized/slides-hrv-for-improved-sports-performance/


    http://forum.bulletproofexec.com/index.php?/topic/11127-hrv-vagal-tone-and-exercise/?hl=hrv#entry89445


    http://forum.bulletproofexec.com/index.php?/topic/11912-hrv-daily-fluctuation/?hl=hrv


    http://circ.ahajournals.org/content/129/21/2085.long


    http://forum.bulletproofexec.com/index.php?/topic/11127-hrv-vagal-tone-and-exercise/?hl=hrv#entry89445


    http://hrvtraining.com/2013/01/10/hrv-reflects-detraining-trend-analysis/


     


     


    I still need to listen to this


     


    http://thequantifiedbody.net/ep-8-experiments-using-hormesis-improve-hrv-todd-becker/


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