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Heart Rate Variability

Heart Rate Variability (HRV)   |   HRV for Athletes   |   Additional Information


What is Heart Rate Variability?
Heart Rate Variability (HRV) is a measure of the beat-to-beat variations in heart rate.  While the rhythmic beating of the heart at rest was once believed to be monotonously regular, we now know that the rhythm of a healthy heart under resting conditions is actually surprisingly irregular.

HRV is an important indicator of both physiological resiliency and behavioral flexibility, reflecting the individual’s capacity to adapt effectively to stress and environmental demands. Both a large degree of variability and too little variation can be pathological.


How does HRV Training work?
HRV Training uses an ear sensor to detect the variations in heart rate, and presents a display on a computer monitor.  But controlling your breathing pattern and intentionally shifting to a positive emotion, such as appreciation, care, or compassion, your heart rhythms immediately change.  This shift in heart rhythms create a favorable cascade of neuronal, hormonal, and biochemical events that benefit the entire body.  Blood pressure drops.  Stress hormones plummet.  The immune system pumps up.  Anti-aging hormones increase.  You gain clarity, calmness, and control. 

General Benefits:
              Better personal health
              Better performance at work
              Improved learning
              Stress management
              Decrease in sleep latency
              Increased ability to control emotions
              Decreased anxiety

 
How HRV Training works for Athletes: 
Surprising as is may sound; we perform out best athletically (and academically, for that matter!)when our body is relaxed!  When we are tense, our muscles are pre-occupied and in use and cannot respond as quickly as when we are relaxed. Using the fact that tension and relaxation are opposites and cannot occur simultaneously, we can create a relaxed state to ward off tension and anxiety – both of which can destroy a game.  Simple breathing is one of the best ways to relax. It is easy to learn and can be practiced anywhere. Once mastered, you can use breathing to play better in whatever your sport may be.  This is a perfect tool to integrate into routines such as serving/receiving or during a change-over in tennis, batting/pitching or waiting for a hit in the field in baseball/softball, the possibilities to how this technique can be utilized really are endless.

Benefits for Athletes: 
              Improved ability to manage your emotions
              Play better under pressure
              Reduce anxiety before and during play
              Maintain a clear mind 

             
Athletes who use HRV: 
             Martina Navratilova
             Mountaineers who summit Everest
             Professional Cyclists
             Endurance Athletes


Additional Information on HRV: 
1.  Article by Angelika Sadar on using HRV on the tennis court
2.  The company that makes EmWave, HRV Training software used at SPS: www.heartmath.com 

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