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Heart Rate Variability
Heart Rate Variability (HRV) is a measure of the beat-to-beat variations in heart rate. 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 a sign of emotional and physical sickness.
While the rhythmic beating of the heart at rest was once believed to be consistent and regular, we now know that the rhythm of a healthy heart under resting conditions is actually surprisingly irregular.
HRV Training uses an ear sensor to detect the variations in heart rate, and presents a display on a computer monitor. By 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
Improved stress management
Decrease in sleep latency
Increased ability to control emotions
Decreased anxiety
How HRV Training works for Athletes:
We perform our best athletically (and academically, for that matter!) when our bodies are 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 for 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
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