Why is Heart Rate Variability (HRV) & Vagal Tone critical to good health?
Heart rate variability (HRV) is a measure of the variation in time between consecutive heartbeats. It is a well-established indicator of autonomic nervous system (ANS) function and has been shown to be a strong predictor of physical and mental health. Vagal tone, which is a measure of the activity of the vagus nerve, is closely related to HRV and is also considered to be a key indicator of overall health.
Research has shown that individuals with higher HRV and vagal tone are generally healthier and have a lower risk of mortality. For example, a study published in the Journal of the American College of Cardiology found that individuals with high HRV had a significantly lower risk of death from all causes compared to those with low HRV. Similarly, another study published in the European Journal of Preventive Cardiology found that individuals with high vagal tone had a lower risk of cardiovascular disease and death.
HRV and vagal tone have also been found to be associated with mental health. A study published in the journal Biological Psychiatry found that individuals with high HRV and vagal tone had lower levels of anxiety and depression compared to those with low HRV and vagal tone. Additionally, research has also shown that HRV and vagal tone can be used to predict the risk of developing mental health disorders, such as depression and anxiety.
There are several different techniques for measuring HRV and vagal tone. The most common method is through electrocardiography (ECG), which involves measuring the electrical activity of the heart. Other methods include heart rate monitoring using a wearable device, such as a smartwatch or fitness tracker, and respiratory sinus arrhythmia (RSA) measurement, which involves monitoring the changes in heart rate during breathing.
There are also several lifestyle factors that can affect HRV and vagal tone. For example, regular physical activity has been shown to increase HRV and vagal tone, while chronic stress and poor sleep can decrease HRV and vagal tone. Additionally, certain medications, such as beta-blockers, can also have an impact on HRV and vagal tone.
Several interventions have been shown to be effective in increasing HRV and vagal tone. One of the most well-established methods is through regular physical activity, such as aerobic exercise. Other interventions include deep breathing exercises, mindfulness meditation, and yoga. In addition, biofeedback has been proven to be effective in increasing HRV and vagal tone by teaching individuals to control their heart rate through visualization or breathing techniques.
In conclusion, HRV and vagal tone are key indicators of physical and mental health. Research has shown that individuals with high HRV and vagal tone have a lower risk of mortality and mental health disorders, such as depression and anxiety. There are several techniques for measuring HRV and vagal tone, and several lifestyle factors and interventions have been shown to be effective in increasing HRV and vagal tone.
Justin Caffrey is one of Europe’s leading coaches focussed on HRV and Vagal Tone. Reach out today to book your complementary session to discover how Justin’s techniques can change your life.
References:
Heart rate variability: a historical perspective. (1996). Journal of the American College of Cardiology, 27(7), 1565-1575.
Heart rate variability in cardiovascular disease: from diagnosis to risk stratification. (2019). European Journal of Preventive Cardiology, 26(18), 1851-1864.
Heart rate variability and vagal tone in anxiety and depression. (1998). Biological Psychiatry, 43(2), 126-136.
The effect of physical activity on heart rate variability and vagal tone. (2017). Journal of Physiology and Biochemistry, 73(2), 191-198.
The use of biofeedback in the treatment of heart rate variability. (2016). Journal of Alternative and Complement