HRV Biofeedback Benefits: Improving Physical and Mental Health

You know how they always take your pulse at the doctor’s office? Your pulse rate (or how often your heart beats on average during a 1 minute period) is an indicator of health. A normal resting heart rate (or pulse) for adults is between 60-100 beats per minute. Many factors, including your age, gender, fitness level, and emotional state affect your heart rate. So if your pulse is measured at 80 beats per minute, does that mean every beat is exactly the same? Not at all. This is where heart rate variability comes in. 

The graph above is a recording of a 2.5 second interval of someone’s heart rate. Each peak (or spike) on the chart is a heartbeat. Notice that the space between one beat and the next changes. It’s 70 beats per minute, then 76 beats per minute, then 80 beats per minutes. From beat to beat, our heart (and nervous system) are adapting based on our body’s needs. 

Heart Rate Variability (HRV) measures the slight differences in time between each of your heartbeats. While it might sound like something you’d want to avoid, having a certain amount of variability is actually a good thing. It means your heart and nervous system are responding well to different situations—whether you’re relaxing or dealing with stress.

HRV biofeedback is a technique that helps you become more aware of your heart’s rhythms and teaches you how to control them. By using tools that monitor your heart rate in real time, you can learn to increase your HRV, which is linked to reduced stress and better emotional control.

How Does HRV Biofeedback Work?

Your body’s autonomic nervous system (ANS) is responsible for many of the things you don’t think about—like your heartbeat, digestion, and breathing. The ANS has two main parts:

1. The Sympathetic Nervous System (SNS): This is the part of your nervous system that “revs” you up. It’s also the dominant system when your body is in “fight or flight” mode, which kicks in when you’re stressed or in danger.
2. The Parasympathetic Nervous System (PNS): This is your “rest and digest” system, which helps you relax and recover.

These systems work a bit like a seesaw on a park playground. When one system is dominant, the other is not. They each go up and down throughout the day to keep you in balance. 

For example, when you are in a performance situation, such as taking a test, competing in a sport, or giving an important presentation, your SNS (rev you up system) is more dominant. You might notice changes in your body, such as increased heart rate, faster breathing, and muscle tension, to help prepare you for the challenge ahead. After that important task is over, you want you PNS (calm down system) to kick in to calm things down. 

When your HRV is high, your body can easily switch between these two systems, helping you stay calm under stress and recover quickly afterward. If your HRV is low, it might mean your body doesn’t adapt quickly to change. You might be stuck in “fight or flight” mode, which can contribute to stress, anxiety, and other health problems.

HRV Biofeedback Benefits

Reducing Stress
One of the biggest benefits of HRV biofeedback is its ability to help you manage stress. By learning to control your HRV, you can tap into your body’s natural relaxation response, making it easier to stay calm and focused even in stressful situations. This can be especially helpful if you’re dealing with anxiety.

Boosting Physical Health
HRV biofeedback isn’t just about mental health; it’s also good for your body. A higher HRV is linked to a lower risk of heart disease, better immune function, and overall improved physical health. Practicing HRV biofeedback regularly can help you feel better both mentally and physically.

Improving Emotional Control
Do you sometimes feel like your emotions are in the driver’s seat? HRV biofeedback can help you take back the wheel. By becoming more aware of how your emotions affect your heart rate, you can learn to regulate your feelings better, leading to more balanced and thoughtful reactions.

Enhancing Sleep Quality
Struggling with sleep? HRV biofeedback can help. By reducing stress and promoting relaxation, it can help you prepare your body and mind for a good night’s rest. Better sleep means more energy and a better mood during the day.

Building Resilience
Life can be tough, and resilience—the ability to bounce back from challenges—is essential. HRV biofeedback can help you build this resilience by making it easier for your body to manage stress and return to a state of calm. Over time, this can help you handle life’s ups and downs with more confidence and ease.

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How Can You Start with HRV Biofeedback?

Getting started with HRV biofeedback is easier than you might think:

1. Learn About HRV: Understanding how HRV works and why it’s important is the first step. Knowing what’s happening in your body can help you see the value in the practice.
2. Connect with a board-certified biofeedback practitioner: Board-certified biofeedback providers, such as myself, have underdone extensive education and training to ensure proper delivery of this intervention. To learn about what goes into being board-certified, click here. To find a local biofeedback practitioner in your area, click here. 
3. Use HRV Monitoring Tools: While I use a sophisticated biofeedback program specifically designed for use in clinical practice, there are many apps and devices commercially available that can monitor your HRV reasonably well and give you real-time feedback. These tools can guide you through breathing exercises and relaxation techniques that can increase your HRV. A few good options include HeartMath’s Inner Balance or the eSense Pulse HRV Biofeedback Device.
4. Practice Regularly: Like any new skill, the more you practice HRV biofeedback, the better you’ll get at it. Regular practice can make a big difference in how well it works for you.
5. Integrate HRV Biofeedback into Your Routine: You can use HRV biofeedback on its own or combine it with other practices like mindfulness or cognitive-behavioral therapy to enhance its benefits.

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Conclusion

HRV biofeedback offers a powerful way to take control of your health, both mentally and physically. By learning to manage your heart rate variability, you can reduce stress, improve emotional control, and boost your overall well-being. Whether you’re dealing with anxiety, looking to improve your physical health, or just want to sleep better, HRV biofeedback could be a valuable addition to your self-care routine.