Welcome back to another episode of the Hano health podcast. I got another special one for you, and I don't mean to bombard you with all things, Ben Greenfield, but this is two weeks in a row that we wanted to release some content from Ben Greenfield.

Now it's not actually an interview with Ben Greenfield. It's actually me on Ben Greenfield's podcast. So if you're a follower of Ben Greenfield, you might have heard this one, but if not, you'll get the special opportunity to hear me being interviewed by Ben Greenfield on his podcast about all things HRV and Hanu.

Now this was a really special occasion for me as a podcaster, as a friend of Ben's. And the reason it was so special is because obviously we wanted to show Ben and his audience the world of Hanu. But one thing that I loved about this podcast that you will find really interesting is because Ben from the very beginning of the podcast has the Hanu strap on, he's got his app open and we walk through a lot of the features within the application. So he asked me questions on what he's seeing, why his data is doing what it's doing, etc. And I was able to provide an in-depth explanation of what's going with the app and device in real time.

We walk through many of the different features, like the resonance frequency assessment that you get to do making sure that you're tracking things like bolt score, doing all of these beautiful practices.

We talk about this idea of snapshot, which is like a testing feature morning readiness reading feature. All of the goodies are in there. So Ben and I unpack it all in this podcast so that I hope that you really enjoy this one because it was a blast for me to do and to be able to share with Ben's audience.

And I'm very grateful that Ben said to go ahead and share it with the Hanu audience as well. So if you've already listened to the podcast, yes, it's the one that I did withBen recently. But if you haven't listened to it, here's your opportunity to do it and to support Hanu while you do it by listening on our podcast, couple other ways that you can help support the podcast.

Then you can write to us: podcast@hanuhealth.com and we will send you a Hanu Health goody pack full of amazing Hanu and oxygen advantage gear. I hope that you really enjoy this podcast episode that I did with the one and only Ben Greenfield on his podcast. He's wearing this thing, telling you about what he sees and you will be able to experience this yourself soon.

In this episode, you'll learn:

-What does “Hanu” mean?…03:50

Hanu a Hawaiian word that means breath

-Jay's personal journey to becoming an expert in HRV…05:15

Specialized in “health psychology”
“Demoralization”: learned helplessness and hopelessness
Chronic ailments can be traced to demoralization
Biofeedback training with military veterans produced noticeable improvements in health and well-being

-How is the Hanu wearable different from other devices that track HRV?…11:46

Measurement in most wearables is very standardized
Looking at HRV continuously, all day long
Alerts when there are dramatic changes in HRV “Life Events”
“Super compensation”
Uses same algorithms as devices like Oura Ring
Hanu Health Podcast
Podcast with Dr. Jay Wiles:A Deep Dive Into HRV: How To Use Heart Rate Variability To Optimize Your Sleep, Stress, Recovery, Performance, Nervous System Balance & Much More!

-What causes HRV to vary from day to day, even if stress levels don't appear to vary…21:30

Talking can significantly suppress HRV (utilizing energy)
Sleeping is of course far more potent than any daytime activities
Hormonal responses will affect stress responses, even if not stressed out
Shoot for staying within a certain range, versus a particular number throughout the day

-The heart rate strap, and what the Hanu wearable might look like in the future…26:10

Need the most precise instrument to track HRV as possible
Calculated very different from heart rate
Nearly as accurate as an ECG strap, without some of the inconvenience of wearing it
Integrate Hanu software and platform with other wearables (use code BEN40 to save 40%)
The app will trigger a notification to do a breathing exercise if the HRV dips below a certain level
Rate subjective experience
Train self-regulation and resilience via resonance breathing

-About the Resonance Frequency Assessment…33:23

Set resonance breathing at 6 breaths per minute
Hanu app offers true resonance breathing based on the assessment (use code BEN40 to save 40%)
Heart responds to different rates of breathing
Assessment developed by Dr. Paul Lair
Find the most optimal rate for stimulating vagal tone, parasympathetic response
Breathing trials lead to resonance breathing rate

-Resonance breathing and box breathing contrasted…41:45

Physiological sighs – Andrew Huberman
Most people will see some change in HRV when engaged in resonance breathing
Breath-hold stimulates a bit of a stress response
Conscientious breath holds are different from unconscious

-What is a BOLT score and why is it important…46:30

Body Oxygen Level Test (BOLT)
Hanu Health podcast is co-hosted by Patrick McKeown
The Oxygen Advantage by Patrick McKeown
The body oxygen level test created by PM
Hanu app includes BOLT test to see how it affects HRV (use code BEN40 to save 40%)
Breathe light to breathe right
Breath by James Nestor
BGF podcast with James Nestor:Biohack Your Breath With Nose “Boners,” Carbon Dioxide Inhalation, Tibetan Longevity Stretches & Much More: How To Unlock The New Science Of A Lost Art.
Relaxator developed by Anders Olsson
Conscious Breathing: Discover the Power of Your Breath by Anders Olsson
Othership app

-When a high HRV is not necessarily a good thing…52:50

Significant spike or drop in HRV corresponds with an increase in resting heart rate is a sign of fatigue
Overtaxed nervous system (burnout), heart rate goes up
Snapshot feature on the app; first thing in the morningConsistent reading within context while still in bed
After rest and recovery, where is HRV compared to other days

-Rapid-fire questions on HRV…58:36

Why do men tend to have higher HRV than women?
Do strength or endurance athletes have a leg up when it comes to HRV?

-And much more…

Resources mentioned:

– Dr. Jay T. Wiles:

– Podcasts:

Biohack Your Breath With Nose “Boners,” Carbon Dioxide Inhalation, Tibetan Longevity Stretches & Much More: How To Unlock The New Science Of A Lost Art.

– Books:

The Oxygen Advantage by Patrick McKeown
Breath by James Nestor
Conscious Breathing: Discover the Power of Your Breath by Anders Olsson

– Other Resources:

(These show notes were graciously allowed for our use by the good folks at the Ben Greenfield Life podcast.)

Mark's 11am Monologue.