#90 Dr. Alan Watkins: Harness HRV for a Younger Heart & Longer Life
Jan 18, 2024
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Dr Alan Watkins, renowned for his coherence breathwork expertise, discusses the importance of heart rate variability (HRV) in predicting mortality. He explores concepts such as co-regulation and entrainment, the relationship between inhaling and exhaling, different breathing patterns, the role of the diaphragm in breathing, and the benefits of coaching and personalized breathing plans.
Heart rate variability (HRV) is a valuable predictor of mortality, illnesses, and recovery from diseases like COVID-19, providing insights into overall health.
Coherence and entrainment of biological oscillators within the body can lead to emotional regulation, self-mastery, and improved well-being.
Rhythmic and coherent breathing can positively influence heart rate variability (HRV), emotional states, and overall energy and cognitive function.
Deep dives
Heart rate variability as a predictor of mortality and illness
Heart rate variability (HRV) has been used since the 1960s to predict mortality and infant mortality by measuring the variability in heart rate. It has been found to be a better predictor of cancer than cardiovascular disease. HRV is a complex system that requires accurate measurement techniques, but many commercial devices do not provide precise data. It is now being extensively studied to predict all-cause mortality, illnesses, and recovery from diseases like COVID-19. HRV is considered a window into overall health and vitality of the human body, indicating the balance between sympathetic and parasympathetic nervous systems.
Understanding HRV measurement and its nuanced effects
HRV is not a binary measure; rather, it follows an inverted U curve. Both low and excessive HRV can be indicators of an unstable system. The optimal level of HRV varies for each individual. Different ways of measuring HRV exist, with each method providing unique insights. It is important to use accurate and precise measurement equipment. The technological advancements in HRV measurement have led to increased interest in its predictive power for mortality, illness, recovery from diseases like COVID-19, and overall health. Learning to control HRV provides individuals with the ability to regulate their emotional states and improve their well-being.
Coherence and the synchronization of biological oscillators
Coherence refers to the synchronization of biological oscillators within the human body, such as heart rate, brain waves, and pulse transit time. Entrainment, or co-regulation, occurs when these systems sync with one another. Coherence and entrainment are observed in various natural phenomena, from fireflies to shoals of fish. Human beings can also achieve co-regulation where the synchronization of biological oscillators can influence emotional states. While scientific studies on the effects of co-regulation are still in the early stages, evidence suggests that emotional regulation and self-mastery can lead to increased coherence and synchronization, creating a flow state and improving overall well-being.
Breathing techniques for HRV and emotional regulation
Rhythmic breathing, maintaining a fixed ratio of inhale to exhale, can increase parasympathetic tone and induce relaxation. Deep breaths are not as important as rhythmic breaths for improving HRV and emotional well-being. Emotional regulation, achieved through conscious control of various dimensions of breathing, allows individuals to navigate through different emotions effectively. Mastery of emotional regulation enables individuals to respond to challenging situations without being overwhelmed by negative emotions. Developing emotional regulation skills can empower individuals to experience the emotions they desire and avoid getting stuck in negative emotional states.
The Difference Between Emotion and Feeling
The podcast episode explores the distinction between emotions and feelings. Emotions are the energy in motion within our bodies, while feelings are the awareness of that energy. The metaphor used to explain this is that our body is like an orchestra, with the different bodily systems playing their part. The key is to become aware of our biology through introception, which is the ability to sense and understand our bodily signals. By tuning into our emotions and feelings, we can gain insights into ourselves and learn to label and integrate different emotions, leading to greater emotional well-being.
The Power of Coherent Breathing
The podcast discusses the importance of breathing rhythmically and coherently for our health and performance. Rhythmic breathing, especially through the heart area, can help regulate heart rate variability (HRV) and improve our overall energy and well-being. By practicing coherent breathing, which involves a fixed breathing ratio and smoothness within that ratio, we can positively impact our emotional states, such as reducing anxiety and frustration. Coherent breathing has also been shown to reverse the age-related decline in HRV, leading to increased energy and cognitive function. The podcast encourages starting with just a few minutes of rhythmic breathing each day and gradually building up the practice.
You can hire Mike Maher as your 1:1 Breath Coach: Mike has a very limited about of of 1:1 Breath Coaching Slots available, you can learn more here; https://www.takeadeepbreath.co.uk/121-breath-coaching
Today's Conversation is with Dr Alan Watkins.
Dr. Alan Watkins, renowned for his coherence breathwork expertise, left his medical career to focus on organizational leadership and well-being. With over 8 million views on his TED Talks, he combines neuroscience and human development to inspire global change
Connect with Dr Watkins here; https://complete-coherence.com/
Chapters; 00:00 HRV Introduction: Significance and health impact. 05:35 HRV in Research: Predicting illness and recovery. 10:54 Understanding HRV: Knowing what numbers mean. 15:39 HRV Tracking Devices: Recommendations for accuracy. 21:05 Adrenaline and HRV: Daytime changes analysis. 28:38 Co-Regulation: Influencing each other's systems. 34:19 Flow States: Coherence and synchronization. 43:05 Aging and Diseases: Cortisol, DHEA, and health. 53:27 Emotions and Meaning: The role in life. 1:01:56 Emotions vs. Feelings: Key differences. 1:14:25 Breathing Techniques: Adapting to lung capacity. 1:22:01 Coherence Breathing: Starting tips. 1:27:00 Human System Study: Insights from Dr. Watkins. 1:29:05 Coherence Breathing Exercise: Guided practice.
Welcome To TAKE A DEEP BREATH
Greetings! I'm Mike Maher, your guide on this breathwork journey and the host of this YouTube channel. As a new father to a beautiful baby boy, I left my corporate career behind to pursue my passion - helping people harness the transformative power of breathwork. I firmly believe in the life-changing potential of the breath, and it's my mission to help the world breathe better.
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Safety Information: Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
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