HRV Q&A #4: Busting HRV Misconceptions

40% discount
$29 down now, fully refundable
$150 value gift box if you are one of the first 1,000 to pre-order
Entered to win a one hour one-on-one coaching with Ben Greenfield from our advisory team and Ben Greenfield Fitness fame
Pre-order here!

-Conscious volition can cause HRV to go down...07:45

-The Hanu Health blog, the Wave, has tons of great content. Check it out here.

Listener Q&A:

Mitch asks: I've always had a low HRV and I've heard it can indicate that I'm at risk for a heart attack. What can I do in order to help with this?...10:15

In the answer, Jay discusses:

I want to dispel this notion that someone has a "low HRV," because this is all very relative.
HRV for the most part is not a normative, comparative piece of biometric data.
Low and high HRV only has meaning in relationship to your own individual base line HRV.
Every person's normative range for HRV varies.
HRV is just a metric among other metrics to determine heart health.
HRV is not a good indicator for risk for heart attack alone. There are many other great metrics to look at for that purpose.
To help, be sure you understand what HRV is used for and what it is not used for.
HRV is a mechanism for autonomic control, so you can learn to use it well for self-regulation.
Normal is better in the field of HRV

Cindy asks: I have been working on trying to be more active with breathwork and HRV training. I think Hanu will be a huge source of encouragement and accountability for me. (We love to hear that Cindy!) Where is a good place to start in this part of my journey?...20:10

In the answer, Jay discusses:

Where do we start in creating habits? James Clear wrote a book called, "Atomic Habits," and a key concept is to act like who you want to become.
Small changes, even changing your language, can make large impacts and really help with habit formation.
Research is clear that the greatest benefit of HRV work comes from 25 minutes twice a day. This is difficult to jump into right away.
Begin with identity language such as, "I am someone who works on my stress resilience." "I am a breathwork practitioner." "I am an HRV biofeedback practitioner."
Start small. It can be 30 seconds to a minute each day to start.
Hanu will definitely be a great help for encouragement and accountability. As you get the feedback, work on extended your time frames on your new habits and go from there.
Jay has formed a habit during his commute using the Hanu Health app and breathwork with the Relaxator.

Paul asks: What do you think about devices that claim to raise your HRV? Is that possible?...28:50

In the answer, Jay discusses:

He is board certified in this area, and his approach is, "Prove it."
Show me the data.
Hanu is built on HRV biofeedback research that has been established for decades.
The underlying function of HRV biofeedback is to engage the parasympathetic nervous system, and there are researched benefits for many health concerns.
Be wary and skeptical if the claims say your HRV will increase passively. It is likely click bait.

That's a wrap!

Please give us a 5 star review on Apple podcasts here. If we read your review on the air, reach out to us and we will send you a thank you gift!