A Deep Dive Into HRV: How To Use Heart Rate Variability To Optimize Your Sleep, Stress, Recovery, Performance, Nervous System Balance & Much More!

Mar 5, 2020

Dr. Jay T. Wiles, a clinical health psychologist specializing in heart rate variability (HRV), dives into how HRV can optimize recovery, performance, and stress management. He breaks down its physiological principles, debunking misconceptions and explaining the link between HRV and wellness. Topics include the impact of gratitude journaling on HRV and the significance of breathing techniques. Wiles also discusses groundbreaking supplements for health and how practices like sauna therapy can enhance your HRV for better overall well-being.

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INSIGHT

HRV Research Growth

HRV research has exploded in recent decades, linking it to cardiac health, sleep, stress, and performance.
Knowing and modifying HRV can improve well-being, recovery, and cognitive function.

INSIGHT

Psychophysiology and HRV

Psychophysiology reveals the bidirectional relationship between psychological and physiological processes.
HRV reflects the body's ability to adapt to stressors and maintain homeostasis.

INSIGHT

Autonomic Nervous System Balance

The autonomic nervous system, with its sympathetic and parasympathetic branches, regulates automatic physiological functions.
Balancing these two, not just favoring the parasympathetic, is key for optimal HRV and health.

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The Polyvagal Theory

Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation

Stephen Porges

This book presents the Polyvagal Theory, which was introduced by Stephen W. Porges in 1994. The theory reworks our understanding of the autonomic nervous system, particularly the parasympathetic nervous system, by dividing it into two distinct branches: the ventral vagal system, which supports social engagement, and the dorsal vagal system, which supports immobilization behaviors. The theory has significant implications for the treatment of anxiety, depression, trauma, and autism, and it provides insights into how our autonomic nervous system mediates social engagement, trust, and intimacy. The book is divided into several parts, covering theoretical principles, biobehavioral regulation during early development, social communication and relationships, and therapeutic and clinical perspectives.

The Oxygen Advantage

Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter

Patrick McKeown

In this book, Patrick McKeown introduces the Oxygen Advantage, a revolutionary approach to breathing that can significantly improve health and fitness. The book explains the fundamental relationship between oxygen and the body and provides techniques such as the Body Oxygen Level Test (BOLT) to determine and improve oxygen efficiency. McKeown's methods include light breathing exercises and simulating high-altitude training, techniques used by elite athletes and military personnel to enhance endurance, weight loss, and cardiovascular health. The book addresses chronic overbreathing, a common but often overlooked issue that contributes to various health disorders, including anxiety, asthma, insomnia, and heart problems. By following McKeown's program, readers can achieve better sleep, increased energy, improved concentration, reduced breathlessness during exercise, and enhanced overall well-being.

Why Zebras Don't Get Ulcers

Robert Sapolsky

In this book, Robert M. Sapolsky delves into the fascinating world of stress and its impact on our bodies. He explains why zebras, unlike humans, rarely suffer from stress-related illnesses. Sapolsky combines cutting-edge research with practical advice and engaging anecdotes to illustrate how prolonged stress can cause or intensify a range of physical and mental afflictions, including depression, ulcers, colitis, and heart disease. The book also provides essential guidance on managing stress responses and offers new insights into how stress affects sleep, addiction, anxiety, and personality disorders[3][4][5].

If you've been a long-time podcast listener, then you're no doubt familiar with Dr. Jay T. Wiles, my jolly sidekick on the regular Ben Greenfield Fitness Q&A podcast episodes.

What you may not know about Dr. Wiles is that he is a true expert in all things heart rate variability (HRV) testing, tracking, and interpretation; and in this podcast episode, he takes a deep dive into how to use HRV to optimize your recovery, performance, sleep, stress, and nervous system.

Dr. Wiles is a clinical health psychologist with a passion for helping others reach their full potential from an integrative and holistic perspective. With this strong passion for integrative and holistic care, especially in nutrition and psychophysiology, Dr. Wiles completed his doctor of clinical psychology degree at Regent University with a specialized focus and concentration in health psychology.

Dr. Wiles then furthered this specialty in health psychology as a pre-doctoral intern at McGuire VA Medical Center in Richmond, VA and post-doctoral fellowship at WJB Dorn VA Medical Center in Columbia, SC. He currently works as a health psychologist for the Department of Veteran Affairs.

With specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, motivational interviewing, applied psychophysiology (biofeedback and neurofeedback) and consultation, Dr. Wiles works as a consultant for companies, organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also board certified in biofeedback and heart rate variability biofeedback as well as board-certified in Tai Chi for rehabilitation.

Dr. Wiles has worked closely with elite athletes and executives on enhancing peak performance through his online consulting agency, Thrive Wellness and Performance. This consulting agency focuses solely on training and regulating psychophysiology for performance. He is passionate about education and consultation with patients and organizations in an effort to increase health outcomes through focusing on prevention and well-being, as opposed to disease and symptom mitigation.

During this solosode with Dr. Jay, you'll discover: -Jay's background and a brief overview of "biofeedback"...7:16

Biofeedback: the use of your physiology to enhance self-awareness in order to promote self-regulation
Like learning an instrument: perform an action, observe the results, repeat until the desired result has been met
HRV is the most fundamental building block of biofeedback
Thrive Wellness and Performance website
Drjaywiles.com

-Research on the use of HRV as a metric and HRV Biofeedback...11:43

Wellness, Performance, Recovery, and Mental Well-being
Robust research on HRV began only 20-30 years ago
HRV is linked to heart attacks, strokes, physical performance
Optimized recovery, sleep, homeostasis of nervous system, and much more...
Higher stress (real or perceived) resulted in lower HRV scores
Association for Applied Psychophysiology and Biofeedback (AAPB)

-Overview of Psychophysiology...18:46

Central Nervous System and Peripheral Nervous System
Autonomic Nervous System
- Parasympathetic Versus the Sympathetic Response
- Autonomic Balance
Baroreflex Response
- Acetylcholine Response
BGF podcast w/ Dr. Koniver on cortisol
Book: Why Zebras Don't Get Ulcers by Robert Sapolsky

-What Is Heart Rate Variability...39:55

PPG vs. ECG
Metric of resiliency to change
Sources of HRV
- Respiratory Sinus Arrhythmia (RSA)
Autonomic Balance

-Metrics of Heart Rate Variability...49:19

Defining different domains
Time domain
- SDNN
- RMSSD
- HR Max-HR Min or heart rate amplitude
Frequency Domain
- ULF
- VLF
LF/HF Ratio

-HRV Norms...1:12:00

Defining Norm-based HRV comparisons
High vs. Low HRV
Voss 2015 Norm Study of Gender and Age
- Values for all norms found in 21,000 participants
Norm vs. Individual baseline comparisons

-HRV Training/Regulation...1:23:45

Resonance Frequency Training
- Effortless, low and slow, diaphragmatic breathing
- Patrick McKeown style breathing (Book: The Oxygen Advantage)
Use of Wearable technology for biofeedback
- Pros and Cons
Different Devices:
- Whoop Band
- Biostrap
- Polar H7 Strap w/ Elite HRV or Nature Beat App
Dr. Wiles’ favorite device: Lief Therapeutics
Pitfalls of Wearables
1. Artifact: Ectopic or false beats
2. Many devices do not remove these in their data inclusion
Book: The Oxygen Advantage

-HRV Hacks...1:42:00

Cold Exposure:
- Hot/Cold Contrast showers
- Cold Plunges/Immersion
Cold when sleep (core body temp)
Exercise
Mindfulness and Compassion Exercises
Dietary Considerations
Fasting

-Stephen Porges' Polyvagal Theory...1:51:09 -And much more... Resources mentioned in this episode:

Oura Ring
BGF podcast w/ Dr. Koniver on cortisol
Book: Why Zebras Don't Get Ulcers by Robert Sapolsky
Whoop Band
Biostrap
Polar H7 Strap w/ Elite HRV
Nature Beat App
Lief Therapeutics (code GREENFIELD for 20% off their first month of subscription or full purchase of the device)
Book: The Oxygen Advantage
The Christian Gratitude Journal
Book: The Polyvagal Theory by Stephen Porges

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