Heart Rate Variability Podcast

Refrences: Ferreira S, Rodrigues M A, Mateus C, Rodrigues P P, Rocha N B. Interventions Based on Biofeedback Systems to Improve Workers’ Psychological Well-Being, Mental Health, and Safety: Systematic Literature Review. Journal of Medical Internet Research (2025). DOI: 10.2196/70134. JMIR+2JMIR+2 Lässing J, Wegener F, Höpker N, Hottenrott K, Gronwald T, Falz R. Heart rate variability response of intensity-matched strength training dependent on body position in females: a pilot randomized crossover study. Scientific Reports (2025). DOI: 10.1038/s41598-025-19817-7. Nature+1 Książek K, Masarczyk W, Głomb P, Romaszewski M, Buza K, Sekuła P, Cholewa M, Kołodziej K, Gorczyca P, Piegza M. Deep learning approach for automatic assessment of schizophrenia and bipolar disorder in patients using R-R intervals. PLoS Computational Biology (2025). DOI: 10.1371/journal.pcbi.1012983. PLOS+1 Zilcha-Mano S, Tchizick A, Nof A, Malka M, Oded Y. Clinical breakthroughs or research oversights? The imperative of integrating modalities to differentiate signal from noise. The British Journal of Psychiatry (First View, 2025). DOI: 10.1192/bjp.2025.10321. Cambridge University Press & Assessment Dear Media. “7 Lab Tests Every Woman in Her 30s Should Know, According to Dr. Sara Szal.” By Jane LaCroix. September 16, 2025. Dear Media

In this episode, Matt Bennett explores how to apply the research on HRV training through muscle contraction into personal practice.   References for this episode.  Fred Shaffer's work: https://youtu.be/ajwgwzn2ZUo Sources for this summary: Vaschillo/Lehrer et al., laboratory demonstration that 0.1-Hz rhythmic skeletal muscle tension increases 0.1-Hz power in heart rate, systolic pressure, and pulse transit time and strengthens HR–BP coupling, consistent with baroreflex resonance; includes with- and without-leg-crossing conditions (N≈37). ResearchGate Shaffer, Moss, & Meehan (2022) randomized study showing that one and six contractions per minute increased multiple HRV metrics versus twelve per minute, with a ~0.10-Hz peak at six per minute. SpringerLink Meehan & Shaffer (2023) within-subjects study showing greater HR, HR max–min, and low-frequency power when adding core contraction and leg-crossing versus wrist-ankle alone at six contractions per minute. SpringerLink Frontiers in Neuroscience review describing the resonance-frequency model and noting that rhythmic skeletal muscle tension, like slow breathing, can stimulate the baroreflex at ~0.1 Hz. Frontiers Clinical and physiological studies on leg-crossing and muscle-tensing maneuvers increasing cardiac output, mean arterial pressure, and cerebral oxygenation during orthostatic stress and vasovagal reactions. Europe PMC+2Physiology Journals+2 Systematic reviews and trials on isometric handgrip training showing blood-pressure reductions with mixed HRV effects, distinct from contraction-based biofeedback. Nature+1

This week’s episode of the Heart Rate Variability Podcast explores three new publications from September 5–11, 2025. We look at advances in contactless HRV monitoring using millimeter-wave radar, how physical fatigue alters time-domain and nonlinear HRV metrics, and a review of how accurate consumer wearables really are when tracking HRV. We dive into what these findings mean for clinicians, researchers, and anyone using HRV to track resilience, recovery, or performance. References Cui, Y., Zhang, W., Xu, J., Liu, Y., & Chen, H. (2025). Non-Contact Heart Rate Variability Monitoring with FMCW Radar via a Novel Signal Processing Algorithm. Sensors, 25(17), 5607. Read here Zhang, J., Niu, X., Wei, X., Ma, J., & Du, W. (2025). Effects of Induced Physical Fatigue on Heart Rate Variability in Healthy Young Adults. Sensors, 25(17), 5572. Read here Pramanik, P. (2025, September 8). Wearable health trackers reveal how accurate your smartwatch really is. News-Medical. Read here

References MacDonald, D. M., et al. (2025). Two-week heart rate variability measurements and lung health: A cross-sectional analysis in the ARIC Study. Respiratory Medicine, 234, 108338. https://www.resmedjournal.com/article/S0954-6111(25)00401-9/abstract Kamiya, Y., Saita, K., Kaneko, F., Li, J., & Okamura, H. (2025). Association between sense of coherence and phasic heart rate variability under psychosocial stress conditions. Physiology & Behavior, 298, 114969. https://www.sciencedirect.com/science/article/abs/pii/S0031938425001702?via%3Dihub European Society of Cardiology. (2025). How wearables are transforming remote monitoring of cardiovascular diseases. ESC 365 session page, ESC Congress 2025. Retrieved September 2025 from https://esc365.escardio.org/esc-congress/sessions/13953? Zhang, S., Niu, X., Ma, J., Wei, X., Zhang, J., & Du, W. (2025). Effects of sleep deprivation on heart rate variability: A systematic review and meta-analysis. Frontiers in Neurology, 16, 1556784.  https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2025.1556784/full Menuet, C., Ben-Tal, A., Linossier, A., Allen, A. M., Machado, B. H., Moraes, D. J. A., … Gourine, A. V. (2025). Redefining respiratory sinus arrhythmia as respiratory heart rate variability: An international expert recommendation for terminological clarity. Nature Reviews Cardiology.  https://www.nature.com/articles/s41569-025-01160-z

Featured Studies Wu, Y-R., Su, W-S., Lin, K-D., & Lin, I-M. (2025). Effect of Heart Rate Variability Biofeedback on Cardiac Autonomic Activation and Diabetes Self-Care in Patients with Type II Diabetes Mellitus. Applied Psychophysiology and Biofeedback, 50(3), 315–327. https://link.springer.com/article/10.1007/s10484-024-09666-x Kula, Y., Iversen, Z., Levine, A.D., & Gidron, Y. (2025). Does Vagal Nerve Activity Predict Performance in a Naval Commando Selection Test? Applied Psychophysiology and Biofeedback, 50(3), 349–357. https://link.springer.com/article/10.1007/s10484-025-09702-4 Addleman, J.S., Lackey, N.S., Tobin, M.A., et al. (2025). Heart Rate Variability Applications in Medical Specialties: A Narrative Review. Applied Psychophysiology and Biofeedback, 50(3), 359–381. https://link.springer.com/article/10.1007/s10484-025-09708-y Wu, D-W., Yang, P-C., & Lin, I-M. (2025). Effects of Heart Rate Variability Biofeedback on Pulmonary Indicators and HRV Indices Among Patients with COPD. Applied Psychophysiology and Biofeedback, 50(3), 383–394. https://link.springer.com/article/10.1007/s10484-024-09664-z Yang, P-C., Lin, I-M., & Wu, D-W. (2025). Effects of Heart Rate Variability Biofeedback on Enhancing Self-Efficacy, Quality of Life, and Six-Minute Walk Test in Patients with COPD. Applied Psychophysiology and Biofeedback, 50(3), 403–416. https://link.springer.com/article/10.1007/s10484-025-09689-y Bufo, M.R., Guidotti, M., Lemaire, M., et al. (2025). Autonomic Disequilibrium at Rest in Autistic Children and Adults. Applied Psychophysiology and Biofeedback, 50(3), 465–480.https://link.springer.com/article/10.1007/s10484-025-09696-z Chakraborty, H., Vinay, A.V., Sindhu, R., & Sinha, R. (2025). Exploring the Immediate Effects of Nadi Shuddhi Pranayama on Heart Rate Variability Among Young Adults. Applied Psychophysiology and Biofeedback, 50(3), 525–533. https://link.springer.com/article/10.1007/s10484-025-09710-4 Liu, Z., Zheng, S., Wang, H., & Wang, H. (2025). Acute Effects of Resonance Breathing on Skin Sympathetic Nerve Activity and Heart Rate Variability in Healthy Adults. Applied Psychophysiology and Biofeedback, 50(3), 535–545. https://link.springer.com/article/10.1007/s10484-025-09711-3 Dewig, H.G., Cohen, J.N., Renaghan, E.J., et al. (2024). Are Wearable Photoplethysmogram-Based Heart Rate Variability Measures Equivalent to Electrocardiogram? A Simulation Study. Sports Medicine, 54(12), 2927–2934. https://link.springer.com/article/10.1007/s40279-024-02066-5 Reynolds, G. (2025, August 19). This often-ignored smartwatch health metric can help you manage stress. The Washington Post – Well+Being. https://www.washingtonpost.com/wellness/2025/08/19/heart-rate-variability-stress-longevity/ Filchenko, I., et al. (2025, June). Heart rate variability during sleep as an early warning sign of future stroke, depression, and cognitive decline. EAN Congress 2025 presentation, reported by News-Medical. https://www.news-medical.net/news/20250620/Study-links-sleep-heart-rate-variability-to-stroke-and-depression-risk.aspx#:~:text=Study%20links%20sleep%20heart%20rate,to%20stroke%20and%20depression%20risk  

In this episode, Matt Bennett welcomes Jarhed Peña Jarhed to the show to discuss how he discovered and applies heart rate variability and HRV biofeedback into his therapeutic work. We cover a wide range of typics, research, and applications of HRV.  http://recoveryandbalance.com/

We did it! 200 original episodes of the Heart Rate Variability Podcast. We celebrate with a look back and forward. Thank you for joining us on this journey!

In this engaging conversation, Stephanie White, CEO of Measurable Resilience and expert in HRV biofeedback, shares how she helps individuals with chronic conditions using innovative HRV metrics like SDNN and CVNN. She emphasizes the critical role of heart rate variability in recovery and self-regulation. The discussion critiques traditional HRV research, advocating for better tracking tools. Stephanie also highlights the importance of personal resilience and continuous monitoring for improved health outcomes, offering actionable insights for listeners.

Dr. Erik Peper, a renowned authority on biofeedback and self-regulation from San Francisco State, dives deep into the multifaceted nature of pain. He discusses how psychological framing and cultural practices influence pain perception and management. Breathing techniques and mindful practices emerge as powerful tools for mitigating pain. Dr. Peper also shares insights on the mind-body connection, emphasizing the role of emotional support and meaningful activities in pain relief. His research invites listeners to rethink their approach to pain and wellness.

In this episode, Dr. Angele McGrady and Dr. Donald Moss join Matt Bennett to talk about how heart rate variability informs their Pathway Model. We discuss their new book: Pathways through Long-Term Health Conditions: Lifestyle Medicine to Maximise Your Wellbeing.