Heart rate variability is an important metric which provides information regarding nervous system balance, chronic stress, and, by extension, chronic inflammation.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
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At the foundation of the concept of complementary healthcare is the necessity to decrease to the greatest extent possible chronic stress and chronic inflammation. This is essential in order to allow for improved cellular and, in particular, mitochondrial health and function. A core concept in this pursuit is improving nervous system function, such that we reduce chronic sympathetic nervous system activation. While there are many factors which can initiate the cycle of chronic stress and chronic inflammation, persistent sympathetic nervous system activation is one of the more important triggers and, simultaneously, a common cause.
If we are to optimally pursue health and wellbeing by reducing chronic inflammation and chronic stress, it is essential that we improve nervous system balance. This can be achieved by increasing the strength of our anchored and grounded states and improving nervous system flexibility. Taken together, these capacities reduce the amount of time spent in sympathetic nervous system activation, thereby reducing chronic stress and chronic inflammation.
It is important to note that our sympathetic nervous system has very important and adaptive functions. The objective of reducing chronic stress and chronic inflammation is not to eliminate activation of the sympathetic nervous system, rather it is designed to ensure that this does not lead to a situation in which we have persistent activation of our sympathetic nervous system. The preferred and adaptive scenario is that in which we experience appropriate sympathetic nervous system activation in response to cues along the internal, external, and relational pathway. Once the situation has resolved, we then return back to anchored and grounded states. This reduces the likelihood of developing chronic stress and chronic inflammation.
The importance and significance of chronic inflammation and chronic stress upon the pursuit of health and wellbeing has been discussed in past articles. The hallmark of the chronic stress and chronic inflammation response is that of persistent elevation of cortisol. This reflects the degree and duration of activation of our sympathetic nervous system. As such, it becomes important to be able to have an understanding of the extent to which our sympathetic nervous system is activated and the degree to which this is persistent over time.
One of the best currently available measures of nervous system balance is heart rate variability (HRV). This metric refers to the changes in duration of time between successive heartbeats. Within anchored and grounded states, this duration of time is increased and fluctuates between beats. This is reflected in a higher value of HRV. Within states of sympathetic nervous system stimulation and activation, the time between successive heartbeats becomes reduced and more consistent, leading to a decrease in HRV. When measured over a duration of time, the measure of HRV reflects the degree of nervous system activation over that interval of time. As such it is a continuous and dynamic measure of our nervous system balance.
When we are considering measurement of chronic inflammation, there are various blood tests which can be utilized. In particular, these are employed in clinical medical practice. These include erythrocyte sedimentation rate (ESR) and C-reactive protein (CRP). There are other measures as well. The predominant measures of ESR and CRP can be utilized in the appropriate context to determine the degree of inflammation. The extent to which this reflects nervous system balance, however, is much less informative. In addition, any blood test by definition is a static measure and does not reflect a deeper understanding of the dynamic changes which occur. These characteristics make the use of these blood tests less useful and instructive in comparison to HRV.
Due to the combination of inherent characteristics of HRV, in particular that it can be measured in a continuous and dynamic fashion, as well as its ability to reflect nervous system balance, it is the best direct measure of sympathetic nervous system activation and overall nervous system recovery that is currently available. Many of the contemporary wearable devices measure HRV. In addition, this metric can be measured during specific training sessions, including breathwork, to determine the response of our nervous system to the activities we are doing. This measurement can reflect the average over time as well as during specific training sessions. This provides additional information regarding our overall nervous system state.
It is important to note, however, that measurement of HRV is not an end result in and of itself. We do not adjust our daily routines and activities or training sessions in order to solely improve HRV. Rather, the information provided by HRV measurements should be utilized to reflect our overall degree of nervous system balance and recovery and by extension chronic inflammation and the associated information this provides. On account of the ability of HRV to reflect the degree of sympathetic nervous system activation, it also provides important information related to chronic stress.
We implement specific skills, strategies, and practices which are expected to increase HRV because of the improvement that this leads to in increasing the strength of our nervous system anchored and grounded states as well as nervous system flexibility. As stated above, these capacities are directly related to reduced chronic stress and chronic inflammation. This, in turn, enhances cellular and, in particular, mitochondrial function. These factors directly relate to improved health and wellbeing. For this reason, this becomes the ultimate goal. HRV becomes a measurement tool to assess our starting point as well as our progress over time. Anchored and grounded states and nervous system flexibility lead to reduction in chronic inflammation and chronic stress and associated improvements in mitochondrial function. The degree to which we have strengthened our anchored and grounded states from baseline and improved nervous system flexibility can be reflected in our HRV.
When we consider the domain of sustainable high performance, one of the key tenets is our ability to restore resources and recover following training, competition, and high demand situations. As discussed above, HRV also reflects the degree of physiological recovery over time. As such, it becomes an important metric within the pursuit of sustainable high performance as it reflects a foundational requirement for restoration and recovery.
As can be understood from the above discussion, there are various measurement tools which can be utilized to improve our understanding of our degree of chronic inflammation, chronic stress, and overall nervous system balance and recovery. Amongst the various options, HRV is currently the best choice as it provides a continuous and dynamic assessment of these elements. While there are blood tests which are available to reflect the degree of inflammation, these are static measures and do not incorporate the ability to understand our nervous system balance and recovery. As such, HRV is preferred as an important metric to measure both on a continuous basis and during specific periods of time. As noted above, it is important that when we are measuring HRV that we do not view it as an endpoint in and of itself. It allows us to objectively track changes over time and our overall progress in our practices. In addition, it should not become a potential source of stress or cue towards protective and defensive states on account of the information it provides.
To learn more, including about biologically complementary coaching for healthcare professionals and others in high demand domains, please visit www.darindavidson.com.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.