Measuring & Tracking

Measuring and tracking Heart Rate Variability (HRV) is like having a health dashboard for your body. It’s a way of looking at how smoothly your heart is running. We measure it by paying attention to the tiny changes in the time between your heartbeats. If these changes are regular, it’s a good sign that your body is handling stress well. But if they’re not, it might suggest your body is under stress. We use special devices like heart rate monitors or wearable gadgets to do this. Tracking HRV means keeping an eye on these changes over time. It helps us understand how our body responds to stress, exercise, and relaxation. It’s like checking the engine of your car to make sure it’s running smoothly and knowing how to take care of it for better health and well-being (see the references, 1.-13.).

Heart Rate Variability (HRV) is measured and tracked using various methods and technologies, and it serves as a valuable tool for understanding the health and well-being of an individual. Here’s an explanation of how HRV is measured and tracked:

Measuring HRV

Electrocaridogram (ECG or EKG), (2.-4.):

This is the most accurate and direct method of measuring HRV. It involves placing electrodes on the skin to record the electrical activity of the heart. The time intervals between consecutive heartbeats, known as R-R intervals, are analyzed to determine HRV.

Photoplethysmography (PPG) (4.,5.):

 

PPG sensors, often found in wearable devices like fitness trackers, use light to measure blood flow changes in the skin. These devices can estimate HRV by analyzing the variations in the pulsatile blood flow.

Heart Rate Monitors (6.-9.):

Many heart rate monitors, especially those used in sports and fitness (watches, chest straps, and smartphones’ cameras), have HRV analysis features. They typically use ECG or PPG technology to measure HRV during rest or physical activity.

When should I measure HRV? (11.)

Consistency

It’s important to establish a consistent routine for HRV measurements. Ideally, measure HRV at the same time each day, typically in the morning after waking up or during the night. This consistency helps in tracking changes over time.

Resting state

HRV is most commonly measured in a resting state, preferably after a good night’s sleep. Ensure you’re relaxed, seated, or lying down, and avoid any strenuous activities or caffeine before the measurement.

Baseline

For accurate trend analysis, establish a baseline HRV by taking measurements for a few weeks. This helps in identifying deviations from your individual norm.

 

 

Morning & Night measurement (12.,13.)

Morning (10.,13.)

Morning measurements are considered the gold standard for tracking HRV because they provide a consistent and reliable baseline assessment. This is due to the stable conditions upon waking, as your body has experienced a period of rest and is not influenced by external factors like physical activity, stress, or caffeine. By measuring HRV at the same time each morning, you can effectively track changes in your physiological response to daily life, stress, and training.

Night (12.)

Night measurements of Heart Rate Variability (HRV) offer a unique perspective on your autonomic nervous system and health. These measurements are taken during sleep, a time when your body undergoes various physiological processes, including recovery and adaptation. Night measurements provide insights into how your autonomic nervous system responds to the challenges of daily life, exercise, and stress during the preceding day. By consistently monitoring HRV during the night, you can assess the quality of your sleep, the impact of lifestyle choices, and your readiness for the day ahead.

 

Tracking HRV (1.)

Long-term monitoring:

HRV can be tracked over an extended period to assess trends and patterns. Some individuals use wearable devices or ECG holter monitors for continuous HRV monitoring. This is particularly useful for assessing how HRV changes during sleep, daily activities, or over weeks or months.

Stress and relaxation:

HRV is highly responsive to stress and relaxation. By tracking HRV during stressful situations or relaxation exercises like deep breathing, individuals can gain insights into their body’s stress response and learn to manage it effectively.

Training and Fitness:

Athletes and fitness enthusiasts often use HRV tracking to optimize their training. HRV can indicate whether the body is adequately recovered for intense exercise or if it needs more rest. Some training programs adjust workouts based on daily HRV readings.

Biofeedback and Meditation:

 

Biofeedback devices can provide real-time HRV data to individuals practicing relaxation techniques or meditation. This feedback helps users learn to control their physiological responses and achieve a state of relaxation.

 

Health and Wellness Assesment:

 

Healthcare professionals may use HRV as a part of health assessments. Changes in HRV can provide early indications of certain medical conditions or the effectiveness of treatment.

Summary

References

  1. Lehrer, P. M., Kaur, K., Sharma, A., Shah, K., Huseby, R., Bhavsar, J., & Zhang, Y. (2020b). Heart rate variability Biofeedback Improves emotional and physical health and Performance: A Systematic review and meta analysis.
  2. Γεωργίου, Κ., Larentzakis, A., Khamis, N., Alsuhaibani, G. I., Alaska, Y. A., & Giallafos, E. (2018). Can wearable devices accurately measure heart rate variability? A systematic review.
  3. Dobbs, W. C., Fedewa, M. V., MacDonald, H. V., Holmes, C. J., Cicone, Z. S., Plews, D. J., & Esco, M. R. (2019). The Accuracy of Acquiring Heart Rate Variability from Portable Devices: A Systematic Review and Meta-Analysis.
  4. Giardino, N. D., Lehrer, P. M., & Edelberg, R. (2002). Comparison of finger plethysmograph to ECG in the measurement of heart rate variability.
  5. Schäfer, A., & Vagedes, J. (2013). How accurate is pulse rate variability as an estimate of heart rate variability?
  6. Moya‐Ramón, M., Mateo‐March, M., Peña‐González, I., Zabala, M., & Javaloyes, A. (2022). Validity and reliability of different smartphones applications to measure HRV during short and ultra-short measurements in elite athletes.
  7. Zhang, G., Zhang, S., Dai, Y., & Shi, B. (2021). Using rear smartphone cameras as sensors for measuring heart rate variability.
  8. Wallén, M. B., Hasson, D., Theorell, T., Canlon, B., & Osika, W. (2011). Possibilities and limitations of the polar RS800 in measuring heart rate variability at rest.
  9. De Vries, H., Oldenhuis, H., Van Der Schans, C. P., Sanderman, R., & Kamphuis, W. (2023). Does Wearable-Measured heart rate variability during sleep predict perceived morning mental and physical fitness?
  10. Iizuka, T., Ohiwa, N., Atomi, T., Shimizu, M., & Atomi, Y. (2020). Morning Heart Rate Variability as an Indication of Fatigue Status in Badminton Players during a Training Camp.
  11. Altini, M. (2023, January 4). The Ultimate Guide to Heart Rate Variability (HRV): Part 1. Medium. https://medium.com/@altini_marco/the-ultimate-guide-to-heart-rate-variability-hrv-part-1-70a0a392fff4
  12. Altini, M. (2021, December 16). What you need to know about Heart Rate Variability (HRV) data collected during the night. Medium. https://medium.com/@altini_marco/what-you-need-to-know-about-heart-rate-variability-hrv-data-collected-during-the-night-eb3913ffdcf
  13. Altini, M. (2022, December 19). How should you measure your morning heart rate variability? (HRV). Medium. https://medium.com/@altini_marco/how-should-you-measure-your-morning-heart-rate-variability-hrv-de5c6a1f33a2