Heart Rate Variability (HRV): Measure Your Autonomic Nervous System (ANS)

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so today I want to introduce you to um maybe A New Concept I don’t know if you ever heard of this before it’s called heart rate variability HRV HRV is like a measurement of the variations between the heart beats okay so if you think about it when your heart beats you have different distances between the beats and you would think you would want those all exactly the same but the more vary the distances or timing between the heartbeats the healthier the person is the higher the HRV is and the more these distances or timing are the same the lower the HRV the less healthy the person is and I think a good concept to kind of wrap your wits around it is just your ability to adapt to your environment if you’re good at adapting to your environment you’re going to survive better if you run up a hill for example and you can adapt to that you’re going to be very healthy but if you just barely stand up and you pass out because your body can’t adapt to that you’re not going to going to be in good shape so HRV heart rate variability is a technology that’s very researched it can help a person understand um where they are stress— wise and their ability to adapt to stress as well as their ability to recover from stress and a lot of people use this technology uh in exercise to determine number one should they work out hard today or should they take a day off are they overtraining or do they have enough potential recovery to handle a really good workout like there’s a lot of Lifestyle things that you can do food exercise activity sauna treatments cold bath nutritional supplements this technology allows you to have feedback to see if what you’re doing is benefiting you or making you better or not you basically use this little device that you put your finger in and it’ll pick up information off your heartbeat and put it into uh some software which gives you these graphic illustrations of what’s going on with your stress and recovery even your biological age so in practice I would use this on patients all the time I depended on it it was a really great tool to kind of look what’s behind the scenes to see what’s happening and so I recently reached out to the company after probably 12 years of not using it and they have come a very long way in refining this technology to simplify it to make it easy as a do it yourself and so now this device and the software is available to anyone that wants to get it I’m going to put the link down we’re done with the video if you want to check it out but the price is very reasonable you can check up to six people in your household there’s no monthly fees and you pretty much can have your own science lab to figure things out because you really can’t take things to the next level improve things if you can’t measure it so anything you have to measure it whether it’s a blood pressure cuff or a pulse rate or whatever if you can measure it then you have this feedback tool to see if what you’re doing is working or not heart rate variability measures the autonomic nervous system right here the autonomic nervous system is the system that works on automatic that you don’t to think about it it’s involuntary so this includes blood pressure breathing um digestion now of course you can control your breathing but then if you forget about it you’ll still keep breathing so there’s an involuntary component to this there’s two branches one is the sympathetics which is the flight or fight and the second one is the parasympathetics which is the rest in digest we didn’t name it sympathetic and parasympathetic we named it stress index which is your ability to adapt to stress and then we named it recovery index your ability to recover from stress so the Simplicity of this is that HRV is the tool to measure the autonomic nervous system which controls a lot as you can see right here every tissue in the body is controlled by it and so this is a window to look inside your body to kind of see the state of where you are a lot of people are heavy on the stress or sympathetic mode or sympathetic dominance and they’re low in the recovery or the parasympathetic so this kind of explains why they can’t sleep this is why they’re stressed but I create a lot of videos to understand this a lot more and how to use this and then what to do to improve these graphs and even if you don’t get this device I’m going to include the training videos down below so you can check them out because there’s a lot of great data that I put together I’m going to give you one example let’s say you go to sleep at night and you have a hard time going to sleep well the parasympathetic nervous system the recovery system is always active and it’s pushing your pulse rate down and if that’s weak okay and then you’re also heavy on the sympathetics the flat fight then you’re GNA have a hard time going to sleep so you’ll just lie there and your body won’t turn off so that parasympathetic is the system that pushes you into the deep Delta wave nonre uh phas of sleep where you’re rejuvenating and you’re recovering all the body functions so you’ll see when you take the graph if you can sleep good then you’ll see that graph will correlate if you don’t sleep good that graph will not look very good and then the second half of the sleep is kind of controlled more by the sympathetic nervous system and this is why kind of like the wavelength REM sleep is a very active wave similar to when you’re awake but you’re actually asleep so if you have a problem with the sympathetic nervous system you may find that you might not get that last bit of sleep that REM sleep so then if you’re trying to correct that improve that you’re going to be scanning down all the potential things that could be stressing you out and then you’ll chip away at that and then you’ll retest back and forth to see if it improves to really see if that was the thing that was causing most of this problem it’s also another great tool to help you um not overtrain um I’ll give you an example when I train hard and I I Sprint up like a mountain right and I’m just like pushing myself and then I recheck my uh my biological age the next day I’m like 80 years old so that kind of tells me that I should probably take a day off right and just rest and then I’ll check the next day and see when it comes down and comes down to the point where I’m safe to actually do that again whereas before when I didn’t have this uh technology I would tend to push myself a little bit harder than I should and overtrain and wonder why I had more inflammation and had other issues and one really cool thing about this is biological age right you’re able to look inside your body and see the age of your your cardiovascular system in arteries you’re be able to determine how elastic and how resilient they are you can also measure the rate of Aging which is a really cool graph too and there’s a lot of things that can improve this graph and make it worse too like it’d be a really great experiment to have you go out drinking one night and then do a before and after the graph you’ll see big changes there’s also some training on just breathing exercises that you can dramatically improve your graph so I just wanted to introduce you on this technology heart rate variability and exactly what it does and it measures your autonomic nervous system and if you’d like more information about this or would even like to see the training videos I put that down below check it out