#5 - Reducing Stress with Breath work & HRV Measures

The Vertue Podcast

In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between. But how does it work and makes it such a reliable indicator? I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s real-time stress levels and recovery state. I will also discuss the interactions between HRV and Breathwork. I'll specifically rant about diaphragmatic breath-work which unfortunately comes with a lot of misconceptions. Whether you're a mindfulness pro, an athletic coach, or someone simply looking to better understand your body's response to stress, this episode promises a wealth of knowledge. HOMEWORK: - Practice your breathwork from a rounded position. The goal is to breathe into the back body, relaxing the shoulders and letting your spine round forward. If you find that MORE restrictive, you may need to do more work around Lat and Thoracic flexibility. Check out my flexibility programme - Check out this anatomy diagram of the amazing Diaphragm. RESEARCH: The study reviewed the potential of heart rate variability (HRV) as a reliable indicator for psychological stress. After examining 37 relevant publications from major databases, researchers found that stress typically results in changes in HRV, primarily characterized by decreased parasympathetic activity. This decrease is seen as a drop in the high-frequency band and a rise in the low-frequency band of HRV. Furthermore, brain imaging revealed a connection between HRV and specific brain regions, such as the ventromedial prefrontal cortex, which play a role in how we perceive stress. Thus, the evidence supports HRV as a valuable tool for objectively assessing psychological stress and overall well-being. Yoga and TaiChi on HRV - Open Access systematic review with MA of RCTs This study looks at the effects of breathing practices on stress and mental health, using self-report as an outcome measure for stress. The reason I chose to share it here in the notes is because it is open access and provides some other links to research on HRV that you may like.