CrossFit Health Tip - What is HRV with Mike Mallin, MD PH224

Pursuing Health

Julie Foucher MD, MS

Health & Fitness

4.8 • 1.3K Ratings

🗓️ 28 October 2021

⏱️ 3 minutes

🔗️ Recording | iTunes | RSS

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Summary

Wearable devices can measure the variability between the beats of your heart and can indicate how relaxed you are-- ”an objective measure of how chill you are,” says Mike Mallin, MD. The more variability the better. Dr. Mallin and I discuss our top 5 tips to increase heart rate variability. Sleep- a regular bedtime & at least an 8-hour sleep opportunity every night Exercise- a consistent amount over time, and be sure to allow time for adequate recovery Avoid alcohol- more than one drink can cause HRV to plummet Meditation & mindfulness Breathwork- give this nasal breathing technique a try: a quick, 3-4 second inhale, followed by a slow 8-second exhale

Transcript

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0:00.0	Hey there and welcome to Pursuing Health. I'm Dr. Julie Fouche, family physician and
0:09.0	former CrossFit Games athlete. Here is your bonus weekly CrossFit health tip which was
0:13.4	originally published on CrossFit.com. Enjoy!
0:15.9	Hi, I'm here today with Dr. Mike Mown of CrossFit Precision Care and we're going to be talking
0:22.5	about heart rate variability or HRV. So first of all, what exactly is HRV?
0:27.7	HRV is your heart rate variability or the variability between each beat of your heart rate. So if
0:33.6	your heart rate is 60 beats per minute then in reality it's not actually a beat every second.
0:38.4	In reality there's a little bit of difference between each one of those beats so maybe
0:42.0	between the first and the second beat there's 1.1 seconds and between the second the third there's
0:46.1	0.9 seconds. It's natural for your heart rate to vary some and your heart rate variability is
0:51.2	the measurement of that variance. Okay so say I know what my heart rate variability is, what exactly
0:57.0	does that number tell me about my health? So it's an objective measure of what's called your
1:01.1	autonomic nervous system which is the automatic nervous system that controls your heart rate.
1:05.6	That's controlled by the parasympathetic and the sympathetic portions of the autonomic nervous
1:10.1	system. The sympathetic really is the stress response and the parasympathetic is sort of that
1:15.0	relaxation. So when we're measuring heart rate variability we're actually measuring how relaxed you
1:20.0	are and how recovered you are for tomorrow. Wow so if I want to know how relaxed and recovered
1:25.1	I am I can look at my HRV or my heart rate variability. How exactly do I measure this and what am I
1:30.2	looking for? So you're looking for an increase. So the higher your heart rate variability the more
1:34.8	activated your parasympathetic nervous system is the more relaxed and recovered you are. You're
1:38.8	going to need to measure it with some type of wearable or device. So that's like a wrist strap
1:43.2	or a chest strap that connects usually with your phone and gives you an actual number for that
	...

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