Fun Fact: Did you know that when you breathe in, your heart rate increases slightly. And when you breathe out your heart rate slows down slightly?

That’s your variability, heartbeat to heartbeat! ❤️

Also known as Heart Rate Variability.

📍What is Heart Rate Variability (HRV)?

🌟Heart Rate Variability (HRV) measures the variation in time between each heartbeat.

(I hope you like this graphic I made just for you! 😀)

📍Why does your HRV matter?

🌟HRV is an indirect measure of your body and brain’s resilience and balance of your autonomic nervous system… so befitting of the BRA(i)NS ® approach I have mentioned before.

📍HRV and your Autonomic Nervous System

Your Autonomic Nervous System (ANS) is the part of your nervous system that controls the “automatic functions” of your body e.g. heart rate, blood pressure, pupil changes.

It’s part of your body’s stress and relaxation responses.

Think of it as ranging from “Fight and Flight” (the Sympathetic ANS) vs “Rest and Relax” (the Parasympathetic ANS).

For optimum body and brain function, you need a balance between the Sympathetic and the Parasympathetic parts of the ANS.

Like the balance of a see-saw.

🌟A high HRV indicates a healthy balance between these two systems.

📍HRV for your Brain and Body!

A high HRV is a good sign of body recovery, cardiovascular fitness, is associated with improved mental health and overall wellbeing.

It also reflects your brain’s ability to better manage stress and emotional regulation, contributing to cognitive function and mental clarity.

📍3 Tips to improve your HRV

1️⃣🌟Practice Mindfulness

MIndfulness practices such as breathwork and body scan techniques can improve your HRV.

This includes breathwork e.g. exhale-focused breaths, covered in my book, Mindfulness for Brain Health

And body scan meditations, which is included in the free accompanying audio guide with the book.

Link to Mindfulness for Brain Health (paperback/hardcover/eBook/audiobook)

https://books2read.com/u/4XNXAg

2️⃣🌟Cultivate Social Connections

Strong social ties and engaging in meaningful interactions can positively impact your HRV.

Spend time with friends and loved ones to boost your mood and heart health.

3️⃣🌟Prioritise Quality Sleep

Adequate and restful sleep is crucial for maintaining a high HRV.

Aim for 7-9 hours of quality sleep per night to support your body’s recovery and resilience.

Improve your sleep with your FREE Bonus today (for next 24h only) 🎉 see end of newsletter 🙂

📍Question for you today:

What will you do today to improve your HRV?