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Low HRV (Heart Rate Variability)
Hello B & Daniel
I finally treated myself to an Oura Ring and could not be happier. First of all, I am beyond happy to see that my sleep is optimal My readiness could be better but I blame my low average HRV, which for most nights is below 20.
Since I am dealing with Hypothyroidism as well as adrenal fatigue, or some like to call it mitochondrial dysfunction, I believe the issue lies there.
However, here are few things/areas I pay a lot of attention to already:
-Foundational Health
-synching my circadian rhythm
-3x/week strength training
-walking outside
-NOT under eating
-minimizing stress levels as much as I can
-sleep hygene
If you have some good tips for me on how I can increase HRV over time, please share.
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3 Replies
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I just listened to Dr G’s latest podcast abt the vagus nerve and its relation/impact on HRV.
You need to strengthen the vagal tone, and get into parasympathetic NS with :1. move exercise
2. Stress management mindfulness
3. Emotional release
4. Sleep hygiene
5. Diet
6. Breathwork
7. Cold exposure
8. Community/ natureAs well as
Gentle touch / hugs etc
Singing
Dancing
Resonant breathing -
Hey @Bahareh Safapour,
Since you’re already doing many supporting things that can increase the HRV, I would like to start with the Oura ring itself. The Oura ring is an accurate device to check for heart rate and HRV (this wasn’t always the case. If you’re using an older model it might be an idea to try a newer model!)
The Oura ring also becomes less accurate if it doesn’t fit well. If you notice it is a bit loose (for example after losing some weight this could happen as well), its accuracy can drop. Good to check how the ring fits first.
I’m writing the rest of my answer on the assumption your ring fits well.
Usually, the HRV goes down when the sympathetic nervous system takes over from the parasympathetic nervous system.
Many things strengthen the vagal tone. As a general rule finding some form of ‘joy’ in life can help. However, if some joy in life is lost, if there are some unresolved emotional issues like trauma, the HRV might go down despite your efforts. Doing the things that should help you relax can be overpowered by thoughts and feelings that tell your body the environment isn’t safe.
This study even shows that perfectionism can make it difficult to raise your HRV after meditation and mindfulness. Especially if perfectionism is driven by the fear of something.
Other things that cause a disbalance in your stress hormones can play a role as well. This includes allergies, autoimmune flares and infections. Hypothyroidism can lower HRV as well (see this study). A small reminder that a lot of hypothyroidism is caused by Hashimoto’s, an autoimmune condition that can cause hypothyroidism. It does however need a different approach than non-autoimmune hypothyroidism.
If you feel the emotional component doesn’t play a role, working on your known health issues can improve your HRV. When your HRV starts rising, it could be an indication you’re resolving those issues and your Oura ring might provide a great daily metric to see if you are on the right path.
I’ve mentioned a few health conditions that can lower HRV like hypothyroidism, allergies, and flares. Take a look at your personal health. Perhaps there are some other health conditions you are aware of that you like to add to your personal list. Once you start to resolve them, you’re HRV is more likely to go up.
One last thing I like to add. Rebuilding mitochondria can be done in a lot of ways. You are probably quite familiar with some nutritional ways.
Here is a powerful way to rebuild mitochondria with your training:
I’m a big fan of strength training. However, if my clients have a low HRV, I usually choose to work on their cardiovascular development. I like to incorporate zone 2 training (at least 45 minutes of steady-state cardio at a rate it’s still possible to have a conversation, but not without effort).
Another thing I like to incorporate is big compound movements like squats or deadlifts. The weight shouldn’t be too heavy. 8 sets of 8 repetitions with 30 seconds rest between the sets. The last 2 sets should feel heavy.
This type of training can help build mitochondria, muscle, and strength and it helps develop cardiovascular strength. This method can also help build a better physiological base to handle stress.
If one of your symptoms is being deprived of energy during the day, the 8×8 method might be out of your reach. You could try with low weights (which results in the last 2 sets feeling challenging but not heavy) and work your way up.
To summarize my tips:
Examine if there are unresolved emotional issues like trauma or a lack of joy.
Make a list of possible health issues that can lower HRV and work on them. When HRV goes up, this could be an early indication you resolving health problems
Adopt some cardio into your training program. It helps build stress resiliency.
If you like to share known health issues which you like to resolve, feel free! We might be able to help you better.
If you like to have our view on nutritional ways to support mitochondria, let us know as well!
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Daniel, thank you so much for your detailed reply!!!
So, I bought their latest model and it fits perfectly. Having said that, I know that my NS has been under enormous stress in the last few years, not only because of my thyroid issue (Hashimotos) but also mentally.
I will for sure share my next blood test results to see how to improve the situation with your help.
I was fully aware of these root causes for dragging my HRV down. Now, let’s go back to how to improve and strengthen the HRV and the vagus nerve. Definitely need to improve perfectionism! Definitely need to address emotional issues.
I already practice the zone 2 cardio, will try the 8 set approach during training.
As for the beneficial foods to support the mitochondria, I am thinking of Protein, Omega 3, eat the rainbow and avoid refined sugars and grains!? But please share more!
Thank you!
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