HRV Guide 2024: Uncover Your Ideal Heart Rate Variability by Age & Gender

[@HRVHackers]

🛒 Featured Products: ❤️ Pulsetto: a highly effective vagus nerve stimulator that's already increased the HRV for a large number of my viewers. Review and promo code in video description here: kzbin.info/www/bejne/hIu7moWbgZimfac ❤️ Lief: will continuously track your HRV and help raise it via its AI powered breath optimizer. Use it to improve your anxiety, depression, and Vagal Tone throughout the day. See video review and get your exclusive discount code in video description: kzbin.info/www/bejne/rma9eo2Qq7-Ybsk Reminder you should only be comparing your unique HRV to your own highs and lows. Note: I may earn commissions for purchases made through these links. Thank you for supporting my work

[@meowmix1569]

Pulsetto did zero for me. The reviews on amazon are rubbish too

[@smttn1]

My personal view as someone who has researched HRV for quite a few years now (and personally using a Lief, Whoop, etc), is that HRV is in fact an objective measure of the health and balance of autonomic nervous system, and it's not a thing that some people have a 'genetically lower' HRV. Rather, much like many other medical markers these days, it isn't being taken into account how incredibly stressed and unhealthy we are as a population overall. Just because something is 'common', or 'normal', doesn't make it healthy. Another factor I've noticed is that HRV is much more linked to mental health than most realize, and often people can be normalized to the general anxiety, work stress, financial stress, dysfunctional relationships etc in daily their lives (especially if they are ongoing/long-term), and they don't even realize how much those factors are lowering their HRV... meanwhile they spend a lot of time trying to hack their exercise and sleep while not really getting anywhere. Just my 2 cents about it.

[@HRVHackers]

Thanks for your feedback you make a lot of good points. I am curious as to why you don't believe genetics play a factor. There was a study done about it, I just don't have an in front of me

[@smttn1]

​@@HRVHackers Hi thanks for the reply... I haven't seen that study and I would be curious to see it, however I say that for a few reasons. For one thing while I'm sure some people are more susceptible to stress etc due to possible genetic or heritable epigenetic factors, I just don't think it makes sense that some people would naturally have an unbalanced/unhealthy nervous system. I think it's much more likely that the hidden causes for low HRV are not being accounted for (of which again there can be many). I feel personally that it does people a disservice to tell them that their low HRV is genetic and "normal" for them when it has been clearly associated with anxiety/mental distress, chronic illness, lower athletic performance and recovery, higher all-cause mortality etc. Personally my HRV was stuck in the 20s-30s for a long period of time, and has at other times been in the 60s-70s (or higher) consistently over long periods as well... so if it is genetic which is 'natural' for me? For myself looking at those periods I can clearly see how overall life stress load (of varying kinds.. mental/physical/emotional etc) was the by far most significant factor. Again, this is all just to my personal experience and knowledge, as well as reading many people's experiences on reddit etc :)

[@HRVHackers]

Well said. Well this is one of the reasons I started this channel -- to give people opportunities to raise their baseline! Congrats on such a nice HRV increase

[@smttn1]

@@HRVHackers That's great, you have a good channel.. and thanks!

[@HRVHackers]

Sure, and thanks for joining me here on this journey!

[@ScienceOfVisualisation]

Thanks SO much for this video. It has resolved some serious anxiety for me! I actually took my oura ring off today and am taking a break from it because the HRV measure is stressing me out so much. My HRV is usually 42. Some nights if i have done lots of breathwork etc it is 48. Alcohol? 25. I always felt like I was failing and should be going for 50+. But this has really helped me see that I am okay.

[@HRVHackers]

Yup it sounds like you're doing just fine! Keep up with the breath work and feel free to check out some of my other videos on increasing HRV 😃

[@robhi3518]

I realised that my hrv over night raises from around 55 to 80-90 if I eat around 5-6 pm rather then 7-8. ( My bedtime is around 9 ) Basically, make sure there is a few hours gape between eat and sleep. It literally always effects my hrv ...and on top of that, I also feel way better going to bed slightly hungry rather then being quite full . Hope that helps.

[@HRVHackers]

Definitely. Meal timing is huge for this. I like 5-6 hours

[@MaxInNewZealand]

Eating early doesn't do anything for mine, infact at a friend's I ate around 11pm and went to bed and hour later and got above 30 for the night which is rare, even though my sleep was not great...

[@arseniyonline1234555]

Those stats are impossible to read. I couldn't find any age ranges there.

[@chasingshangrila]

My whoop hrv says 54 average. I exercise I meditate daily and I eat healthy. Best of all I feel good. I’m not letting numbers drive me crazy. I also have my processed foods every so often. Sometimes I go vegan sometimes I go carnivore but most of the time I’m omnivore. Life is 👍

[@adammillsindustries.]

I will often score 70 range but still feel shitty. I do think genetics play a slight part in HRV. It’s interesting to keep track of it though. As someone said if it trends down, try and investigate to see why.

[@chasingshangrila]

@@adammillsindustries. I totally agree.👍

[@iestynx]

Thanks for this. Especially with the link to the research. I feel at ease now. Love the quote "Comparison is the thief of joy". Off for a sauna now to celebrate I'm not dying😆

[@Phoenix-ov5gg]

Really great video, I had actually emailed elite HRV to ask them why in the app my HRV had showed up at 60 then the imported data showed up in Apple health as almost double that, and they explained about the two different systems

[@vinads1309]

My baseline HRV is 70-95 ms, and average rest HR is around 44-46, age group 2 female, measured using my Garmin Forerunner 265s. While my husband’s 50-60ish & average RHR is 50ish.. Some time ago I was quite confused with this HRV measurement and thought the lower the better. Now I understand much better. Thank you for this! 😊

[@HRVHackers]

My pleasure!

[@ronbeardsley5961]

Thank you, thank you, thank you! I was almost ready to rush to the doctor. 65 year old male, RHR 43, cyclist. HRV was mid to upper 30’s and then dropped towards lower 30’s. Been wearing a Garmin 965 for five weeks. Other articles talk about much higher numbers as well as seeing a doctor long before you get to high 20’s. So glad you put this in perspective for me! 🙏🏼

[@HRVHackers]

Glad you liked. Just to be clear if my HRV was on a consistent downtrend I'd want to investigate as to why.

[@castalianightwish8751]

@@HRVHackers I have a fitbit charge 5 and my partner a charge 6, same age as my partner but I suffer from long covid and a mild case of CFS, meaning I am not housebound but I cannot excercise, I can walk 10k steps a day, but if I excersise I crash. My hrv is in the low 40s, his in 80s. According to the study you published, my HRV is in range but his is way above the reference range: 32±16.5 represents a range from 15.5 to 48.5. This means the value is expected to be between 15.5 and 48.5,

[@Whale15]

I use the whoop. Normally between 160-190. Its wild to watch it tank with any use of alcohol and poor use of caffeine. Ill drop from 180s to 120s the next night if I only drink 2 beers. Alcohol destroys recovery. Caffeine usage is also critical. There is no reason to be drinking coffee after 12 noon. You really shouldn’t be drinking it after 9am. Its half life is 6 hrs so quarter life 12 hrs. So if you have a cup of coffee at noon its the equivalent of having a quarter of that cup at midnight and hoping to have a good night sleep. Both alcohol and caffeine traumatize not just HRV but REM and Deep sleep then leave you reaching for more caffeine the next day. Vicious cycle.

[@HRVHackers]

Alcohol is terrible for health abd hrv. Coffee/caffeine is more nuanced, and for some people it will increase HRV by lowering HR

[@Whale15]

@@HRVHackers Agreed on alcohol. You can drink alcohol but at least dont take yourself seriously as an athlete while doing so. Coffee is debatable. I use it in the am for a little performance boost physically and cognitively but caffeine after 12 noon is almost a guaranteed way to mess up sleep. I think Matthew Walker’s research has done an excellent job proving this. He has a lot of podcasts and his book was written quite nicely.

[@HRVHackers]

Yes and also we have to keep genetics in mind. Some people are fast caffeine metabolizers while others are slow. This can be determined from 23andme data

[@Whale15]

@@HRVHackers thanks for letting me know I will try to check that out

[@pilotscott1204]

I'm a 44 y.o. male, with a pretty consistent HRV of 24-25 on a Garmin Instinct 2. I just retired from a long military career and in grad school to become a teacher. I consider my current stress level to be pretty low, but I do have lingering fatigue that medical folks have been unable to figure out for 2 years. I'm wondering if the low HRV is tied to this chronic fatigue. Anybody hear anything about that?

[@HRVHackers]

Yep sounds accurate to me

[@An0n_Ym0us_79]

Thank you for this. Got an Oura ring and was really concerned with my average in the low 20s. All of my other health markers are great!

[@HRVHackers]

You're welcome. Check out Improve your Heart Rate Variability HRV and Health with these experiments and ideas: kzbin.info/aero/PLwvCrQ5q7HJKjvuno0sBLXGo9jaOkiqTR

[@JonasCraftUltimate]

My average hrv (with oura) was 22, when I stopped adderall and started sauna, one month later my average is 95 m/s…

[@HRVHackers]

Excellent, sauna is good for your Heart and for detox

[@AK-qg7mp]

Hello, just to confirm the sauna made your hrv higher? Is it still high? How often do you go per week? Thanks!

[@Ec2Folo]

@@HRVHackers Why does the sauna improve HRV?

[@HRVHackers]

Because it's a hormetic stressor. " What doesn't kill you makes you stronger" kind of a thing

[@Ec2Folo]

@@HRVHackers Cool! Thanks for sharing.

[@philipjames8782]

Thank you for this video, was so stressed after seeing my hrv was 39, with a pretty low resting heart rate (52 bpm). And I use the Apple Watch as well.

[@HRVHackers]

Glad it was helpful! That looks like a great resting heart rate as well. Below is a breakdown of the normal heart rate range for regular people and athletes: 60 to 100 bpm: The normal resting heart rate (or pulse rate). 50 to 59 bpm: A good indicator that your heart is functioning normally if you are not feeling dizzy or ill. 40 to 50 bpm: The normal resting heart rate for athletes, otherwise it is considered low.

[@franzkuntschnig1320]

Garmin user. 41 years old. average of 81-83, highest at 89 over night.

[@universalmediaus]

This is great! I read that study that said below 50 meant chronic illness and over 100 was healthy. I was beginning to panic as I feel I am in good health, regularly exercising, but definitely stressed due to building a new business and losing my pops a few months back. Apple Watch average was around 33, but it’s gone up as I’ve started recording more readings and also using apps like Welltory and HRV4Training, my readings seem to come in the 40-50 range with some readings on 30’s and some 60-70+. I’m 47 years old and my Apple Watch ⌚️ is a series 4

[@HRVHackers]

Right, www.ncbi.nlm.nih.gov/pmc/articles/PMC5624990/#__ffn_sectitle gave me more reassurance personally from the low sdnn values I saw on Apple watch: "24 h SDNN values predict future heart attack risk, 5 min SDNN values do not (12)." Sounds like life has been stressful for you lately . What's helping you deal with stress best?

[@universalmediaus]

@@HRVHackers Living in the Mountains 🏔 of Utah, trying to get out more and will be spending a lot more time living and working out of my Airstream which helps! Need to try and get better sleep as I wake up not feeling well rested, also need to try and incorporate meditation into my daily routine.

[@HRVHackers]

Just checked out the Airstream website. Great way to do van life! I've found Muse 2 to be really helpful for both improving my meditation and keeping the habit going. For sleep Dr. Michael Breus has lots of good ideas and supplement suggestions

[@universalmediaus]

@@HRVHackers Love our Airstream! Best decision ever. Have you ever had a random spike in your HRV? Was around 5 AM 157ms and then I think I woke up soon after feeling hot and grabbed some water.. strange.

[@HRVHackers]

Yeah sometimes I get them but from excess movement. Can't think of any other normal reason. The older apple watches aren't as good at filtering artifacts as the newer ones, so that may play a role too

[@mrmoe110]

HRV when you’re walking around and doing things is really not worth tracking. Your “real” hrv is tracked when you’re asleep and not moving. I have a physical job where I have to climb up and down ladders and walk a lot. When I check my HRV it’ll sometimes be 10-15 when I’ve just done something physical. But when I sleep at night my HRV will be over 100. I use an Apple Watch 8

[@SmartByTravel]

Thank you! Mine is 42 on my new Garmin watch and I have been freaking out. This helps a ton, thank you!

[@HRVHackers]

Glad it helped!

[@cannon29]

My baseline for is 29. I am 56. My RHR is 54BPM. with the 29 score I thought I was dying!. But I think your video shows that I am not.. Correct? Thanks for sharing

[@foxdylan9536]

My average HRV is 12… I can’t seem to get it to change and I exercise daily and have a healthy diet

[@danielvanbrecht1699]

First, great video with great input - I subscribed. One question though. You mentioned 2 studies in the video. The first says DSNN-measured HRV between 0-50ms means you're in poor health, but the second article says SDNN values are around 36ms for healthy people. Why are these articles contradicting ?

[@HRVHackers]

Thanks a lot. So the 0-50 study involves a 24 hour reading using a Holter monitor. Most of us have consumer wearables capable of short term readings only. That 0-50 study was focused on predicting cardiac outcomes, while the other study was done with healthy people. And finally I found this explanation helpful: " Twenty-Four-Hour HRV Circadian rhythms, core body temperature, metabolism, the sleep cycle, and the renin-angiotensin system contribute to 24 h HRV recordings, which represent the “gold standard” for clinical HRV assessment (12). These recordings achieve greater predictive power than short-term measurements (10, 27-29). Although we calculate 24 h and short-term HRV measurements using the same mathematical formulas, they cannot substitute for each other and their physiological meaning can profoundly differ (9)." www.frontiersin.org/articles/10.3389/fpubh.2017.00258/full

[@anandpbgupta]

Thanks for explaining the difference between sdnn and rmssd. It helped me reconcile my results from Fitbit sense which uses rmssd with what my similar age friend's result with apple watch which uses sdnn as you pointed out. It had me puzzled over a year.

[@HRVHackers]

Glad it helped you

[@JohnHarryShaun]

My Aw takes between 10-20 readings every 24hts Seems to log more when it alters more

[@jonderson]

My HRV is consistently low around 9-13 on thr Oura. Im generally in good health but this is really freaking me out!

[@HRVHackers]

Worth getting yourself checked out by traditional as well as functional medicine doctors

[@Jcool721]

Try some other device to measure. For example EliteHRV application with HR strap (Polar H10). My HRV gone down in Oura. Some issue in the algorithm or something. My Garmin watch and EliteHRV measures higher levels. I think there is some issue in Oura.

[@megiMove]

My highest hrv from my whoop is 146 and im 36 in 1 month 🤓 but I've been training all my life

[@HRVHackers]

Keep it up!

[@samanthastrouse1187]

I’m a 22 yr old female with a Rhr always between 51-54 my Hrv is always 43-45 my heart is consistent I’ll give it that😂. Given that my rhr is relatively on the low side is it a bad sign that my hrv isnt on the higher side. I consider myself fit I have no problem with exercise It goes up and down like it should and I don’t tire easy. Mentally I’m sound. Should I be looking for ways to improve it?

[@MrMLellky]

Thanks! Great input. Let's keep improving from personal baseline. 💪

[@HRVHackers]

Yep yep, I still sometimes catch myself comparing my numbers to others, but I'm getting better at it.

[@dealman3312]

If you turn on Apple Watch afib setting you can get many more hrv measurements

[@HRVHackers]

Good to know

[@monikay591]

How can you measure it on the Apple Watch for 5 minutes straight?

[@HRVHackers]

I think you have to use the breath app

[@DoggieFosters]

Very helpful vid. Thank you for taking the time to make it. Probably a supremely dumb question: is there any indication that a much higher HRV than the norms in those charts is indicative of anything problematic? Me (51, F) New since July Fitbit has me consistently 110-130 HRV. Before I started researching and when I knew NOTHING about this thing called HRV, I noticed if HRV dropped precipitously, my RHR would also go up. Figured out I was overtraining. But I have a decades-long history of serious chronic illness and have been trying to dig myself out of a health hole from several years of sky high stress from caregiving. Feel great - got sleep straightened out, nutition nailed down, lost loads of weight & regained a significant amount of muscle but...I just can't help wondering why my HRV is seemingly so far out of the norm?

[@HRVHackers]

Usually it's a good thing but of course there are exceptions. Check with doc

[@mhaas281]

With Fitbit Versa 3 my HRV average is 28,29 but I notice a few times it went as low as 17. I'm 53 and fit, I walk, run, Road ride and weights.

[@HRVHackers]

Maybe you were overtraining or coming down with something at that time?

[@dealman3312]

Apparently Not supposed to measure hrv when you are active. You need to be sitting down chilling

[@HRVHackers]

Yes that's best

[@mhaas281]

@@dealman3312 it only tracks sleeping HRV.

[@bailey7491]

Is there such thing as a hrv being too high? My pulse app tells me my hrv is between 200-300 just about everytime I check it, now idk how accurate the pulse app is

[@HRVHackers]

Yeah I would definitely try another app as well

[@StockVisionHub]

My cardiologist HRV is bs. These studies are not accurate the numbers keep adjusting and it’s also genetics

[@jamesabbott8621]

Sounds like this HRV brings nothing but unnecessary stress to people. I've been like many in the comments below and have taken HRV reading off because it not worth the stress of seeing a score in the 40's that says is chronic unhealthy

[@HRVHackers]

HRV of 40 is unhealthy? Can you elaborate?

[@jamesabbott8621]

I read on Trainingpeaks - Healthy individuals will have scores of 60-70 (depending on age), and top endurance athletes can have numbers of 90-100 (or even higher). Conversely, less healthy people will have numbers in the 40-55 range, and anything below that indicates a low level of vagal activity, which may be a cause for concern. Then if I have a few beers the score plummets even lower for a few days. Give me unnecessary stress HRV

[@HRVHackers]

That article shows a lack of knowledge by the author. There are many perfectly healthy people with HRV in their twenties. Although alcohol should be avoided at all costs yes

[@HRVHackers]

I would also recommend rewatching the video that I posted. It seems that a few key points I made including about comparison to others got missed when you watched it

[@jamesabbott8621]

Appreciate the reply and agree the Trainingpeaks article is not written correctly. The wording they use will cause unnecessary concern to the reader

[@markd60]

Where's the chart? I did a screenshot and don't see age-groups.

[@HRVHackers]

It's all there in the vid. See column numbers. Like column 2 = age 35-44.

[@CursiveDragon]

WHOOP says my HRV is 171. Been wearing it for 15 days now. I still don't know if that too high or what.

[@HRVHackers]

If it's consistently staying that high most likely it just means your nervous system is in really good shape.

[@CursiveDragon]

@HRVHackers was worried there. Too much of a good thing...

[@HRVHackers]

Always consult your doctor about final decisions regarding your health. Good luck!

[@theronwolf3296]

I am 74, had consistent HRV until about 6 months ago when I had a mild case of covid. I feel fine, but my HRV has never really recovered. Up and down but overall lower than at any time previous. Is this common?

[@HRVHackers]

Yes

[@IaintAI-m9d]

I am 65 with a RHR of 56. A vo2max of 50. I train to absolute exhaustion regularly. I think I am overtraining due to my hrv of 22. Yet, I feel great. I cut down the time of my workouts, but increased the intensity. I am now seeing a bit more muscle growth, and overall strength. Any ideas?

[@HRVHackers]

Best way to find out is to workout less frequently and see if it increases HRV long term

[@IaintAI-m9d]

@@HRVHackers thanks, I believe you are correct. I have started to keep up the intensity level. Yet reduce the total time, repetitions,, and amount of days I train. I noticed the HRV went back up to 33. And my RHR even dropped to 54. My recent workouts have been great. I maintained an average BPM of 135, and peaked at 161 for nearly an hour of resistance training. Previously, I obviously was overtraining. And not giving my muscles the proper time to both recover, and adapt. It feels like I am now gaining strength, and a bit more hypertrophy in just about a week. I really feel the difference. I hope these details might help other 65+ men who are spending a lot of hours of intense training 5+ days a week. Then, never seeing the HRV go up. Also, not feeling any strength, or hypertrophy gains. I'll add another comment if I continue to see this new routine produce positive results.

[@HRVHackers]

It's great to hear, let's hope it continues!

[@HRVHackers]

Exercise less meditate more is gonna be my new mantra

[@madhumithar3252]

How did u measure vo2

[@sergioortizz]

Mine has been all the way up to 220 to down to 58 all in one week idk what to do or what that means tho

[@swapniilkanwar8598]

Very nice video. Thanks

[@tonyrabone4668]

Good info and context

[@forestfruits1]

Thank you for this - it's encouraging. I've been having some long covid symptoms lately that have got me worried about CFS/PEM. I was advised to try the Visible app to measure HRV, and got even more concerned when my HRV was averaging around 50. (Interestingly, it always measured lower if I used a different camera lens to measure it, so that calls into question it's reliability.) I certainly find that measuring HRV through Visible was causing me even more stress, because it interpreted me as being in very poor health.

[@HRVHackers]

Visible is not ready for prime time yet. I don't recommend it atm

[@risrid]

Visible gives an HRV "score" on a 100 scale. It's not actual HRV...

[@Junker_1]

I get upper spikes in HRV when I am rested. Is it always better to have a higher HRV? Or should it not deviate much from the baseline either way? Or are you tired when you have sudden peaks in HRV too?

[@HRVHackers]

Generally speaking you want your HRV to be in a tight range. The exception is when you make a big lifestyle change, for example you start a new diet, or a new kind of workout

[@Junker_1]

@@HRVHackers Thank you very very much for answering.

[@hugokopter]

Great movie. I have a question about the HRV SDRR indicator (Garmin Instinct 2). Where can SDRR standards be found? Regards :)

[@HRVHackers]

I don't recommend using that 1. SDNN and RMSSD are best

[@cristinahz]

What if I have good HRV (oura gives me values in the high 80s and 90s) but I still have anxiety and feel stressed?

[@HRVHackers]

It likely means that your physiology is handling the anxiety well, for now. This may help you: kzbin.info/www/bejne/rma9eo2Qq7-Ybsksi=_kWM-NMOOhl78M2l

[@Patrikcth]

36 and average 50ms over 90 days with Whoop. So That seams normal, I got a wtf when you said above 100 is healthy first 😂

[@HRVHackers]

Haha yep looks good!

[@Phoenix-ov5gg]

When it says in the study ideal HRV, does that mean I should aim to keep it at that number e.g. I’m 36 so I should aim to keep it at 32+/- 16.5? Or is that a minimum it should be? On elite HRV which is RMSSD I did it for 5 minutes, normal breathing like you said it came up as 72, so that means it is too high based on the study?

[@HRVHackers]

Generally speaking higher is better. Not medical advice

[@sudhakarsubramaniam762]

Is there any wearable device that measures the HRV using the rmssd indices? I have an apple watch and obviously it measures the HRV using the sdNN indices. Also, it doesn't measure for 24hrs.

[@HRVHackers]

Sure! Some options are Lief, Polar H10, or Oura ring. You can see my video review link of Lief in the video description

[@maesc2001]

Fine, but how do you measure that AHRV?

[@HRVHackers]

Lief kzbin.info/www/bejne/rma9eo2Qq7-Ybsk

[@cindianderson9443]

I see you're mentioning the Apollo Neuro above but not the Pulsetto. Do you still like the Pulsetto?

[@HRVHackers]

I still like Pulsetto, its very effective for HRV increase. I just like the soothing feeling of how Apollo vibrates all day. It's a bonus for me 😊

[@importantopinion]

okay but what if my HRV is too high(sdnn = 200, sdann = 230, pNN50 = 50%, rmssd = 160)?

[@HRVHackers]

Hmm is this consistently happening or just for a few days?

[@importantopinion]

@@HRVHackers that highest numbers that I had with holter ecg, usually with my Polar h10 numbers smaller like: SDNN = 100 - 150 RMSSD = 80 - 140 Pnn50 = 10% - 60%

[@rikardin2]

I have 130 HRV and my firends 50 or even less. How can this be? Always thought it was something wrong but it's always like this or even higher sometimes.

[@HRVHackers]

Goal is to not compare yourself to others remember?

[@UconnHuskieees]

My HRV says 469 haha it’s some stupid free app

[@alberthernandez5318]

I used to have a really high hrv working out everyday but then i had really bad sleep issues got really down on myself and i quit and started smoking weed everyday. Now that i quit doing that and im trying to get bacm into it. My hrv is pretty low compared to thise times. Went from as high to 180 now i get as high as 115 usually. 🤷🏽‍♂️

[@HRVHackers]

It's higher than 99% of people lol

[@alberthernandez5318]

@@HRVHackers average i get like 80 -90 nowadays and my oura ring keeps saying im a pos and i should just rest (cause its based off my old score) which is why i stopped wearing it.

[@HRVHackers]

Oura should adjust with time tho

[@jskweres2]

I increased my HRV by 10 points by killing My afternoon coffee in the afternoon.

[@HRVHackers]

Good tip, thanks! You still do morning coffee I'm guessing then

[@jskweres2]

@@HRVHackers yup, i didn't see an HRV change with quitting morning coffee

[@HRVHackers]

Hmm maybe you're a slow metabolizer a day the later coffee was staying in your system later than it was helpful

[@jskweres2]

@@HRVHackers That is interesting. Never thought of that. I was always under the impression my metabolism was fast because I'm thinner, but that is likely because I like to workout and eat pretty healthy.

[@UrbanAnywhere]

My HRV on my Garmin baseline is 71 - 93 on a 7d with a average of 92ms. Over a 4w, it is that as well. My Garmin Instinct 2 solar shows this as balanced. Im new to all of this honestly. I can say that now that it is Balanced, I do feel better but still confused a bit. I just turned 50 and was a former athlete. Just now trying to get back in shape. Im assuming this is okay since over 4 weeks it's been like that.

[@equsnarnd]

I'm 77 and have an RMSSD of 26 and an SDRR of 28 as a snap shot of my HVR. I also get an overnight HVR and a 7 day avg HVR. I use a Garmin Forerunner 265 watch and the Overnight Avg HRV doesn't specify RMSSD or SDRR so I assume it's the SDRR since it indicates condition of both parasympathetic and sympathetic systems. My Overnight Avg was 35 but my 7 day avg was 33 which results in an HRV status of Unbalanced which the watch says may be from fatigue from overworking and recommends some recovery measures to my training regime, without specifying any type of recovery measure. I assume meditating and sleeping would be two. What others are there? Does the above make sense to you in light of the research you presented? BTW, I do HIIT jumping rope 3 x a week and weight training 3 x a week all on different days. Thanks

[@BimmerWon]

My HRV goes as low as 12. On average it’s around 20 but never goes up to 30. I’m 24 years old and measured with an Apple Watch. I did an EKG and electrocardiogram due to chronic chest pain but the results said there was nothing wrong. Maybe the low HRV is causing the chest pain and going to cause me to die soon.

[@HRVHackers]

A couple of of thoughts: I don't know which version of apple watch you have but make sure it's the latest. Also get a second wearable like Lief or Polar H10 that are chest based as they are the most accurate, to double check. Also look for a functional Doctor to help you get to the root cause of potential issues.

[@BimmerWon]

@@HRVHackers it is the series 3 so not the latest but from research I’ve done on it it seems to be pretty accurate most especially while measuring using the breathe feature. I go to the doctor way more than I should including several specialists and they all say there is nothing wrong. I’m a bit of a hypochondriac. My doctor says my symptoms are psychosomatic because a lot of the time they don’t even make sense but they feel so real and cause me real pain. All the doctors either send me for further testing or come to the conclusion that it’s because of anxiety. I notice my resting heart rate doubles when at the doctor’s and my chest pain gets worse but I’m too stubborn I guess to accept anxiety as the problem. I’ve had way more stressful periods in my life but the anxiety I had before never manifested as physical pain. Idk if it’s possible to be severely anxious without realizing it. Also does low HRV cause anxiety or does anxiety cause low HRV?

[@HRVHackers]

Yeah that's a really old apple watch and they made a lot of fixes to the flakiness of their measurements since then. Anxiety will definitely cause hrv to lower since it puts our physiology in fight or flight mode. Working on decreasing anxiety will eventually start to increase hrv. Look into the Lief HRV wearable, it's specifically made for anxiety reduction. Check out some of the content in this playlist, I think it will benefit you: Improve your Heart Rate Variability HRV and Health with these experiments and advice. Wishing you much healing: kzbin.info/aero/PLwvCrQ5q7HJKjvuno0sBLXGo9jaOkiqTR

[@BimmerWon]

@@HRVHackers thx. Actually I just bought the watch last Friday because it was on sale for $109 as a Black Friday deal. It may be old but it’s still very close to the true HRV measured by high accuracy devices used professionally. I should also mention that I only measured the HRV 2 mornings so far immediately after waking up so I don’t have a whole lot of data for my baseline. I read that was the best time to measure to get a good baseline HRV. If I measure randomly throughout the day though I’ll get values as high as the 80s or 90s. Usually it’s in the 40s though midday after a few cups of coffee and 2 meals and moving around some. However my nighttime average HRV is 27.

[@VeronicaMist]

Its 10 months later, how are you doing? I have the same HRV numbers as you said above, except I've only gotten as high as 24. I have found that deep underlying chronic stress is lowering my overall health drastically. I get heart palpitations at the slightest disappointment or bad news. It's fight-or-flight always running in the background. I have had A-fib and underwent a cardio-version because of it. I'm now researching toning my vagal nerve so that I can get into rest and digest more easily and naturally. Practicing exhaling longer than inhaling seems to help on an hour by hour basis. (stimulates relief in the body like a sigh, dont make it difficult or we get a hit of epinephrin (adrenalin) and we have too much of the already) A lot of people talk about the ice bath or cold shower for Vagal Tone, but NOT for us! That gives a shot of epinephrin too. Our exercise would be placing a cold pack on one side of the neck for 15 sec, then the other side for 15 sec. The very most profound exercise (besides quitting ALL alcohol), I have found is placing my hand on my heart and telling it "everything is ok," and helping it FEEL that everything is actually ok, even if its just for this very moment to realize that everything is actually ok. Breath gently, sighing, with your hand on your dearly loved and valued chest/heart, and tell it "everything is ok" until you can feel that everything is ok. Good luck to you. 🙏🏻🙏🏻

[@jankowalski-et6xc]

What is all those abbreviations mean? What time interval are we measuring in mSec here? Sorry but I dont understand much. We need some basic introduction pls.

[@HRVHackers]

Mmm which specific abbreviations confuse you?

[@jasonjase8661]

II have an oura ring and my sleeping HRV is 38ms. As far as I can tell I am in good health. The metabolic age was measured at 19 years old I am really 39. I also did a 30min deep meditation yesterday (the type where you trip balls but without drugs) my HRV for the session was only 7ms, what the heck is going on there???

[@HRVHackers]

Some meditations lower HRV during practice but raise it long term. Have seen long term improvements from this meditation?

[@vickynica2469]

I’m 42(in a week time🎉).I’m quite fit, exercising, eating healthy, I’m not stressed…my resting HR is 52-54, my HRV(Fitbit versa3) is 25-33😮.I do feel tired and have body aches, in the mornings I can’t function properly..I suppose that it’s hormonal (I had a hysterectomy 18 months ago), and my HRT level it’s not quite right…Could be that ,the reason for a low HRV?

[@HRVHackers]

Yeah any imbalances in the body could lead to lower HRV. Check out my reviews of Lief or Apollo Neuro to see if they may help!

[@mauricioleon92]

Hi. I have noticed that drinking a soda that contains phenylalanine makes my Garmin hrv increase from 75 to 90. It also let me train with a much lower hr for the same effort

[@HRVHackers]

Maybe cuz Phenylalanine increases choline. I'd prefer the supplement or via food than drinking soda though

[@mauricioleon92]

@@HRVHackers Me too but I need someone to buy me the capsules in another country (in Peru are very rare). Do you know any other substance that can also help with hrv?

[@HRVHackers]

For supplements I take kzbin.info/www/bejne/j6Own4l7nsuLhsU

[@mauricioleon92]

@@HRVHackers Thank you!

[@HRVHackers]

Sure! Check out the HRV raising Playlist on my channel as well if you like

[@pat-riot278]

My hrv is 315. Am i dead?

[@gilsonpsvita8446]

Nice and very informative- Thanks!

[@HRVHackers]

Glad you liked it!

[@kubricksghost6058]

On fitbit sense 2 mine is 18-28.. every night.. for months

[@jonesy1589]

What does a 250ms mean ?

[@HRVHackers]

Good odds that you're just genetically gifted or potentially really healthy

[@matt5004]

Magnesium before bed seems to boost it

[@queentori2096]

I can’t seem to get my HRV out of 3’s and 5’s 🤦🏽‍♀️

[@HRVHackers]

Are you dealing with a chronic illness or something? That seems unusually low. What wearable are you using to measure?

[@woodyfields6041]

how to interpret hrv from a heartmath inner balance?

[@HRVHackers]

If a wearable doesn't show you the HRV then you can't use it and have to use another wearable like kzbin.info/www/bejne/hHjWiHiOp8lksMk

[@pepsusser]

How would I find the type of calculation my tracker uses? I am using the Sleepon Go2sleep tracker

[@HRVHackers]

You can contact them and ask but most likely it's RMSSD

[@pepsusser]

@@HRVHackers I found their description and their exact wording is "Calculates hrv using the standard deviation of the heartbeat interval" so i think its sdNN. Really appreciate the fast response! Thank you

[@pp_ca_2000]

My hrv is 15ms😢 I think I am screwed

[@EchoingLife]

Need a screwdriver?

[@howtoshootstraighthtss4948]

Mine is 23ms!!! I am 34 and my hr is low i wonder why my hrv is so bad

[@HRVHackers]

I would suggest working with a coach who can help you figure this out. Check out Lief which now has coaching kzbin.info/www/bejne/rma9eo2Qq7-Ybsk

[@RedHughs1]

I've got a very poor reading but exercise very regularly . class myself as being fit. says on my Garmin Fenix 6 now that my fitness training is 'Strained' . more than likely coming from the fat I be up couple times in the middle of the night with a baby and a 2 year old

[@HRVHackers]

Sounds probable! How many times a week do you exercise?

[@TheUniverse1236]

I record Hrv through fitbit by two day and score is 25 & 21 in sleep mode my age is 44

[@HRVHackers]

Seems a bit low. How's your health / mental health?

[@TheUniverse1236]

@@HRVHackers Mental health is good, physical health issue only having vision problem,

[@HRVHackers]

Then it's possible that your HRV is naturally low. Check out the ideas here to try and increase it kzbin.info/aero/PLwvCrQ5q7HJKjvuno0sBLXGo9jaOkiqTR

[@TheUniverse1236]

@@HRVHackers RMSSD HRV 25 Is Good?

[@HRVHackers]

@@TheUniverse1236 there isn't really such a thing as good or bad as it's all relative to your physiology. Asi mentioned its a little low based on averages. I would just focus in increasing it

[@garyfry3795]

Is mssd the same as rmssd, using the Elite HRV app and my Polar H10 my rmssd reading is 152.04ms male aged 60 ?

[@HRVHackers]

Yep rmssd is rmssd in any app!

[@garyfry3795]

@@HRVHackers many thanks, but I thought you’d made reference to mssd without an r which is what I enquired about, sorry for my ignorance.

[@HRVHackers]

No worries

[@bengoodey]

Thx. I’m looking for some resources on HRV. It has me worried that I have such a low (yet consistent) HRV. I see on leaderboards it’s usually the in the 100 range, yet mine is 34 - 39 range. This can’t be good? RHR is 48 - 50, but this I’m not concerned about, but I saw an article that claimed < 50 HRV was unhealthy. According to the study you showed I’m in the green 😅

[@HRVHackers]

Your numbers including RHR appear good, assuming they are RMSSD measurement for HRV (not medical advice 😉 )

[@nicholas5396]

Do you have a link the study or chart please?

[@HRVHackers]

It's in the video description

[@nicholas5396]

@@HRVHackers your the man, thanks! Not sure how I missed it

[@HRVHackers]

No worries

[@lynnez606]

Have you looked at HeartMath devices?

[@HRVHackers]

Yes, very old school though. Check out my review of Lief instead!

[@L0CALDRUGMAN]

my avg HRV in apple watch is like 40 but sometimes it is 60 or as low as 20 :D

[@HRVHackers]

Have you tried to see if any of your lifestyle factors play a direct role? (i.e. late meals, exercise, alcohol)

[@L0CALDRUGMAN]

@@HRVHackers i only drink weekends, ibhave pretty bad eating routine i eat different times always so maybe thats reason that my stress levels might be high and hrv goes down. Also idont exercise so much anymore because of corona , should start gym training againnn

[@HRVHackers]

@@L0CALDRUGMAN I use resistance bands abd bought an under desk elliptical for $100. No more need for gym for basic exercises 😁

[@Noyb2020]

My heart rate variability on the apple watch ranges from as low as 12 to as high as almost 200. It’s up and down through the day, so how do I know what my actual hrv is if someone asks?

[@HRVHackers]

That's because random readings like this are relatively useless. I guess you can use weekly averages

[@HRVHackers]

If you want useful HRV readings check out my review of Lief

[@ozzietradie6514]

Mine is 7 but usually its around 11. I did buy new fitbits but its still the same

[@HRVHackers]

That seems quite low are you dealing with any sort of a mental or physical health condition

[@lizardbeth68]

Mine is like 17. I'm currently working to find a cpap mask that works for me as I have central sleep apnea. My sleep habits are atrocious as well. So that's what I'm working on now.

[@Muck-qy2oo]

My RMSSD is extremely high and unusual.

[@HRVHackers]

Tell me more..

[@Muck-qy2oo]

@@HRVHackers The App always thinks I am measuring wrong and wants me to repeat the measurements because the values are too high. I have a pronounced respiratory sinus arrhythmia. Is that distorting the results?

[@HRVHackers]

Yeah I mean if it's super crazy pronounced then yeah I would distort results. Generally speaking in healthy people respiratory Sinus arrhythmia is a good thing. You can always have your doc run an EKG next time you have a physical if you're concerned

[@Muck-qy2oo]

@@HRVHackers Studies set the optimal SDNN at > 100 ms.

[@HRVHackers]

The studies in question typically use a holter monitor and are run for Extended periods of time such as 24 hours. This cannot be done using consumer wearables

[@BoneThugsNL]

Upload 2022 titel 2024 👍

[@little.pixiedoll]

Bruh. Mine was literally at 15 wtf

[@HRVHackers]

Yeesh, have you looked into HRV focused coaching?

[@little.pixiedoll]

@@HRVHackers no I haven't. I didn't really know what hrv was until I recently got my Fitbit. How do I look into that?

[@HRVHackers]

Fitbit is only overnight readings. You'll want to work with a coach to determine what you can change in the day to improve HRV. Check out my review of Lief and see the video description for more info kzbin.info/www/bejne/rma9eo2Qq7-Ybsk

[@Kolmir]

Thank you, that's a relief... :)

[@HRVHackers]

Haha yesss!

[@MadhuTamada]

Iam42ag hrv 145ms

[@deman2005]

Очень интересно , но ничего не понятно :))

[@azjeep]

what the heck is this?

[@HRVHackers]

Can you be more specific? Lol

[@siven2777]

22

[@ilonabaier6042]

poorly presented and explained. Some definitions for the abbreviations are in order. It was like walking into the cinema during the middle of the film

[@HRVHackers]

Thanks for the feedback. It was like walking into a restaurant and being served a kale salad when you're on a carnivore diet 🤐

[@Brownnproud91]

When you talk about hrv are you talking about day or night. My fitbit only measures sleep hrv and I average between 25-31 hrv for the past year since wearing this watch. I'm 31 years old and don't do any physical exercise

[@HRVHackers]

These are daytime readings of 5 minutes. They should be relatively comparable to nighttime ones though

[@Dragondezznuts]

Mine is 130

[@HRVHackers]

You are very lucky 😊

[@Dragondezznuts]

@@HRVHackers also have raging ptsd so it evens out 😂

[@pat-riot278]

My hrv is 315. Am i dead?