Those who own an Apple Watch can measure the heart rhythm variability (HRV). With these values you can deduce the stress level of your body and check how it deals with tensions.
Heart rate variation is an important indicator of the health of the heart and the autonomic nervous system. A high HRV is a sign of a more flexible, adaptive and healthy nervous system, while a low HRV is associated with an increased risk of various health problems, including stress, cardiovascular disease, diabetes, sleep disorders, depression and anxiety.
What is heart rhythm variability?
HRV is the variability in the time between the individual heartbeats, also known as Interbeat-Intervals (IBIs). It is the change in time between successive heartbeats regulated by the autonomic nervous system. These changes in the heart rate pattern are not random, but follow certain patterns that are a reflection of the complex regulation of the autonomous nervous system.
With a heart rate measurement this is written in a graph. Every peak in the graph is a heartbeat. As you can see, the time between the different peaks is not the same length every time. The HRV Is the difference between the lowest and the highest difference in time between the heart beats. In the example, 711 ms is the lowest and 802 ms is highest. The difference between those two digits (91) is the HRV and is independent of the number of strokes per minute.
Heart rate variation Apple Watch
Anyone who is in possession of an Apple Watch Series 1 or newer can find the values for heart rate variation in the Health app. Heart rhythm variability (HRV) shows what the variation is in the time interval between heart beats. The Apple Watch calculates the HRV based on the standard deviation of heart rate interval measurements that are recorded by the heart rate sensor.
When you put the Apple Watch on your wrist in the morning, your resting heartbeat is immediately awakened and your HRV determines. Apple fits the SDNN Method, an average for changes in heart rate over periods of 5 minutes or longer. Then the rest of the day the HRV is determined through similar measurements.
Check heart rhythm variability
- Open health on your iPhone
- Navigate to the ‘Data’ tab
- Tap ‘heart’ and open ‘heart rhythm variability’
You can then check the data per day, week, month, half year or year. Tap the results or ‘Show all data’ to view it.
Do you want to see a current value? Then perform a MindFullness-Sesia with the Apple Watch and then check the HRV data in the Health app.
HRV and stress
Various studies have shown that a low HRV is an indicator for stress in the body. For example, a low HRV could be an early indicator for depression, cognitive or heart problems, that is the case. The autonomic nervous system consists of two different parts, the parasympathetic part (rest and digest) and the sympathetic part (fighting or flights).
The parasympathetic nervous system influences the body in such a way that it is located in a state of rest where the body can recover. The sympathetic nervous system, on the other hand, brings the body to a state in which the work can perform, but this is also activated in the event of stress. The two systems constantly work together and therefore influence heart rhythm variability.
When the parasympathetic part (rest) is more activated, this leads to a high HRV and that is what you ultimately want to achieve. When the sympathetic system is more activated, this results in a low HRV and this can be signs of stress, but other factors can also be the cause.
Clarification HRV figures
In general you can say, the higher the heart rhythm variability, the better. Because a low HRV can be an indication of stress, but also a high activity. That is why you can check through health and special HRV apps in which situation you were then. If you wash at rest and the HRV figure is low, then this can be a sign of, among other things, stress, insufficient sleep or unrest. But of course you can also watch an exciting movie. In addition, the activity of the parasympathetic nervous system decreases as you get older, so HRV is often lower in the elderly.
A score of 75 or higher is a good HRV, while under 50 is a bad score. This can then have the following causes and consequences:
- Bad food, smoking and alcohol
- Insufficient sleep
- Negative emotions and stress
- Lesser general health
- Lower fitness level and less good endurance
- Increased risk of cardiovascular disease and inflammation
- Anxiety and depression
By improving your fitness, healthy nutritionenough sleep, take a rest on time and relaxing can increase your heart rate variation and improve your overall health. If necessary, search for HRV apps in the App Store for extra clarity about the data that the Apple Watch measures.
More in Health
Heart rhythm variability is not the only thing you can check in the Health app so you can also view the cardio repair and your cardiocondition (VO2MAX).