Why is my heart rate variability so low
Is Your HRV Good or Not?! Normal Heart Rate Variability By Age And Gender (2023)
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i keep seeing my friends posting on
instagram that their hrv is 125
and mine is a measly 25 and i'm getting
really upset and down on myself
if this sounds like you
i'm here to help and i'm here to dispel
some rumors give you some actual hrv
numbers
and to make things a lot more clear for
you
but first if you're as excited about
raising your hrv as i am please consider
subscribing to my channel
so the first point that i want to make
very clear and it's certainly one worth
repeating is that different wearables
measure hrv in different ways
now there's two main ways
that hrv is measured in terms of time
domain indices the first is
rmssd
which is used by just about every
wearable out there
and then there is sdnn which is used by
apple
so the sdnn results are usually
much higher than the rmssd ones
now there's one thing that regardless of
whether your wearable is sdnn or rmssd
based
it's going to be a big factor in whether
or not you'll be able to get some really
impressive high hrv numbers and that
thing is genetics yes some people are
just born
with chronically kind of lower-ish hrv
and no matter what they do they're not
going to get anything fancy but that's
okay and i'll talk about why that's okay
a little bit later now what i don't want
you to do is to say like ah it must be
genetics i'll just let this thing be
regardless of genetics there are things
that are under our control there are
lifestyle changes that you can make
and i've done one video about this in
the past that i'll link to in this video
and i am going to do another video
coming up where i show even more
lifestyle factors and
fundamental changes that you can make
to increase your hrv
now before i get to the numbers that you
can compare your current hrv against
some of the ranges that were done in a
study and let you know whether you're in
the optimal or normal range i want to
talk about a study that was done some
time ago that you may have seen out
there on the internet now what this
study says is that if your hrv is
between 0 and 50
you are in poor health
if your hrv is between 50 to 100
you have compromised health
and if your hrv is above 100
then you are in good health
now what i do want to mention about this
study is that a it uses sdnn which we
talked about a little bit earlier in the
video
and b
this was done
over a 24-hour time period and apple
watch does not do readings over 24 hour
consistently
and lastly this study was done on heart
patients and it's particularly important
for cardiovascular health
but hrv can actually be used for a broad
range
of health so for now i wouldn't really
worry about the results of this study
unless you fit all the criteria that i
just mentioned
i would like you to focus on the study
that i'm about to show you which shows
hrv ranges for healthy people within
certain age categories
all right and the moment we've been
waiting for here are the results of the
study that show ideal numbers for hrv
and what we're going to do is we're
going to find our age range
and we're going to find the row that has
rmssd
for most wearables and that will be our
ideal hrv
plus or minus the difference that they
show
so for example
me
being a male
in
between the age of 35 and 44
using an rmssd based wearable
my
optimal hrv would be 32 plus or minus 16
and a half
and now i'm going to show you
the same kind of data for females of
various age ranges and you would again
find your row and column that's
appropriate for your wearable and age
and that would be your ideal hrb
oh and just to do an apples to apples
comparison
you want to do a five minute
reading without meditating without
pacing your breath without doing
anything fancy just like hang out there
relax
let things be
five minutes and then you can compare
that hrv reading against what i'm
showing you in the study now what i want
to close out this video with
is that
comparison especially to others is the
thief of joy
you may have heard of this but it's so
true when it comes to hrv
so when somebody's posting on instagram
that they have 155 hrv just let them
have that
you need to focus on your baseline hrv
and slowly
making the right lifestyle changes
improving things so that you keep
getting
slow
good
upward trends in your hrv and that just
shows that you are improving to the best
of your abilities
focus on that and you'll be much happier
all right guys hope that was helpful
i appreciate you all keep on raising
your hrv
