Resting heart rate

Resting heart rate is an important metric of recovery and overall physical fitness. Andrew Huberman and Andy Galpin discuss how excessive stress, either from psychological or physical sources, can elevate your resting heart rate over time. However, resting heart rate is not highly sensitive to smaller stressors like individual tough training sessions, and therefore it is not a primary indicator they use. Instead, heart rate variability (HRV) is considered a better biomarker, reflecting overall sympathetic or parasympathetic state 1.

A lower resting heart rate is typically seen as a positive adaptation to endurance training. For example, as endurance improves, a person's resting heart rate will decrease due to an increase in stroke volume (the amount of blood the heart pumps out with each beat). This increase in stroke volume compensates for the lower heart rate, so that the total cardiac output remains consistent with the body’s energy demands at rest. A general guideline suggests that fit individuals should have a resting heart rate below 60 beats per minute, and anything significantly higher might indicate lesser fitness levels or potential health issues 2.

However, maximum heart rate is not considered by Dr. Galpin to be a good proxy for fitness since it does not usually increase with fitness. He highlights the importance of not attempting to increase maximum heart rates 3. When looking at older, very fit individuals such as 80-90 year old Swedish cross-country skiers, they had VO2 max levels comparable to those of college-aged men, and their resting pulse rates were commonly below 60 4.

Dr. Huberman notes that heart rate variability (HRV) is a valuable tool to measure systemic recovery from different forms of exercise, including resistance training, running, and swimming. HRV is an indication of the body's parasympathetic activity and recovery state, with higher HRV reflecting a more recovered state 5.

Lastly, the relationship between breathing and heart rate is highlighted by Dr. Huberman, explaining how controlling breath can affect heart rate variability. Extended exhales can promote a decrease in heart rate due to activating the parasympathetic nervous system via the vagus nerve, while inhales can temporarily increase heart rate 6.

In summary, the resting heart rate and HRV are critical indicators of stress, recovery, and overall fitness, with a lower resting heart rate generally indicative of better cardiovascular fitness and endurance conditioning.

Heart Rate Variability (HRV) is an important marker related to the body's stress levels and overall recovery state. HRV measures the variation in time intervals between heartbeats, and a high HRV is generally indicative of being more rested, recovered, and parasympathetic dominant, whereas a low HRV suggests higher stress levels and sympathetic nervous system dominance 1. It is not about the heart rate being high or low, but about the consistency of the intervals between heartbeats which reflects the body's adaptability to stress 2.

Dr. Andy Galpin and Andrew Huberman discuss that HRV can be a better marker than resting heart rate alone for evaluating recovery and physiological stress because it captures the balance of the sympathetic and parasympathetic nervous systems' influences on heart rhythm 2.

Furthermore, higher HRV is associated with various positive outcomes. For instance, it has been correlated with lower levels of anxiety, better sleep quality, and improved mood and mental health outcomes 3. Techniques such as respiratory sinus arrhythmia (RSA) - which is the natural increase and decrease in heart rate that occurs with breathing in and out - can enhance HRV. For example, emphasizing prolonged exhales can increase parasympathetic activity and slow down the heart rate 4.

Listening to music you enjoy is another activity that has been shown to increase HRV, even during sleep 5. Also, HRV is tightly linked to respiratory patterns – inhales tend to speed up your heart rate, while exhales slow it down 4. Regular cardiovascular and resistance exercise, as well as obtaining quality sleep each night, are also beneficial for HRV 3.

It's clear that HRV is a multifaceted measure that reflects the interplay between different physiological systems and is sensitive to both physical and emotional states, making it a valuable tool for assessing and managing stress and overall health.

Heart rate variability (HRV) is associated with our overall sympathetic or parasympathetic state and reflects how relaxed or stressed our body is. A high HRV indicates a more relaxed and recovered state, with greater variation in heart beat patterns. Conversely, a low HRV suggests being more stressed or wired 1.

To enhance HRV, Andrew Huberman recommends regular cardiovascular exercise, resistance training, and quality sleep, which are well-known to be beneficial. A rapid way to increase HRV is by engaging in respiratory sinus arrhythmia, a breathing practice that involves speeding up the heart rate during inhalation and slowing it down during exhalation, mediated by the vagus nerve. This action not only influences heart rate but also overall mental and physical health outcomes, including mood and anxiety levels 2.

Simple changes in breath work can significantly affect HRV. Deliberate inhales increase heart rate, while deliberate exhales reduce it. This physiological response is known as respiratory sinus arrhythmia and directly impacts HRV. Intensifying exhales is a simple way to engage the parasympathetic nervous system, slow heart rate, and increase HRV 3.

Maintaining a healthy, balanced heart rate and avoiding chronic stress are also important for a good HRV profile, as continual stress can lead to heart disease. Dr. Huberman points out that a low or high heart rate i.e., lack of variability, could be problematic and indicates a poor tone in the autonomic nervous system 4.

Lastly, increasing the omega-3 to omega-6 ratio in the diet has been shown to enhance HRV. Omega-3 fatty acids, particularly EPA, can reduce inflammatory markers, assist antidepressants in having their effect at lower doses, and improve symptoms of depression by increasing HRV. This effect is mediated through the gut-brain access and the modulation of the autonomic nervous system by the brain 5.

Overall, HRV is a key biomarker of recovery, stress, and overall health, and it can be improved through a variety of methods, including exercise, sleep, breath control, and nutrition.

Recent discussions on the Huberman Lab about heart rate variability (HRV) highlight the following insights and findings:

• Music and HRV: Listening to one's favorite music for 10-30 minutes a day has been shown to increase HRV not only during the listening period but also around the clock, including during sleep. This increase in HRV suggests that music activates the parasympathetic nervous system, leading to improved mental and physical health. A recent meta-analysis in "Trends in Cardiovascular Medicine" identifies that changes in breathing while listening to music, rather than the music directly affecting the heart, may underlie these positive effects 1.

• HRV as a Rest and Recover Indicator: HRV has a variable pattern indicating a restful and recovered state that's parasympathetic, while high stress corresponds with a very rhythmic and low-HRV pattern, which suggests a wired state. The variables in HRV are tied to one's sympathetic (stress-related) or parasympathetic (rest-related) state 2.

• Breathing and HRV: Deliberate breathing can impact HRV through the phenomenon of respiratory sinus arrhythmia. Inhaling increases heart rate, while exhaling decreases it. This relationship is mediated by the vagal innervation of the heart and is the basis of most all breathing practices 3 4.

  Music and Health

  Andrew Huberman

  Listening to your favorite music for 10-30 minutes a day can increase heart rate variability, benefiting your mental and physical health. A recent metaanalysis suggests that the positive effects of music on the cardiovascular system are likely due to changes in breathing, even without singing along. Discover how music can activate the parasympathetic aspect of our nervous system and promote relaxation and calm.

  Huberman Lab

  How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast

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• Omega-3 Fatty Acids and HRV: Increasing the intake of omega-3 fatty acids, particularly EPA, can enhance HRV by reducing inflammatory markers and possibly aiding the effectiveness of antidepressants. This effect seems to be mediated through the gut-brain axis and the modulation of the autonomic nervous system by the brain 5.

These useful insights provide a glimpse into the various factors that can influence heart rate variability and overall cardiovascular health. The data suggests that lifestyle interventions such as listening to music, controlled breathing, and dietary modifications may all contribute to improved personal well-being through their impact on HRV.