🔼: # Heart Rate Variability Training [[On Tools, Skills, and Practices...]] Type: Use: [[🛠 Self-Soothing]] [[💡 Autonomic Nervous System (ANS)]] [[💡 Vagus Nerve]] Higher HRV means you're healthier, more adaptable and better at calming yourself down. A high HRV helps with [[💡 Anxiety]], [[💡 Depression]], Asthma, Fibromyalgia, chronic pain, [[⭐️ Sleep]] problems. ##### Causes of lower HRV - [[💡 Trauma]] - [[💡 Complex PTSD]] - [[💡 Stress]] ##### Low HRV Associations - Cancer - [[💡 Inflammation|Inflammation]] - [[High Blood Pressure]] - [[💡 Depression|Depression]] - [[💡 Chronic Pain]] - Chronic [[💡 Stress|Stress]] - Pain - Low [[⭐️ Emotions|emotional]] flexibility, [[💡 Emotional Regulation|Emotional Regulation]] - [[💡 Anxiety|Anxiety]] - Early aging ##### HRV Factors ###### Training Factors - Volume - Intensity - New / unfamiliar stimuli - Rest / Workout day balance ###### Lifestyle Factors - [[⭐️ Nutrition]] - [[💡 Alcohol]] - Circadian rhythm & [[⭐️ Sleep]] habits - [[💡 Stress]] ###### Biological Factors - Age - Gender - Genetics - Chronic health conditions ##### How to Raise HRV - [[🕯️ Mindfulness|Mindfulness]] - [[🕯️ Meditation 🧘]] - [[👟 Asana Practice]] - Yoga Nidra - [[🕯️ Breathwork 💨]] - Slow, paced breathing, 6 breaths per minute, 5 seconds in 5 seconds out - Resonance Frequency Breathing - slowing breathing to match your heart rate ##### How to Check Bluetooth HRV Monitor - Elite HRV Hearthmath Flowly Dr. Gevirtz