[00:00:00] Welcome friends, to the Heart Rate Variability Podcast. This week in Heart Rate Variability Edition, each week we explore the latest research and news from the world of hrv. Please consider the information in this podcast for informational purposes only and not as medical advice. Always consult your healthcare provider before applying any strategies we discuss. I'm Matt Bennett, co founder of Optimal hrv. I'm glad you're here.
[00:00:26] Let's jump straight into the science and then we'll pull together practical insights you can apply with your clients, your teams, and your own daily routines. Quick reminder before we start, the links to the studies I'll discuss are all collected in the Show Notes. Our first story this week comes from the journal Behavioral Brain Research. The article is titled Does Pain Location Influence Heart Rate Variability? A Comparative Analysis of Patients with Neck or Low Back Pain and Healthy Controls, by Luis Espehuantunes, Carlos Fernandez Morales, Manuel Albornos Cabello, and Maria de los Angeles Cardero Duran. The study examined how changes in brain activity and cognitive demand interact with physiology, specifically autonomic signals such as heart rate variability.
[00:01:12] The big picture is that HRV does not operate in a vacuum. The nervous system integrates cognition, emotion and physiology when a person is under a heavy cognitive load or emotional stress, and HRV can reflect these changes even when the body is at rest.
[00:01:29] This study highlights that shifts in HRV can be tied to changes in brain networks responsible for attention, emotional regulation, and executive functioning. For clinicians, the implication is clear. If you observe a drop in HRV during a workday, it may not be solely due to fatigue or poor sleep. It may indicate that the brain is working harder. For coaches and therapists, that means context matters. Always ask what was the person doing, thinking or feeling when the HRV pattern shifted? If you work in an organizational setting, this has significant implications. HRV measurements collected during heavy workload hours will differ from baseline resting HRV even in the same person. For managers, it means not only tracking performance outcomes, but also considering the autonomic costs of cognitive work.
[00:02:20] For clinicians, it underscores the importance of integrating HRV readings with interviews, self reports, and behavioral observations. Our second study was published in Psychophysiology. The article is titled Developmental Changes in the association between Heart Rate Variability and Peer Success Across Early Elementary School by Danielle R. Rice, Lisa M. Gatsky Kopp, and Zachary Fisher. The authors compared two widely practiced methods, slow paced breathing alone and slow paced breathing with HRV biofeedback. We know that paced breathing itself has a substantial impact on HRV by engaging vagal tone and shifting the balance toward parasympathetic activity. But the question is how much extra benefit does feedback add? The study design was simple. One group practiced slow breathing at a comfortable rhythmic pace. The other group practiced the same breathing but monitored their HRV in real time and using visual cues and metrics to reinforce progress.
[00:03:20] Both groups improved emotional regulation, improved stress markers dropped and HRV indices increased. Feedback showed some additional benefits beyond breathing alone.
[00:03:31] This study serves as a valuable reminder for practice we need to help people learn proper breathing techniques as we integrate biofeedback practice approach proper breathing as a skill to build over time at optimal hrv. We encourage individuals to learn and practice low and slow breathing, aiming for six breaths per minute for several days before progressing to their resonance frequency assessment and biofeedback practice. Our third story moves us into the hospital setting. A study published in the journal Cureus is titled Impact of Yoga Nidra on Heart Rate Variability in Coronary Artery Disease Patients undergoing Coronary Artery Bypass grafting. A comparative study by Hitha Anony, Amala Shock, Sunil Chohan, Ruchi Singh Santosh Wakod and Danish Javid. These are patients in a very vulnerable state. Surgery creates trauma and autonomic imbalance and recovery depends on restoring vagal tone. In this study, patients who received yoga nidra as part of their recovery showed better HRV outcomes than those who did not.
[00:04:41] That means their nervous systems were able to re engage parasympathetic function more effectively after surgery. Yoga nidra is a form of guided meditation and relaxation. It is structured, repeatable and doesn't require physical exertion. That makes it highly practical for patients who are in bed healing from a major procedure. For clinicians, this is a compelling example of how mindbody practices can support medical recovery.
[00:05:08] If you work with cardiac rehab patients or clients recovering from illness, consider adding gentle non physical interventions like Yoga nidra even outside of cardiac care. This approach is helpful for anyone in a state of physiological stress where vigorous exercise isn't possible but nervous system regulation is still critical.
[00:05:28] Our fourth paper comes from the journal Psychology of Sport and Exercise. The article is titled Evaluating the Benefits of Green A Randomized controlled trial in natural and Built Environments assessed for their Restorative properties by Luca Laetza, Martina Vacondio, Alessandro Forniciero, Barbara Pellegrini, Margarita Pasini, Margarita Brondino and Stefano de Dominicis. The authors designed a randomized controlled trial to compare the effects of exercise in different environments, natural, urban and indoor. All participants walked at the same pace. The only difference was location.
[00:06:11] What they found was striking. Walking in natural environments produced more substantial benefits for mood stress reduction and autonomic balance.
[00:06:21] Participants felt less stressed, perceived the exercise as easier, and showed more favorable HRV changes when exercising in green or natural spaces compared to city streets or indoor gyms.
[00:06:34] This finding reinforces something many of us feel intuitively nature heals. However, we now have controlled evidence that the environment itself alters the autonomic load of exercise. For therapists and coaches, this suggests an efficient intervention. If you have clients participating in HRV training or stress regulation, consider encouraging them to move outdoors whenever possible.
[00:06:58] A simple five minute walk in a park may yield greater autonomic benefits than a treadmill session, even when the physical intensity is the same.
[00:07:07] For organizations, this presents a compelling argument for green design. Even small green spaces, walking paths, or landscaped courtyards can provide meaningful benefits when employees use them for movement breaks. For individuals, it serves as a reminder that taking a short walk outside is not just psychologically beneficial it has measurable physiological effects on the nervous system.
[00:07:31] Our fifth study is published in the International Journal of Emergency Medicine. The article is titled Review of Current Knowledge Regarding Usage of Pre Hospital Heart Rate Variability and Complexity and Triage and Added Value for Predicting the need for Life Saving Interventions by Christopher B. Hedegaard, Caspar Iverson, Frederick Folke, Morton Lockhonson, Carolina Malta Hansen, and Jannik Palace Gaard. The authors explored HRV in real world emergency settings.
[00:07:59] Unlike controlled lab environments, emergency medicine is chaotic, unpredictable, and high stakes. In these contexts, autonomic responses are intense and immediate. The value of this study lies in its ecological validity. It shows us how HRV behaves in actual crisis conditions where adrenaline is surging and life threatening decisions are made in seconds. The takeaway for clinicians and researchers is that HRV patterns captured in quiet labs and may not fully reflect how the system behaves in the field.
[00:08:30] For emergency responders, it highlights the importance of realistic scenario based training that is practiced under pressure. For mental health clinicians, the lesson is broader. If you want HRV to guide your interventions, consider the environment in which your clients live and work. Someone working in emergency medicine or other frontline roles carries a different autonomic burden than someone with a quieter routine. Routine context is everything. Our sixth story comes from the Journal Environmental Research. The article is titled association of Multiple Air Pollutants Exposure with Heart Rate Variability in Children from two panel studies by Jie Wang, Miao Liu, Hui, Huayang Leizhou, Xuefenglai Liange Lei, Yang Xinyueli, Renjieqian Xia Meng, and Xiaoming Zhang. This paper examined the effects of environmental stressors including pollution, noise and heat on hrv. The findings were Chronic exposure to environmental stressors reduces HRV and increases sympathetic activation. Many clients live in environments where stress is an inherent part of daily life. Air pollution, traffic noise, crowded housing, or high heat can all suppress vagal tone.
[00:09:45] That means their baseline HRV may be lower even before considering psychological stress or workload.
[00:09:52] For clinicians, this is a call to interpret HRV with humility.
[00:09:57] Don't always assume low HRV reflects poor self care or lack of compliance.
[00:10:02] Sometimes the environment itself is the culprit. It also means interventions may need to adapt. If you know a client lives in a high pollution area, you may need to increase the frequency of recovery practices or prioritize indoor air quality quality strategies. If they live in a noisy urban center, you might recommend noise reducing tools to help them protect their sleep.
[00:10:26] HRV is influenced by the world around us, not just the choices we make. Our final study this week is a preprint titled Multimodal Assessment of the Pulse Rate Variability Analysis Module of a Photoplethysmography Based Telemedicine System by Flora Intellius, Daniel Kulin, Konrad Istvan, Luch, Balaz Chabot, Laszlo Schuchs, Sandor Kulin, and Josanna Miklos. It focuses on developing new ways to integrate HRV with other signals such as respiration, movement and even voice. The idea is that single HRV metrics like RMSSD may not capture the whole story.
[00:11:08] Instead, dynamic measures which reflect how HRV changes in real time may better indicate recovery and regulation.
[00:11:17] For example, rather than simply averaging HRV over five minutes, researchers are exploring recovery velocity, slopes of change, or multimodal indices that integrate HRV with other signals. This approach is exciting because it opens the door to richer insights in both research and practice.
[00:11:36] It also resonates with what many clinicians already notice. Clients nervous systems are dynamic and context sensitive. Capturing those dynamics rather than relying on static numbers may help us better pace therapy and track progress.
[00:11:52] Now, before I pull the practical lessons together, let's pause for a quick thank you to our sponsor. This episode is brought to you by Optimal hrv. At optimal, we develop tools for clinicians, educators and organizations and to measure and train heart rate variability in a simple, ethical and effective manner. With the Optimal HRV app, you can collect morning readings, guide paced breathing sessions, implement micro practices in teams, and share clear visualizations with clients. If you're a solo therapist, you can bring HRV biofeedback into trauma informed care with confidence.
[00:12:28] And if you support large teams, you can track participation without making wellness an extra burden. Learn
[email protected] alright, let's put all these threads together with some practical insights you can use.
[00:12:42] First, breathing is the foundation. The psychophysiology study showed us that breathing alone carries most of the benefit, while feedback accelerates the process.
[00:12:52] That means you can start with simple, paced breathing interventions even without technology and still deliver strong results.
[00:13:00] Second, context matters. The Behavioral Brain research paper highlighted how cognitive and emotional load shape hrv. When interpreting hrv, don't look at numbers in isolation. Always consider what the brain was doing at the time. Third, meditative practices like Yoga NIDRA can accelerate recovery in vulnerable populations. For clients in cardiac rehab or recovering from illness, gentle guided practices can help restore vagal tone without adding physical strain.
[00:13:29] Fourth, the environment amplifies outcomes. A study on green exercise has shown that natural settings enhance the benefits of movement, encourage clients to move outdoors when possible, or design green spaces for teams. Fifth, emergency contexts remind us that HRV patterns in the real world differ from those in laboratories. For frontline workers, regulation strategies should be practiced in realistic, high pressure environments.
[00:13:56] Sixth, environmental stressors matter. Pollution, heat and noise can all suppress hrv. When interpreting client data, always consider the broader context.
[00:14:07] Seventh, dynamic metrics are the future. The preprint we discussed shows us that static HRV averages may miss the story. By tracking recovery speed, slopes and multimodal patterns, we may better capture change in guide therapy.
[00:14:21] Let me provide you with a concise client ready script that you can use this week.
[00:14:26] When stress rises, we'll use data for awareness and skills for change. We'll gather your HRV A few mornings a week. We'll practice two minutes of comfortable breathing after stressful blocks. If your HRV is flat or low for three consecutive days, that's not a failure, it's feedback. We'll slow down, support sleep and adjust.
[00:14:48] If you're recovering from illness or surgery, we may layer in guided practices like Yoga Nidra. If possible, take your breathing practice outside Nature gives you an extra boost. Remember, this isn't about perfection. It's about feedback, pacing and steady recovery.
[00:15:06] Let's summarize the key themes from this week's research.
[00:15:09] Breathing is a powerful tool. Feedback is helpful but not essential to start.
[00:15:14] Brain load and cognition shape hrv, so always interpret in context. Gentle practices like Yoga Nidra can accelerate autonomic recovery. Nature amplifies the benefits of exercise and regulation.
[00:15:27] Emergency settings highlight the importance of practicing self regulation under pressure.
[00:15:33] Environmental stressors matter. Sometimes low HRV is the environment's fault, not the client's dynamic multimodal metrics may give us the next frontier in HRV practice. Friends, thank you for listening and for the work you do every day. If you found this helpful, please subscribe, share with a colleague and check the show notes for links to the studies we covered today. A reminder that this podcast is sponsored by Optimal HRV. You can learn
[email protected] I'm Matt Bennett, and this has been this Week in Heart Rate Variability. I'll see you next week.
