Heart Rate Variability: Why It Matters and The Best Two Ways to Improve It
Heart Rate Variability (HRV) is gaining popularity as a way of measuring health and wellness, thanks to the advent of modern fitness trackers. Your heart rate (HR) is the number of times your heart beats per minute. HRV, on the other hand, is a measure of the variation in time between each heartbeat, and a higher HRV indicates a healthier balance between the sympathetic and parasympathetic nervous systems; fight-or-flight vs. rest-and-digest. With this proper balance your body is ready to adapt to whatever your current situation requires. Conversely, a low HRV often indicates a system that is stuck in chronic stress and can be a predictor of various health issues.
Chronic stress, as evidenced by low HRV, can manifest in the mouth as persistent gum inflammation, worn and broken teeth, clenching and grinding, as well as TMJ pain and dysfunction. In the broader context of systemic health, low HRV is often associated with poor sleep quality, depression, anxiety, irritability, heart problems, cancer, and even premature death. If you notice any of these symptoms, especially if they persist with no other good explanation, you should definitely have your HVR checked.
One of the most consistent correlations is between low HRV and poor sleep quality. Sleep is crucial for recovery and maintaining a healthy HRV. Studies have shown that individuals with better sleep patterns tend to have higher HRV, indicating a well-regulated stress response system.
Rebalancing Your HRV
In a nutshell, if a low HRV indicates excessive stress, then raising and rebalancing your HRV boils down to lowering your stress. Here are two of the most effective methods to cut stress off at the roots.
1. HeartMath Exercises
The HeartMath Institute has designed and tested a number of exercises proven to help individuals control stress and improve their HRV balance, or coherence. These exercises involve specific techniques involving controlled breathing and positive emotion focus, which have been shown to be particularly effective at promoting a healthier heart rhythm and autonomic nervous system balance.
One unique feature they offer is an app that tracks HRV in real time giving you constant feedback during your HeartMath exercise session, allowing you to track your progress not only during your exercise but from session to session over time. It eliminates much of the subjectivity normally associated with meditative practices and is like having your own personal coach guiding you along the journey. It is also an excellent way to check on yourself and see whether you really are as “chill” as you think you are! Curious about your state of balance? Check them out at HeartMath.org, or I’ve got one here at the office we can let you use
2. Management and Correction of Upper Airway Restriction
80% of you have some level of Upper Airway Restriction (UAR) which can significantly impact HRV. If your mouth and throat are too small and crowded, your body actually experiences a tremendous amount of subconscious stress as it fights to provide you with adequate oxygen. Snoring and sleep apnea are two obvious signs that you are struggling, though many suffer without exhibiting either of those. Proper management and correction of these issues can greatly enhance sleep quality and, in turn, improve HRV.
- Lifestyle Modification – Anything you can do to help keep your airway open will help. Avoid foods that promote congestion; dairy, sugar, and any allergens are the most common offenders. Use a pillow that keeps your neck straight or even tilted back a little. Exercise helps clear out your sinuses. Breath through your nose at all times; using mouth tape can be a big help with that. And don’t forget weight loss, even 5 pounds can make a huge difference. For more help and insight with this, check us out online at MaverickHealth.life.
- Appliance Management – Although they do not address the root causes of UAR, there are certain appliances that can be a significant help. The most common one is a CPAP (continuous positive airway pressure) machine. I know many patients who swear by theirs and can’t imagine life without it. Many more though can’t stand the tubes, noise, immobility, and need to haul it around when traveling. For those, a dental Mandibular Advancement Devise (MAD) often can do the trick. Most are only effective for mild to moderate sleep apnea, though there is a new one now that shows promise for severe cases as well.
- Biomimetic Arch Expansion – If you want to actually address the main root cause of your UAR though, you are going to have to expand your upper and lower jaws to your genetically preferred dimensions. I don’t have room here to explain why and how you developed too small. For that explanation check out my video online at FunSleepMed.com. But tell-tale signs that you did include crooked or crowded teeth, mouth breathing, a history of orthodontic treatment, clenching or grinding your teeth, and of course snoring &/or sleep apnea.
Maxillo-facial surgery is the quickest way to correct a small mouth, but it is also the most invasive and expensive. Fortunately, we now have nonsurgical options which are much less invasive and also much less expensive. The one we use, by VIVOS, is the only one with FDA approval for even severe sleep apnea. It won’t work for everyone but, if you are curious, come in and let us check to see if you are a good candidate. You are never too old, but the younger the better – 5 years old is not too young. And by all means, never have orthodontic treatment without first having your mouth expanded!
In conclusion, understanding and monitoring HRV can provide valuable insights into your overall health and wellbeing. By employing strategies to improve HRV you can enhance your wellbeing and reduce the risk of stress-related health issues.
