Leo also provided this GEM which I am sure will be of great interest and usefulness to all of us once we have those HRV monitors! He explains all of the different flavors of measuring HRV and describes how to use HRV biofeedback to optimize your health.
“It turns out that everybody has their own unique pace, where breathing in and breathing out at that pace produces the biggest peaks and valleys, the exact right phase angle between respiration and heart rate, and when you go into that particular rhythm, it seems to have tremendously beneficial effects. Again, we often see this as a brand new idea that’s 2500 years old because this is exactly what these yogis were doing.“
– Richard Gevirtz
What You’ll Learn
- The early days of biofeedback – key discoveries in conscious control over autonomic functions of the body (6:12).
- How the science on the benefits and mechanisms of various yogi techniques needs to improve – to produce more quality studies and reliable data (11:05).
- The degree of complexity in HRV biofeedback and the applicability of various beat-to-beat analysis in studying mechanisms of stress response (14:19).
- Optimizing breathing and heart rate rhythms has beneficial effects on the cardiovascular system (19:26).
- Why standard metrics do not apply for slow breathing, because this category is a low frequency range of approximately 4-7 breaths per minute (26:54).
- Overviewing the ups and downs of available beat-by-beat biofeedback devices (32:25).
- An average training session aimed at determining optimal breathing frequency during slow breathing. How to optimize measuring equipment and make people feel comfortable during the HRV tracking exercise (42:31).
- Performance benefits of practicing breathing exercises, with examples in sports and music (46:33).
- For optimal results, during practicing slow breathing you should be non-judgmental and self-observant at the same time (50:09).
- How the brain and heart integrate physiological feedback in the body and how this system is negatively affected by anxiety and stress (52:35).
- Positive effects on gastrointestinal health in kids with inflammatory bowel disorders, who practice slow breathing techniques (57:55).
- In most studies on depression, improvements in HRV biofeedback are accompanied with beneficial effects (1:00:01).
- Slow breathing training helps for anxiety and urge – control, by inhibiting stress response centers in the brain (1:03:52).
- Data on cortisol (the stress hormone) indicates beneficial effects of slow breathing practice in fighting stress (1:04:30).
- When practicing meditative slow breathing, it is important to measure EEG waves in low frequency ranges – in order to clearly demonstrate beneficial effects on heart performance (1:05:16).
- Gratitude and compassion mindfulness exercises are broadly related to HRV performance, but optimizing slow breathing is a practicable and improvable skill to be learned and trained (1:08:47).
- In the future, the team and Prof. Richard will continue to research outcomes of HRV studies, physiological mechanisms of slow breathing, and standardizing yoga breathing practices by beneficial effects (1:10:48).
- How to best obtain information of Prof. Richard’s research and career (1:14:27).
- People and lines of research related to Prof. Richard’s interests. Additional practical advice on integrating HRV biofeedback with your performance goals (1:14:27).