Tracking Wellness?
A powerful new metric for real time updates of your health pursuit.

Written by Dr.  Victoria West, DC

Understanding Heart Rate Variability(HRV) is like tuning in to your body’s unique radio station for well-being. Imagine it as the rhythm of your heart’s dance, reflecting the subtle variations in the time between beats. HRV is not simply heart rate, it is an emerging indicator of the autonomic nervous system – the system that carries out stress responses (fight, flight, freeze) and into restorative states during rest.

Higher heart rate variability indicates as system that is adaptable and will gain the most benefit from the strategies you are undertaking to improve your health, manage your diagnosis, or improve your function and performance. Lower HRV gives us insight into why the changes you are making may be taking longer than expected.

HRV is emerging as a powerful ally in representing in real time the day-to-day, week-to-week, and month-to-month efforts you are making to shift course in your health. Allowing us to rely lesson change in symptoms and waiting for bloodwork when we know your wholistic system is adapting to the changes you are working hard to make. If you have a fitness tracker – Garmin watch, Apple Watch, or Fitbit of a recent model – they are already tracking your HRV in some degree.

There’s more – enter the vagus nerve, the unsung hero in this narrative. This nerve orchestrates the delicate balance between stress response and relaxation within your autonomic system. You know all the cold plunging, floatation tanks, nature walks, and breath work you are seeing flood your social media – you got it, all have some evidence for improving HRV by stimulation your vagus nerve.

The Vagus nerve originates from the brain stem, it is primarily responsible promoting rest, relaxation, and recovery by counteracting the stress response. The vagus nerve influences heart rate, digestion, respiratory rate, and other essential bodily functions, contributing to overall homeostasis and well-being

There are many ways we can take this empowering HRV metric and improve the function of our Vagus nerve. We are so excited to be offering Clinical Vagal Nerve Stimulation at Healthspace Collective. This method comparable to a soothing massage for your vagus nerve that can potently change your HRV and increase parasympathetic activity. This not only fine-tunes the balance of your autonomic system but acts as a catalyst for health improvements, steering you toward enhanced well-being and a more restful sleep.

By enhancing your HRV, you’re giving your body the tools it needs to better navigate the health challenge you take on when you see our providers – whether naturopath, chiropractor, massage therapy, dietician, and especially psychotherapy. It’s like upgrading your internal GPS for optimal physical and mental health.

So, here’s to decoding your body’s signals, embracing the power of HRV, and stepping into a future filled with improved well-being and rejuvenated sleep. Your body, your rhythm, your well-being journey!

8 activities that improve HRV, activate the vagus nerve it’s rest and digest system!

Consult a health care practitioner before engaging, not medical advice*

1.       Deep Breathing Exercises

2.       Meditation and Mindfulness

3.       Yoga and Tai Chi or other gentle, mindful movement practices

4.       Aerobic Exercise

5.       Cold Exposure such as cold showers or immersion

6.       Adequate Sleep.

7.       Balanced Nutrition

8.       Hydration