Your heart rate is the number of times your heart beats in a minute and your resting heart rate is the beats while relaxed but awake.
So for example if your heart rate was 60 beats per minute you would assume your heart beats one time per second.
The intervals between each beat are measured and this is called the heart rate variation or HRV for short.
You might have heard of it,
It's quite popular now especially around sports performance and well-being.
This is important because the gap in between each heartbeat is different,
It is never consistent,
It is not uniform.
There is always variation in the length of time between each beat.
This variation is actually a good thing and is totally individual to each person.
The reason this is important is that it shows your body can change your heart rate based on the given situation and it is a good measure of efficiency and performance of your cardiovascular system.
The things you can do to positively affect your HRV is having a good diet and hydration,
A good sleep routine,
A good physical fitness and also good breathing.
Breathing is an excellent way to reduce stress and to calm the body down.
A particular good technique is called coherent breathing and done correctly will mean you will breathe five full breaths per minute.
Breathing at this rate maximises your HRV.
You do this by simply breathing in for a count of five and out for a count of five.
To start with this might feel too much so do whatever is comfortable for you to begin with so that might be a count of three or four on the inhale and the same on the exhale but do try to build up to the count of five.
Let's try it.
Close your eyes if you wish.
Get comfy,
Back straight,
Not rigid,
Hands in your lap,
Palms facing upwards.
Allow your body to relax and soften.
We will practice this to start with.
I will be breathing to the count of five but do at your own pace if that is better for you.
So just follow my breath.
Get ready.
Two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five.
So that is the pace.
A count of five for the inhale and the same for the exhale.
Nice and smooth and steady.
Now continue this practice by yourself for the next few moments.
And now allow the practice to fall away and just breathe normally.
Bring your attention to parts of your body in contact with the seat and to any noises outside or inside the room.
And when you are ready,
Open your eyes.
Thank you.
