BY THE OPTIMIST DAILY EDITORIAL TEAM

Wearable health tech has made it easier than ever to track our well-being, from step counts to sleep scores. However, there is one metric that often goes unnoticed: heart rate variability (HRV). If you have seen it pop up on your smartwatch and wondered, “Is this good? Bad? Do I need to do something about it?”—you are not alone.

“HRV refers to the time between heartbeats,” explains Dr. Bradley Serwer, a board-certified interventional cardiologist and Chief Medical Officer of CardioSolution. While it might seem like your heart beats in a steady rhythm, there is always some variation. This variability is controlled by the autonomic nervous system (ANS), which regulates essential bodily functions like heart rate, digestion, and breathing.

“When the autonomic nervous system is in balance, there tends to be a higher variability in time between heartbeats,” says Serwer. “When the autonomic nervous system is out of balance—either due to increased stress, illness, or autonomic dysfunction—the variability between heart rates decreases.”

So, what does this all mean for you? Let’s break it down.

What affects your HRV?

A variety of factors can influence HRV, including:

• Age and gender – HRV naturally decreases with age and can vary between men and women.

• Circadian rhythm – Your HRV follows a 24-hour cycle, with natural fluctuations throughout the day.

• Physical and mental health – Illness, inflammation, anxiety, and depression can all lower HRV.

• Environmental factors – Exposure to social stress, noise pollution, and smoking can negatively impact HRV.

• Lifestyle choices – Alcohol consumption, sleep quality, and exercise habits play a significant role in HRV levels.

“Heart rate variability can be measured using a standard electrocardiogram (ECG) or photoplethysmography (PPG), which is found in many smartwatches, smartphones, and fitness trackers,” says Serwer. Monitoring your HRV regularly can help you understand how these factors affect your overall health and well-being.

5 key insights your HRV can provide

1. Early warning signs of heart conditions

A low HRV may indicate an increased risk of heart disease. Research suggests that a lower HRV is linked to conditions like myocardial ischemia, which occurs when blood flow to the heart is partially or completely blocked. If you notice significant changes in your HRV, it is important to consult a healthcare provider for further evaluation.

2. Stress levels and resilience

HRV can serve as a real-time indicator of stress levels. Your HRV can indicate if you’re experiencing stress due to certain physiological or environmental stimuli. Studies have shown that chronic stress can lower HRV, making it harder for your body to recover from stressful events.

3. Autonomic nervous system balance

Monitoring HRV can help detect imbalances in the autonomic nervous system (ANS). Research has found that HRV can be a reliable indicator of autonomic nervous system disturbance (ANSD), which has been linked to conditions such as depression and anxiety.

4. Impact of lifestyle habits

Tracking HRV can help you understand how certain lifestyle choices affect your health. Whether it is diet, exercise, or sleep, observing trends in HRV can motivate you to adopt healthier habits. Over time, improving sleep quality, reducing alcohol intake, and managing stress can all contribute to a more balanced nervous system and higher HRV.

5. Emotional well-being

A higher HRV is associated with better emotional regulation and overall well-being. Studies suggest that people with higher HRV are more resilient when facing stressful situations and better able to adapt to change. Strengthening emotional health through mindfulness exercises may help improve HRV over time.

How to improve your HRV naturally

1. Use fitness trackers to your advantage

Many smartwatches and fitness trackers provide daily HRV readings and wellness scores. “This fitness score can be positively affected by regular aerobic exercise, lack of stress, and a healthy diet,” Serwer says. By tracking trends over time, you can identify patterns and make informed decisions about your health.

2. Prioritize stress management

Since stress directly impacts HRV, finding ways to reduce it can have lasting benefits. Practices like meditation, deep breathing, and yoga have been shown to enhance HRV by promoting relaxation and balancing the autonomic nervous system.

3. Focus on quality sleep

Good sleep hygiene plays a crucial role in regulating HRV. A 2020 study found that poor sleep quality can negatively impact HRV, heart rate, and blood pressure. The Centers for Disease Control and Prevention (CDC) recommends adults get at least seven hours of sleep per night to maintain optimal health.

Heart rate variability offers valuable insight into your overall health, from stress levels and emotional well-being to heart health and nervous system function. While HRV naturally fluctuates, making simple lifestyle changes—such as improving sleep, managing stress, and staying active—can help support a healthier heart and body.

By understanding your HRV, you can take proactive steps toward better health—one heartbeat at a time.