What is Heart Rate Variability, And How to Use It to Optimize Your Life (orig. aired on Ben Greenfield Fitness podcast)

Hanu HRV

This is a podcast that I recorded about two years ago for Ben Greenfield. It's a solosode that I did for him all on HRV.

Now this podcast is so incredibly dense and long. We're talking about a deep dive into all things, HRV. We're going to talk about all the different metrics of HRV. We're going to get into depth in terms of psychophysiology, what produces HRV.

There are a couple caveats before we jump into this podcast. There are some things that I've changed my mind on. I recorded this two years ago, and guess what? The science changes and let me explain the two things. Number one is I provide an entire section on normative ranges. I'm actually going to give you permission to skip it. The reason is because I am coming more and more to the conclusion that those normative range bases that I presented are just there as a novelty. They're just there as something that if you're curious, you've got it. Remember we're supposed to only self compare as opposed to normatively compare, but I spend a really long time talking about these normative comparisons and providing frameworks for those based on age among other things.

You can listen to it, but feel free to skip it. If you already know that it's basically pointless to compare yourself normatively, but if you're interested in where you fall by all means like, go for it.

The second thing is that I utilize the term autonomic balance or HRV balance a lot in this podcast. The science has already has also concluded that terminology probably isn't the best terminology. On one hand, you can say yes, there is a level of autonomic balance that happens. But on the other hand, that's way more of an oversimplification of what actually happens.

What I want you to framework this in, when you hear it on the podcast, is that we should think about our nervous system and HRV in terms of double footed driving. Whereas we don't want just have a foot on the gas pedal, which is the sympathetic nervous system, and then we slam on the brakes. We can actually drive with both feet and modulate those. And the point is not to engage in balance. I always come back to the whole point of HRV biofeedback and training is to train autonomic control.

You can tell your sympathetic nervous system what you want to do with it at any given time, as well as your parasympathetic nervous system that comes from training. That's why we created Hanu. It's why you have this system, hopefully in your hands, or you're using it right now is because it is intended to train autonomic control.

So those are the two key points that I wanted to mention. Again, I'm excited to be able to bring you this really deep dive. And I have another podcast coming from the Ben Greenfield podcast that's all about, Hanu. Not just a deep dive in HRV, but Ben actually asks me all about Hanu, the company and mission. So be on the lookout for that one coming very soon.

Last thing before we jump in, just to remind you, if you have already pre-ordered, it's time for you to complete that order. So look out for that email so you can complete it and we can send it to you in August. And also too, if you want to be a pre-order customer and get your device in August, use coupon code POD40. That will take the price from $299 down to a $180. And then after that, it only costs you $12 per month.

In this episode, you'll hear:

-Jay's background and a brief overview of “biofeedback”…7:16

-Research on the use of HRV as a metric and HRV Biofeedback…11:43

-Overview of Psychophysiology…18:46

-What Is Heart Rate Variability…39:55

-Metrics of Heart Rate Variability…49:19

-HRV Norms…1:12:00

-HRV Training/Regulation…1:23:45

-HRV Hacks…1:42:00

–Stephen Porges' Polyvagal Theory…1:51:09

-And much more…

Resources mentioned in this episode:

• BGF podcast w/ Dr. Koniver on cortisol
• Book: Why Zebras Don't Get Ulcers by Robert Sapolsky
• Book: The Oxygen Advantage
• The Christian Gratitude Journal
• Book: The Polyvagal Theory by Stephen Porges