HRV Tracking

The new wearable tech is here, and I’ve been checking my HRV a few times a day. The app I’m using is geared toward athletes, but for my application (managing PTSD symptoms) it’s working well, I think. I’m not changing behavior this week, I’m seeing what it does and how, how my number fluctuates throughout the day and how I’m feeling compared to my number. If HRV is new for you, check out my post about why I’m doing this! 

I was at 55 when I woke up yesterday morning, which is pretty good. I was at 44 this morning, and I had a bad night and ended up going back to sleep after I woke up. Data doesn’t resolve anything for me, but can inform how I understand and respond to my own needs, which is something that has been a challenge for me.

I’m pushing through work this week to get prepped for next week when I’ll be traveling and speaking a lot. I also have to submit a project for a client, and that has to be ready to go before I hit the road because I won’t have time to do it later. Despite the sometimes dizzying anxiety I’m experiencing this week, I keep pushing ahead as I’m able. Once I get past next week my deadlines and public appearances should be done for the year, and I can go back to working in quiet on my own time – which means I will need to use that time to really dig into managing PTSD instead of letting it manage me.

Data Collection on Myself

I wear a Fitbit to track my sleep and heart rate. I pay a little attention to steps and exercise, but gone is my compulsive goal-meeting to satisfy the little vibrating band on my arm. I was thinking about giving it up for a bit in an effort to listen to my body rather than a wearable tech device, and I still might, but I just learned about Heart Rate Variability (HRV) and how it can serve as an indicator of symptoms for people who experience PTSD. Per the people at Harvard:

HRV is simply a measure of the variation in time between each heartbeat. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). It works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion. The ANS is subdivided into two large components, the sympathetic and the parasympathetic nervous system, also known as the fight-or-flight mechanism and the relaxation response… HRV is an interesting and noninvasive way to identify these ANS imbalances. If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. In other words, the healthier the ANS the faster you are able to switch gears, showing more resilience and flexibility. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety. A low HRV is even associated with an increased risk of death and cardiovascular disease. Read the full article here

This feels like such good news to me. It doesn’t change the importance of listening to my body, it gives me another way to listen! After a lot of research last night and this morning I ordered a heart rate monitor that can read HRV so that I can try this out. Not only can this help me understand what I’m experiencing, I can take action on that information. There are a variety of ways to improve HRV, even in the short term, for people who experience PTSD, including yoga, meditation, marathon running (not likely for me, but glad to know it’s an option!), focused breathing and other techniques that engaged the parasympathetic nervous system.

I’ve been listening to The Body Keeps The Score, and as technical as it sometimes is and as difficult as it can be to listen to, the information on managing PTSD symptoms has been really helpful to me, and I’m looking forward to trying out HRV monitoring for myself.