6 Key Low HRV Symptoms You Shouldn’t Ignore & 8 Ways to Improve It

Do you feel stressed, tired, or moody, even after a good night’s sleep? Is your workout performance or recovery lagging without an apparent cause? You might be dealing with low heart rate variability (HRV). Low HRV can affect your physical and mental health, leading to poor workout performance and even overtraining if left unchecked. This article will help you recognize the signs of low HRV and provide practical solutions to get you back on track, optimize your workouts, and enhance your overall well-being. Stick around to learn about DIY cold plunge and its benefits.
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GoPolar’s cold plunge app is a powerful tool to support your recovery. With features designed to maximize your cold plunge sessions, the app can help alleviate low HRV symptoms, allowing you to get back to performing at your best. 

What Is Heart Rate Variability (HRV)?

HRV, or heart rate variability, measures the time between heartbeats. The time between each beat varies; therefore, there could be 0.7 seconds between two beats and 1.20 seconds between two beats. These individual measures of the time between two heartbeats are known as RR intervals and are recorded in milliseconds.

Why Is HRV Important?

HRV is an indicator of the function of the body’s autonomic nervous system (ANS), which controls key involuntary processes like:

• Heartbeat
• Blood pressure
• Breathing rate

The ANS comprises two opposing branches, the sympathetic and parasympathetic nervous systems. 

How Do Stress and Relaxation Affect HRV?

In response to stress or other perceived threats to safety or well-being, the sympathetic nervous system activates the body’s “fight or flight” response. This ANS branch prepares the body to take action to get out of a threatening situation, resulting in an increased heart and respiration rate to supply the body with more oxygen and increased pupil size to improve vision. 

The body also limits digestion and stimulates glucose to boost energy levels.  

The Rest and Digest Response

The parasympathetic branch is responsible for the “rest and digest” response, which is activated during periods of relaxation and directs the body to perform processes key to survival. The parasympathetic branch decreases heart rate, lowers blood pressure and respiration rate, and kick-starts digestion. 

What Does HRV Measure?

HRV measures the interaction and balance between the two ANS branches. When the two branches function optimally, they send opposing directives to the heart—the parasympathetic system tells the heart to beat slower, while the sympathetic system tells the heart to beat faster.

This interaction is a sign of a balanced nervous system. It results in fluctuations in the time between heartbeats that can be picked up and measured as HRV.

What Is the Difference Between Heart Rate and HRV?

Your heart rate shows how often your heart beats in a minute, measured as beats per minute (bpm). In contrast, HRV shows the interval between two heartbeats, measured in milliseconds (ms). So, when your heart rate is 60 bpm, it does not mean there has been a gap of one second between two heartbeats. One set of heartbeats may be at an interval of 1.3 seconds, whereas the next two may be at an interval of 0.7 seconds. 

How Heart Rate and HRV React To Exercise and Recovery

Exercise Response

• The heart rate rises to supply muscles with oxygen.
• HRV typically drops during exercise to meet increased energy demands.

Post-Exercise Recovery

• Heart rate gradually returns to normal after exercise.
• HRV increases, indicating good recovery and reduced stress on the body.

The Implications of Heart Rate and HRV for Health

While heart rate and HRV provide valuable insight into your health, they have different implications. Heart rate is good for gauging how your body responds to exercise, with a lower rate at rest and after activity indicating better cardiovascular fitness. A normal HRV also suggests that you’re in good health. But if your HRV is low, it could mean your body is under stress, overtraining, or not functioning optimally.

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How Does Heart Rate Variability Work?

Heart rate variability refers to the variation in time between each heartbeat. The time between heartbeats isn't consistent, and it fluctuates based on a variety of factors, including:

• Activity level
• Stress
• Respiratory patterns

This variability indicates how well the body can respond to external stimuli, with more significant variability generally indicating better health. 

The Autonomic Nervous System and Heart Rate Variability

The autonomic nervous system controls heart rate variability. This body system operates without conscious thought, automatically regulating the body’s processes to help it respond to stressors. The autonomic nervous system has two branches:  

The Sympathetic Nervous System

This is the body’s “fight or flight” response. It prepares the body to respond to danger by increasing heart rate, blood pressure, and respiration.

The Parasympathetic Nervous System

This helps the body relax after a stressful event. It slows heart rate, decreases blood pressure, and promotes recovery. 

Both systems are always active, but one predominates at any given time. Heart rate variability is higher when the parasympathetic nervous system is dominant and lower when the sympathetic nervous system is in control.

What Is an Ideal HRV?

Heart rate variability, or HRV, measures the time between heartbeats. It’s controlled by the autonomic nervous system, which has two branches:

• The Sympathetic Nervous System: This controls the body’s fight or flight response
• The Parasympathetic Nervous System: It promotes a state of calm and recovery. 

HRV can fluctuate based on a variety of factors, including:

• Stress
• Sleep
• Recovery
• Overall health

A Personalized Measure of Fitness and Resilience

While other physiological measures like heart rate and blood pressure have ranges that are considered ideal for the average person, HRV is a much more individualized metric. There is no standard HRV range. That being said, a higher HRV is considered an indicator of better fitness and resilience to stress. A high HRV means that the body is actively responding to both branches of the ANS, indicating that the body is responsive to feedback and primed to perform optimally. 

The Sensitivity of HRV Readings

It’s critical to understand that HRV is a compassionate metric. HRV readings can fluctuate from morning to night and from one day to another, and readings from two different people can also be very different when compared. 

Certain factors have been linked to specific trends in HRV readings. For example, older individuals tend to have lower HRVs; women usually have lower HRVs than men and elite athletes typically have higher HRVs than non-athletes.

Factors Influencing HRV

HRV doesn’t operate in a vacuum; it is influenced by a variety of factors, including:

Physiological Factors

Factors that can impact your heart rate and HRV:

• Age
• Gender
• Genetic factors
• Circadian rhythm

Lifestyle Factors

Lifestyle factors include:

• Diet
• Physical activity
• Stress
• Alcohol consumption
• Tobacco use
• Sleep
• Medications, etc. 

Diseases

Studies have shown that HRV is lower in people suffering from diseases such as:

• Diabetes
• Heart diseases
• Lung diseases
• Renal diseases, such as chronic kidney insufficiency
• Anxiety disorders
• Panic attacks
• Posttraumatic stress disorders
• Epilepsy
• Anorexia
• Other psychiatric diseases

External Factors

Variables that can cause changes in HRV include:

• Climate
• Exposure to noise
• Induced pain

Tracking Your HRV

When monitoring your own HRV, it’s much more informative to track trends in your HRV than to compare your readings to others. Focusing on your HRV is the best way to get insight into what is typical for your body and how ready you are to perform to the best of your abilities at any given time.  

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Is It Better for Your HRV To Be Low or High?

Heart rate variability (HRV) measures the time between heartbeats. Despite its name, HRV isn’t about how fast your heart beats. Instead, it’s about the subtle changes in time between beats. For example, if your heart rate is 60 beats per minute, your heart is beating once a second. However, if you measure the time between beats, you might find one second, then 1.2 seconds, then 0.9 seconds, then 1.3 seconds, and so on. 

These variations—and the ability to have such variations—are what scientists call heart rate variability. HRV is an objective, quantifiable marker of autonomic nervous system activity. The higher your HRV, the more flexible your heart is; the more adaptable it is to your body’s ever-changing demands. 

HRV is a strong indicator of your body’s:

• Resilience
• Recovery
• Performance

The numbers can vary from person to person. Generally, a higher HRV is considered “better” than a lower HRV, but this varies from person to person. Talk with a healthcare professional if you notice any major shifts in your HRV.

What Affects Heart Rate Variability?

HRV may offer a noninvasive way to signal imbalances in the autonomic nervous system. Based on data gathered from many people, if the system is in more of a fight-or-flight mode, the variation between subsequent heartbeats tends to be lower. If the system is more relaxed, the beat variation may be higher. A higher HRV indicates that your body is functioning well, responding to environmental changes, and adapting to external stressors. On the other hand, lower HRV suggests that your body is under duress and may be struggling to cope with internal or external stressors. 

Why Is Heart Rate Variability Important?

This suggests some interesting possibilities. People who have a high HRV may have greater cardiovascular fitness and may be more resilient to stress. HRV may also provide personal feedback about your lifestyle and help motivate those considering taking steps toward a healthier life. 

You might see a connection to HRV changes as you incorporate more:

• Mindfulness
• Meditation
• Sleep
• Physical activity

For those who love data and numbers, this could be a way to track how your nervous system reacts to the environment and your emotions, thoughts, and feelings.

6 Low HRV Symptoms

1. Fatigue — The Hidden Drain on Performance and Life

Individuals with low heart rate variability (HRV) report higher fatigue scores. It’s also common for those with low HRV to experience chronic fatigue. Healthcare providers and patients can monitor HRV trends to manage conditions such as chronic fatigue syndrome.

2. Poor Sleep — The Unseen Performance Killer

Reduced sleep quality can be an indicator of low HRV. Research has found that sleep deprivation leads to a decline in HRV, demonstrating a negative relationship between sleep disruptions and HRV.

3. Anxiety and Depression — The Dangers of Low HRV

Low HRV has also been linked to higher self-reported scores of anxiety and depression. Research has found that individuals who experience more severe symptoms of major depression tend to have lower HRV and that HRV may be able to be used as a marker for depression severity. Additional research has linked anxiety disorders, including:

• PTSD
• Generalized anxiety disorder
• Panic disorders to low HRV

4. Reduced Cognitive Function — Difficulty with Everyday Tasks

Another symptom of low HRV is difficulty completing everyday cognitive tasks. One study found that individuals scoring poorly on inductive reasoning tasks were likelier to have low HRV. Further research has found that low HRV is linked to impaired learning and memory through verbal recall and reduced executive function.

5. Autonomic Dysfunction — When the Nervous System Goes Awry

Autonomic dysfunction, also called dysautonomia, occurs when the proper function of the ANS is disrupted. It can harm the ability of many other bodily systems to operate normally. Autonomic dysfunction can make regulating:

• Heart rate
• Blood pressure
• Body temperature
• Sweating difficult

Low HRV occurs when one branch of the ANS is dominant, which is one example of autonomic dysfunction.

6. Inflammation — The Body's Toxic Response to Stress

A meta-analysis of studies on the relationship between HRV and inflammation found that HRV can be used as a marker of inflammation in the body. Lower HRV was associated with more inflammation. Research has also linked elevated CRP levels, a well-known inflammation marker, to lower HRV.

10 Strategies to Improve HRV

1. Exercise

One of the best ways to increase HRV is to follow a consistent fitness regimen. Research has found that regular exercise can improve HRV. Specifically, studies show that Zones 2 and 3 workouts improve overall performance and health.

2. Proper Diet

A healthy diet is associated with high HRV. Specific foods have also been found to increase HRV, including:

• Fish
• Nuts
• Yogurt
• Foods rich in vitamin B12

Maintaining a routine meal schedule is also essential for overall health and HRV. Try to eat at the same times each day and avoid eating close to bedtime.  

3. Manage Stress

Stress can negatively impact HRV, so taking measures to reduce your stress level is important. Stress-relief strategies include:

• Connecting with loved ones
• Listening to music
• Reducing caffeine intake
• Activities like yoga, gardening, drawing, or painting 

4. Breathing Exercises

Breathing exercises can help you manage your stress and improve HRV. Research has found that breath control techniques can improve HRV and autonomic nervous system function. WHOOP in-app breathing exercises can support you in your efforts to improve your HRV via this simple, relaxing, yet highly effective strategy.

5. Get Enough Sleep

Boosting sleep hygiene is an excellent way to improve HRV. Consistent sleep and wake times help you get enough sleep each night, maintain the body’s circadian rhythm, and increase time spent in REM and deep sleep.

6. Light Exposure

Exposure to natural sunlight is another way to promote the body’s natural circadian rhythm and improve HRV. As little as 20 minutes of light exposure each morning after waking can significantly impact:

• Energy levels
• Hormone production
• Sleep consistency

7. Intermittent Fasting

Also referred to as time-restricted eating, intermittent fasting refers to the practice of limiting the times of the day during which food is consumed to occur between a 6 to 10-hour window, in your waking hours, thereby prolonging the hours between your last meal of the day and your first meal of the next day, without restricting calorie intake or changing diet, necessarily. This simple mealtime shift has also improved HRV when done correctly.

8. Don’t Drink Too Much Alcohol

While a single alcoholic beverage didn’t affect HRV, two drinks decreased it by 28–33 percent, according to one study. Chronic drinking can also depress HRV.

9. Get Enough Water

One study found that even mild dehydration resulted in lower HRV. According to the National Academy of Medicine, women need about 2.7 liters, and men need about 3.7 liters daily from beverages and foods to meet their hydration needs. People who exercise more or are in hot climates need more.

10. Cold Thermogenesis

Exposing the body to cold temperatures can also be a useful strategy for increasing HRV. Brief exposures to the cold through ice baths, cold showers, or plunges stimulate the vagus nerve, leading to parasympathetic nervous system activation and improvements in HRV.

Track, Share, and Connect With GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge, shower, and sauna sessions with your Apple Watch.
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• Find the best spots to cold plunge in your area. 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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Why Check Heart Rate Variability?

Measuring heart rate variability can uncover imbalances in your autonomic nervous system, providing insights into your stress levels. The balance between the responses in your sympathetic and parasympathetic nervous systems determines your heart rate variability. 

An average HRV score above normal suggests that your autonomic nervous system is working in a rest-and-digest mode more often than a "fight-or-flight" mode. This is good news for your heart and emotional health.

Assessing Lifestyle Habits

Tracking your heart rate variability over time can show you how incorporating healthy habits affects your health:

• Regular exercise
• Good sleep hygiene
• Meditation
• Mindfulness

Improvements in HRV can signal that your body is responding well to these positive changes.

Using HRV to Plan Workouts

Once you know your average heart rate variability, you can use this metric to help plan your workouts. For example, you can tolerate a high-intensity workout if your HRV is higher than usual. It might be wise to stick with a lighter exercise routine or rest altogether if it's lower than normal. Whether you're a serious athlete or not, this can help prevent you from overtraining and hurting yourself.

How To Check Your Heart Rate Variability

Heart rate variability is a measurement of the autonomic nervous system. As each heartbeat occurs, the time between beats is not always the same. Your heart may speed up, for instance, when you breathe in and slow down when you breathe out. 

This naturally occurring variation is influenced by the autonomic nervous system, which regulates bodily functions such as your heart rate without conscious control. When you’re facing a stressor — whether physical, emotional, or mental — your HRV will tend to decrease. In other words, there’s less time between beats as your heart works harder to respond to the challenge. Measuring HRV can help you understand your body’s response to stress and recovery. The higher your HRV, the better. 

A faster way to measure your HRV is to use a reliable device, such as those listed below:

EKG: The Gold Standard for Measuring HRV

A standard EKG is the most accurate way of getting your heart rate variability. You can have an EKG in your doctor's office, or they can give you a device called a Holter monitor to take home. A Holter monitor can record your heart's activity over 24-48 hours. You will get a better idea of your heart rate variability with a Holter monitor because it gives more readings over a more extended period and during more activities.

Chest Strap HR Monitors: Accurate and Reliable

Competitive runners and serious athletes often use these to monitor their heart rate while they train. These monitors have a device that wraps around your chest and transmits readings to your phone or computer. These monitors will give you the most accurate readings outside of a medical EKG or Holter monitor. 

Wrist-Worn Fitness Trackers: Good for General HRV Awareness

Various companies have launched apps and heart rate watch systems over the years that can help you check your heart rate variability. These systems take readings through the skin on your wrist. They're the least accurate, and their accuracy is highly dependent on how your wrist device fits. Nevertheless, they are still a good way for most people to understand how their lifestyle affects their heart health. 

Tools to Track HRV

1. Polar H10 Heart Rate Sensor

Benefits

• Renowned for being highly accurate due to chest strap placement. 
• Real-time data tracking and analysis to monitor changes during sessions. 
• Allows access to raw data.

Considerations

Some clients may find the chest strap uncomfortable or invasive, as it must sit directly on the skin under the chest muscles. It requires compatibility with external devices for data visualization.

2. WHOOP Strap 4.0

Benefits

• The algorithm considers factors such as alcohol consumption and sleep that affect HRV. 
• It offers insights into stress, sleep, and recovery, providing a comprehensive picture of client well-being. 
• The portable charging capacity allows for 24/7 HRV measurement. 
• The tracker can be worn on a wrist or bicep band or inside sensor-enhanced technical garments.

Considerations

The lack of display on the device requires a smartphone for data visualization.

3. Apple Watch

Benefits

• It integrates with the Apple Health ecosystem, allowing you to monitor various health metrics. 
• It offers ECG readings (with some models), HRV estimation, and diverse activity-tracking functionalities.

Considerations

Price point is higher compared to other devices.

4. Oura Ring

Benefits

• It offers continuous HRV tracking capacity, offering additional insights into sleep. 
• It is sleekly designed for comfort and 24/7 wear.

Considerations

The primary focus is on sleep, and thus, it may lack some activity-related insights. Clients might need guidance to interpret and understand the data. 

5. HeartMath Inner Balance

Benefits

• It offers real-time HRV captured through a sensor clipped onto the ear. 
• It also includes guided breathing exercises focused on improving autonomic nervous system regulation.

Considerations

Narrow scope, limited to guided breathing exercises.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar is your go-to app for cold plunge, sauna, and recovery. This comprehensive app:

• Tracks your cold plunges and sauna sessions
• Helps you monitor your progress
• Connects you to a community of like-minded individuals

With GoPolar, you can:

• Track your heart rate during cold plunges and sauna sessions
• Review your data trends with Apple Health
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Elevate your recovery routine with the GoPolar cold plunge app—track your sessions, monitor progress, and connect with a community of enthusiasts. Download now to optimize every plunge!

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