Heart Rate Variability
HRV: the new measure of well-being
To measure HRV
by Setti Method
It is one of the most important indicators of our level of psycho-physical stress! It represents an objective and non-invasive assessment of your ability to cope with psycho-physical and emotional stress.
Therefore, if heart rate (HR) is an average of the number of beats of our heart in a minute, HRV represents the modulation of these beats and can vary for the same HR. This information, as we will see, is very valuable and will help us understand what our stress levels are (and how we can improve them).
INTERVAL HYPOXIA
HRV: the parameter that unites heart and brain
Heart rate variability can tell us a lot about how the heart and brain communicate with each other.
Technically speaking, HRV is a measure of the influence of the autonomic nervous system (ANS) on the sinus node, the real natural pacemaker of the heart, positioned on the roof of the right atrium.
We can divide the nervous system into two large units:
The central nervous system: controls conscious functions such as those of nerves and muscles, reprocesses information from other organs and from the outside, sends new signals to be redistributed to the periphery;
The peripheral nervous system: connects the central nervous system to the rest of the body. Further divided into the somatic nervous system and the autonomic nervous system.
The autonomic nervous system (ANS) implements continuous physiological adjustments with the aim of maintaining a state of dynamic equilibrium within our body which is called homeostasis.
The ANS controls the functions relating to the internal organs and acts by maintaining parameters such as arterial pressure, cardiac output, respiration, body temperature, acid-base balance, volume and osmolality of liquids over time, within physiological limits.
The autonomic nervous system is in turn composed of two other systems and its functioning can be better understood by comparing it to that of a car:
- sympathetic branch – mediated by the spinal chain: accelerator.
- parasympathetic branch – mediated by the vagus nerve: brake.
In most physiological conditions, the activation of one of these branches is accompanied by the inhibition of the other, suggesting the concept of sympathovagal balance.
The job of the ANS is to make sure that all systems work in harmony without negatively affecting the state of health.
What is called EUTONIA allows you to keep the CIRCADIAN RHYTHM efficient.
How to Measure
Heart Rate Variability (HRV)
The rMSSD, i.e. the mean square root of the differences between adjacent intervals, is currently the best marker of the body's ability to adapt in response to stress.
In fact, this method of calculating HRV provides vital information on the activity of the cholinergic reflex, i.e. the body's endogenous anti-inflammatory response: a key mechanism of our body that protects us from the onset of pathologies.
Specifically, a disordered lifestyle, the accumulation of stress and illness prevent the correct functioning of the cholinergic reflex, resulting in low rMSSD values
From a practical point of view, a low rMSSD (and consequently a low HRV) correspond to:
- Poor ability to recover after physical effort.
- Difficulty coping with a high emotional stress situation.
- Increased fasting blood sugar.
- Increased nocturnal urinary cortisol.
- Increase in pro-inflammatory cytokines.
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There is a wide choice of techniques for training HRV, techniques that naturally must be integrated into a broader lifestyle improvement intervention by the Setti Method.
I'll list the most effective ones:
INTERVAL HYPOXIA TRAINING
POSTURE
TOROIDE Breathing
CONSAPEVOLEZZA
BRAIN GYM
Cold-induced thermogenesis: A controlled and gradual exposure to cold water is able to improve the balance of the autonomic nervous system. Therefore, in the absence of medical contraindications, go ahead for cryotherapy, ice baths and cold showers.
To improve HRV
the Setti Method uses
Interval HYPOXIA
Through INTERVAL HYPOXIA you train the mitochondria and avoid their destruction…..
Setti Claudio Massimo
SPA Manager
Naturopath Phytotherapist Iridologist
MTC graduate - Martial Arts Master
Ayurveda graduate - Yoga teacher
Taoist - Kundalini Therapist
Massage physiotherapist - Personal Trainer
President of the Setti's Way Foundation