#829 - Dr Leah Lagos - How To Improve Your Heart Rate Variability

At a Glance

• Importance of HRV in Health and Fitness - “Heart rate variability is one of the most important new metrics that people are using to gauge heart health, longevity, and fitness.” This highlights the significance of HRV in monitoring overall well-being.

• Breathing Techniques for Performance - “Counting with the breath, and this is not for the 15 minutes is you can’t count and think at the same time.” This emphasizes the importance of breathing techniques in improving performance and focus.

• Nasal Breathing vs. Pursed Lips Breathing - “Inhale through the nose and exhale through the mouth leads to increases in HRV when we test it in the moment.” This sheds light on the impact of different breathing techniques on HRV.

• Vagal Practices for Parasympathetic State - “Sound baths activate the parasympathetic nervous system and increase HRV.” This introduces alternative practices for enhancing vagal tone and relaxation.

• Unexpected Factors Affecting HRV - “Acupuncture and energy healing have shown to improve HRV in some individuals.” This highlights the diverse range of factors that can influence HRV.

• Challenges in HRV Measurement - “Movement-related changes can skew HRV readings, especially during restless nights or physical activity.” This addresses the pitfalls and challenges in accurately measuring HRV.

What to Do

• Train the heart first - By focusing on training the heart rhythms first, you can establish a baseline for resonant frequency breathing and eventually reprogram your breath rate. This approach helps in optimizing oxygen and blood flow to the brain, enhancing cognitive function.

• Maintain breathing practice - Even after completing the initial 10-12 week protocol, it is important to continue breathing exercises at least 3-4 times a week for 15 minutes to sustain the gains achieved and prevent regression. This ensures that the benefits of HRV training are maintained over time.

• Use a breath pacer - Incorporating a visual breath pacer during breathing exercises can enhance cognitive effects by optimizing oxygen and blood flow to the prefrontal lobe. This helps in improving attention and focus during the practice sessions.

What to Get

• Heart, Breath, Mind: Train Your Heart to Conquer Stress and Achieve Success by Leah Lagos - Contains a program for heart rate variability biofeedback.

• Polar Straps - Amazon - Used for measuring HRV in the moment and has high scientific reliability.

• Aura Ring - Amazon - Helpful for tracking HRV.

• Varilux Lamp - Amazon - Used by some individuals to impact HRV.

Summary

In this podcast episode, Dr. Leah Lagos, a clinical psychologist and HRV performance coach, discusses the importance of heart rate variability (HRV) in measuring heart health, longevity, and fitness. She shares insights on how to improve HRV, highlighting the crucial relationship between HRV and brain function, as well as the best ways to optimize HRV. Dr. Lagos emphasizes the role of breath, stress, and fitness in impacting HRV, and provides practical tips for enhancing HRV through biofeedback training.

One interesting point discussed is the use of HRV monitoring devices, such as the Polar strap, to track HRV in real-time and optimize performance. Dr. Lagos also mentions the benefits of incorporating breathing exercises, such as counting breaths, to regulate HRV and achieve a parasympathetic state. Additionally, she touches on the importance of self-awareness and individualized approaches to HRV training, noting that what works for one person may not work for another.

Furthermore, Dr. Lagos explores the impact of nasal breathing on HRV and discusses different breathing strategies for maximizing HRV training. She acknowledges the variability in individual responses to different breathing techniques and emphasizes the importance of personal preference in determining the most effective approach. Overall, the episode provides valuable insights into the significance of HRV in optimizing health and performance, as well as practical strategies for improving HRV through breathwork and biofeedback training.