Beyond mental health, heart rate variability might even provide insight into how well you are ageing. Being chronically stressed fuels inflammation, studies show, and inflammation plays a role in numerous chronic diseases. Since heart rate variability is one way to assess how well the body is handling stress, it could be used to predict inflammation levels and, thus, risk for ageing-related disease, argued one 2024 research review.
Could heart rate variability be a treatment target?
Some researchers think that purposely manipulating heart rate variability could be an effective way to treat various mental and physical health conditions.
Breathwork is perhaps the most accessible way to regulate your heart rate variability, because the heart naturally speeds up and slows down in time with your inhalations and exhalations, says Tim Herzog, a licensed clinical psychologist in Virginia, US, who is also a certified biofeedback practitioner. Herzog recommends that people set aside about 20 minutes, twice a day, to practice slow, mindful breathing – like inhaling for four seconds, then exhaling for six.
More research is needed, though. There are different ways of practicing breathwork besides this, and experts need to work out which is best. Still, some studies suggest it’s a promising path to follow. Researchers have found that when people with mental health conditions, including PTSD and depression, practice structured breathing meant to boost their heart rate variability scores, their mental health symptoms tend to decrease.
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