Improving heartrate variability with chronic illness is no mean feat. In fact, from my research, it looks like heartrate variability (HRV) could be a good clinical indicator for Myalgic Encephalomyelitis (ME/CFS). It’s also a helpful tool for general health.
In this post find:
- What is HRV
- Optimal HRV
- 5 things that can improve it
- My best recommendation for those of us with chronic pain and fatigue to improve
HRV measures the variation in time between heartbeats. A low HRV often indicates that the body is under stress or strain. It suggests that the autonomic nervous system (ANS) is leaning more toward a “fight or flight” (sympathetic) state rather than a “rest and digest” (parasympathetic) state.
Low HRV is common in ME/CFS due to autonomic dysfunction, particularly dysautonomia. This means the body struggles to properly regulate functions like heart rate, blood pressure, and digestion. It may indicate that the body is not recovering well, even after rest, or is under chronic physiological stress.
Optimal Heartrate Variability
If you’re curious what your ideal HRV is by age and gender, see this website.
As a 39 year old woman, mine should be in the 40s. Generally mine has been 30, maximum. Since my trip, it’s been in the low 20s.
Low heartrate variability is a cause for concern and often indicates serious health issues.
In hypermobility, fibromyalgia, ME/CFS and related conditions, it’s associated with the dysautonomia or autonomic nervous system dysfunction.
I’ve done my best over the years to improve. And I do a lot of the right things. So I want to say, up front, if you’ve also tried All The Things and your HRV is low. I am here with you.
But there are some things I would be frightened to think of what my HRV would be without. So in this post, I am going to share what I would do if I were just learning about these things. My top recommendations to try. As a patient advocate who’s learnt a lot (and is still learning) and a yoga and meditation teacher.
Cardiovascular exercise
This may not be safe or advised depending on your level of ME/CFS. If you’re moderate or severe, it may not be appropriate. But if you’re mild and your doctor gives the go ahead, start low and go slow. How to start exercise with CFS.
Getting your heartrate up in a safe and controlled manner has shown to be helpful. It’s that balance between safe highs and safe lows (relaxation techniques). Start where you are and slowly increase as your body allows. As an example, when I started walking again after my hysterectomy and endometriosis excision surgery, I literally started by shuffling across the lounge. Then across my yard. Then to the short end of the street. Finally, around the block I was used to doing. Now, 18 months later, and improved overall (due to many factors) I am looking at ways to challenge myself such as extra inclines.
Good sleep
Does it sound like this improving the HRV thing is impossible? From these first two recommendations, you may think so. But bare with me. Working on our sleep is always a helpful thing. But I will acknowledge (loudly) that it is not necessarily easy. And for some, near impossible.
I’ve worked on my sleep for 20 years. I have an impeccable protocol. And sometimes, it just doesn’t’ happen. We do our best. I have some suggestions below. For now, here’s an article about sleep and HRV.
Relaxation techniques/Yoga
Activating the parasympathetic nervous system – the opposite of the stress response is super helpful here. I’m not saying it’s a magic fix, as a yoga and meditation teacher who has practices some form of both every single day for many years. But I’d be frightened to see my HRV without it!
Breathwork, restorative yoga, breath-focused yoga and meditation are great tools for this. More suggestions below.
Hydration
Staying hydrated could be an easy win for us! Read more here. Hydration improves many bodily functions, including heart function.
Natural Sunlight
Natural sunlight has many benefits, including supporting the natural rhythm of our bodies – generating vitamins and minerals necessary to be well. Light exposure first thing in the morning and at dusk has shown to help with sleep. A double whammy for the HRV.
How would I recommend you start to improve HRV?
Make an easy morning and evening routine.
Easiest recommendation
When you get up, while still lying down if you like, do some breathwork. Simply make your exhale longer than your inhale. Pay attention to your breath for a few minutes. Slowing it down with your longer exhales. Then take a big glass of water, maybe with electrolytes.
Better morning routine
Gentle breathwork (I have several ideas in my brand new book My Mindfulness Toolkit for Chronic Pain and Fatigue)
Affiliate notice: Please note that some of my links are affiliate links. If you make a purchase using one of these links, I may make a small commission at no extra cost to you.
Some gentle stretches (i.e.. mountain pose, tall mountain, swaying mountain, seated twist, forward fold)
Meditation (body scan while still in bed, Yoga Nidra while still in bed, mindfulness meditation seated in your chair)
It could take a total of 10 minutes or longer, depending on what you have. Make it slow and breath-focused.
Follow this with a big glass of water, maybe with electrolytes, hopefully in the sunshine (on your steps/in your yard?)
Evening routine options
Right before bed you could do one or more of the following
- Restorative yoga (supported child’s pose)
- Breathwork practice
- Slow, breath focused yoga flow (here’s a gentle beginner yoga class for free)
- Meditation (body scan, Yoga Nidra, mindfulness, mantra)
- Warm bath with Epsom salts
