I heard a mentor talking several months ago about monitoring her HRV(heart rate variability) Saying that if it was on the low it could be a sign of health issues or the body in a trauma response. So I trialed the whoop. Although it took a week to calculate my average HRV, I saw that it was in fact low(14-22) and currently tracking with an old Fitbit(I don’t like watches and never wear them but doing so currently for tracking reasons) I know not to compare with anyone else’s HRV because everyones “normal” range will be different. So I did some research and that’s shortly before I ended up at the doctors and getting over 8 vials of blood drawn thus far for the lab work that continues. I saw it in the HRV level before as little signs were beginning to show.
Heart Rate Variability (HRV) is more than just a number on a fitness tracker—it’s a direct window into your body’s autonomic nervous system and a profound indicator of how you respond to stress, heal, and connect with your inner world.
Exploring HRV in detail—scientifically, emotionally, mentally, physically, and spiritually.
🧠 What is HRV (Heart Rate Variability)?
Definition:
Heart Rate Variability is the measurement of the time variation between each heartbeat. Contrary to what many assume, your heart doesn’t beat like a metronome. For example, if your heart beats 60 times per minute, the intervals between beats may not be exactly 1 second—they may be 0.92, then 1.04, then 0.96 seconds apart. This subtle fluctuation is called HRV.
📏 How is HRV Measured?
HRV is measured in milliseconds (ms) and assessed through electrocardiogram (ECG) or advanced wearable sensors (like WHOOP, Oura Ring, Garmin, Apple Watch).
There are different ways to calculate HRV, but common methods include:
•SDNN (Standard Deviation of NN intervals): Reflects total variability.
•RMSSD (Root Mean Square of Successive Differences): More sensitive to parasympathetic (rest-and-digest) activity.
•LF/HF Ratio: Compares low-frequency (stress/sympathetic) to high-frequency (recovery/parasympathetic) signals.
🧬 HRV and the Nervous System
Your HRV reflects the balance of your autonomic nervous system (ANS):
•Sympathetic nervous system = fight-or-flight
•Parasympathetic nervous system = rest-digest-heal
A high HRV means:
•You can easily switch between stress and calm
•Your nervous system is adaptable and flexible
•You’re resilient and recovering well
A low HRV means:
•Your nervous system is in a chronic state of stress
•You’re less resilient
•Recovery and healing are delayed
🧠 What HRV Means Mentally
•High HRV is associated with:
•Mental clarity and flexibility
•Enhanced focus and decision-making
•Reduced anxiety and improved resilience under pressure
•Low HRV is linked to:
•Brain fog
•Increased risk of anxiety and depression
•Reduced ability to regulate emotions and respond to challenges
The brain and heart are in constant dialogue—your HRV is a reflection of how calm, centered, or chaotic your mental landscape is.
💖 What HRV Means Emotionally
•Emotionally regulated people tend to have higher HRV.
•Emotions like gratitude, compassion, joy, and love raise HRV.
•Emotions like fear, anger, grief, and shame lower HRV.
Studies show that even recalling a moment of love can boost HRV, while ruminating on trauma can suppress it.
💡 HRV is a biological signature of your emotional state.
•Adaptogens and nutrients (e.g., magnesium, omega-3s, B vitamins)
•Grounding and cold exposure (when used wisely)
🧘♀️ What HRV Means Spiritually
From a spiritual perspective, HRV is a subtle reflection of your energetic coherence and soul alignment.
•When you’re in a state of inner peace, forgiveness, presence, and love, your HRV increases. This is called cardiac coherence—a synchronized rhythm between your breath, heart, and brain.
•When you’re in spiritual conflict, disconnected from your purpose, or emotionally shut down, HRV drops.
HRV as a Spiritual Mirror:
Spiritual State + HRV Impact
Meditative stillness
↑ Increased HRV
Gratitude and compassion
↑ Increased HRV
Disconnection and fear
↓ Decreased HRV
Alignment with soul’s path
↑ Coherent HRV rhythm
HeartMath Institute research shows that HRV becomes a tool for heart-brain coherence—when your heart and brain enter a harmonious, healing rhythm, you enter deeper spiritual awareness.
It listens when you push too hard. It rejoices when you rest.
It responds when you love, forgive, and breathe.
It is the invisible heartbeat of your nervous system, your emotions, and your soul.
To live a heart-coherent life—mentally sharp, emotionally open, physically vital, and spiritually aligned—is to tend to your HRV as if it were your internal compass.
