Heart Rate Variability (HRV)

A Window into the Nervous System

You’ve probably heard about Heart Rate Variability – aka HRV – as it is particularly popular with high level athletes.  But how can people learn about their nervous system with this interesting bit of data?  In this article, find out what HRV can inform you about, different ways to measure it and what your results might mean. 

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Heart Rate Variability - What is It?

Heart Rate Variability (HRV): A Window Into the Nervous System

Heart Rate Variability (HRV) refers to the natural variation in time between heartbeats. Rather than indicating how fast the heart is beating, HRV reflects how adaptable and responsive the nervous system is to stress, recovery, and daily demands.

In general terms, higher HRV is associated with greater nervous system flexibility, while persistently lower HRV can reflect ongoing stress, poor sleep, illness, or limited recovery. For people dealing with stress, anxiety, or sleep disruption, HRV can offer a helpful trend-based way of understanding nervous system load over time.

Importantly, HRV is not a diagnostic tool. Its value lies in patterns, not single numbers.

Using Wearables to Track HRV

Most people now encounter HRV through consumer wearables. These devices differ in how, when, and how often HRV is measured — which greatly affects usefulness.

Below is a practical comparison of commonly used options.

Oura Ring

Pros

  • High-quality HRV signal

  • Detailed trend tracking

  • Strong recovery analytics

Cons

  • Performance-oriented language (“strain,” “recovery”)

  • No screen (app-dependent)

  • Monthly subscription

Final Grade: Best for: stress, anxiety, insomnia, and those wanting calm, passive tracking.

Whoop

Pros

  • Measures HRV overnight during sleep (most reliable context)

  • Uses rolling averages that reduce daily noise

  • Strong focus on sleep and recovery

  • Very easy to use, minimal interaction required

Cons

  • Requires ring sizing

  • Subscription fee

  • Limited daytime feedback (which is often a benefit for anxious users)

Final Grade: Best for data-driven users who enjoy metrics and context.

Apple Watch

Pros

  • Widely available

  • Integrates with Apple Health

  • Multi-purpose device

Cons

  • HRV measured intermittently, not strictly overnight

  • Data can be noisier

  • Easy to over-check readings

Final Grade: Best for people who already own one and want general awareness.

Garmin Wearables

Pros

  • Overnight HRV status

  • Strong physiological tracking

  • No subscription on many models

Cons

  • More athletic framing

  • Interface can feel complex

Final Grade: Best for tech-comfortable users who want robust metrics.

Making Sense of HRV

The most helpful approach is to:

  • Track overnight HRV

  • Look at trends over weeks, not days

  • Use HRV as context, not judgment

For many people, HRV becomes most meaningful when paired with approaches that support nervous system regulation — such as improved sleep, stress reduction, breathing practices, and acupuncture.

The goal isn’t a perfect number. It’s a nervous system that becomes more resilient over time.

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