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August 24, 2024 • 58min
#829 - Dr Leah Lagos - How To Improve Your Heart Rate Variability
Modern Wisdom
Dr. Leah Lagos is a clinical psychologist, HRV performance coach, and author who has spent decades optimizing the HRV of high performers. In this episode, she discusses the science behind HRV, its importance for health and performance, and her protocol for improving HRV through resonant frequency breathing.
#829 - Dr Leah Lagos - How To Improve Your Heart Rate Variability
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Key Takeaways
- Heart rate variability (HRV) is a measure of the variability between heartbeats and is an indicator of autonomic nervous system health and resilience
- Higher HRV is generally associated with better health, cognitive function, and ability to handle stress
- Resonant frequency breathing at around 5-6.5 breaths per minute can significantly improve HRV over 10-12 weeks of consistent practice
- Improving HRV can enhance cognitive function, decision-making, stress management, and athletic performance
- HRV training works by strengthening the baroreflex and improving autonomic nervous system flexibility
- Consistent practice of 15 minutes twice daily for 10-12 weeks is key for seeing significant HRV improvements
- HRV can be used as a metric to gauge the effectiveness of various health and wellness interventions
- Common pitfalls in HRV training include trying too hard and not relaxing into the practice
Introduction
Dr. Leah Lagos is a clinical psychologist, HRV performance coach, and author who has spent decades optimizing the HRV of high performers. In this episode, she discusses the science behind HRV, its importance for health and performance, and her protocol for improving HRV through resonant frequency breathing.
Topics Discussed
What is HRV and Why is it Important? (3:57)
Dr. Lagos explains that HRV refers to the variability between heartbeats and is an indicator of autonomic nervous system health and flexibility. Key points:
- Higher HRV is associated with better health, cognitive function, and stress resilience
- HRV was originally used to predict vitality of unborn babies
- Now used as a metric for cardiovascular health and various clinical conditions
- Dr. Lagos focuses on using HRV to optimize performance in healthy individuals
The Science Behind HRV (6:31)
Dr. Lagos breaks down the technical aspects of HRV:
- HRV measures oscillatory variability between heartbeats in milliseconds
- Resonant sinus arrhythmia (RSA) is key - heart rate increases on inhale and decreases on exhale
- Goal is to have large, "ocean-like" waves in this oscillation pattern
- Higher HRV indicates better autonomic flexibility and ability to respond to stress
HRV and Brain Function (15:13)
Dr. Lagos discusses the relationship between HRV, autonomic flexibility, and cognitive function:
- HRV is linked to "cognitive dexterity" - ability to focus deeply and zoom out for context
- Improving HRV can enhance inhibitory control and decision-making
- HRV training impacts the prefrontal cortex specifically
HRV and Heart Health (18:41)
The connection between HRV and cardiovascular health:
- Higher HRV is correlated with better cardiovascular health and longevity
- Low HRV is associated with various cardiovascular conditions
- HRV training can improve cardiovascular efficiency
Dr. Lagos' HRV Training Protocol (24:50)
Dr. Lagos outlines her 10-12 week protocol for improving HRV:
- Identify individual's resonant breathing frequency (usually 5-6.5 breaths/min)
- Practice resonant breathing for 15 minutes twice daily
- Use a visual pacer to enhance cognitive benefits
- First 4 weeks focus on maximizing baseline HRV
- Weeks 5-10 work on managing stress in the moment
- Goal is to strengthen baroreflex and improve autonomic flexibility
Maintaining HRV Gains (32:54)
How to maintain HRV improvements after the initial training period:
- Continue practicing 3-4 times per week for 15 minutes
- Adjust frequency based on individual needs and goals
- Some may benefit from occasional "booster" periods of more intensive practice
Practical Applications of HRV Training (34:31)
Dr. Lagos shares how HRV techniques can be applied in daily life:
- "Power 5" - 5 resonant breaths to reset in stressful moments
- Use before meals or other regular activities to stay calibrated
- Athletes use between plays/holes to clear mind and return to baseline
- Counting breaths (e.g. 4 in, 6 out) to occupy mind and prevent racing thoughts
Nasal Breathing and HRV (39:02)
Dr. Lagos discusses nasal breathing in relation to HRV:
- Has not found nasal-only breathing to be superior for HRV in most cases
- Often recommends inhaling through nose, exhaling through mouth
- Emphasizes individual differences - some may benefit more from nasal breathing
HRV and Physical Training (43:28)
The relationship between HRV and physical fitness:
- HRV training and VO2 max training work well together
- HRV training develops stress modulation reflex that VO2 max doesn't
- Individual responses to different types/durations of exercise vary
- HRV can be used to optimize training protocols for individuals
Measuring HRV (48:25)
Best practices and pitfalls in measuring HRV:
- Nocturnal HRV measurements are generally reliable
- Movement, alcohol, late eating can skew readings
- Wearables like Oura ring, Polar straps can be useful
- Continuous measurement preferable to snapshots
- Use HRV as a relative measure for yourself, not absolute comparison to others
Other Practices to Improve HRV (52:07)
Additional interventions that may improve HRV:
- Sound baths and vibrational therapies
- Acupuncture
- Certain supplements (e.g. "Lyma")
- Light exposure therapies
Common Pitfalls in HRV Training (54:48)
Mistakes to avoid when practicing HRV training:
- Trying too hard or putting too much pressure on oneself
- Not relaxing into the practice
- Inconsistent practice or giving up too soon
- Underlying chronic stress or trauma may require additional support
HRV Training for Trauma and PTSD (57:22)
Adapting HRV training for those with trauma or PTSD:
- May take longer to see effects due to heightened startle response
- Pairing breathing with memories of feeling safe can help
- Persistence is key - benefits will come with consistent practice
Conclusion
Dr. Leah Lagos provides a comprehensive overview of heart rate variability (HRV) and its importance for health, cognitive function, and performance. Her resonant frequency breathing protocol offers a scientifically-backed method for improving HRV over 10-12 weeks of consistent practice. By enhancing autonomic nervous system flexibility and strengthening the baroreflex, HRV training can lead to better stress management, decision-making, and overall wellbeing. While individual responses may vary, the key to success lies in consistent, relaxed practice and using HRV as a personalized metric for optimizing one's physical and mental state.