How To Analyze Stress From Heart Rate Variability
How to Analyze Stress from Heart Rate & Heart RateVariability: A Review of Physiology
STRESS AFFECTS THE AUTONOMIC NERVOUS SYSTEM
TERMINOLOGY Heart rate (HR): heartbeat frequency asbeats per minute (bpm) Heartbeat (R‐R interval): time betweenconsecutive heartbeats (R‐waves) inmilliseconds (ms) Heart rate variability (HRV): beat‐to‐beatvariation in the time betweenconsecutive R‐R intervals
HEART RATE VARIABILITY: A WINDOW TO THE BODYStress reactionsRecovery Lifestyle assessment is based on analysis orheart rate variability (HRV)Vagal nervousactivity HRV means the variation in time betweenconsecutive heartbeatsRegulation ofrespirationSympatheticreactionsAutonomicnervous system Heart rate variability is regulated by theautonomic nervous system and affected e.g.by age, physical condition and stress. Firstbeat utilizes HRV to make a model of thebody’s physiological states. HRV is used to estimate:Oxygen uptake respiration frequency oxygen uptake energy expenditure training effect (EPOC) recovery and stress
HEART RATE & HEART RATE VARIABILITY (HRV)908msHR 66885msHR 681063msHR 56917msHR 651176msHR 515secHeart rate 61 beats/minRR‐I 1000 ms HR 60 beats/minRR‐I 500 ms HR 120 beats/minRR‐I 400 ms HR 150 beats/min
INFLUENCE OF RESPIRATION ON HEART RATEThe figure shows how the cyclic variation of respiration (RSA, respiratory sinusarrhytmia) affects heart rate variability.Exhalation:Inhalations:HR dropsHR increasesRRI lengthensRRI shortensHRV growsHRV gets smaller
WHEN HR DROPS, HRV GETS BIGGER In a healthy, fit adult, HRV usually grows during rest. Sleeptime recovery (its quality) is weakened by various stressors, such as stress,sleep problems, illnesses, medications, alcohol, weak physical condition andoverweight.Heart rate bpmHeart rate drops during sleepHeart rate variability (RMSSD)HRV grows during sleep
FACTORS AFFECTING HEART RATE VARIABILITY
HEART RATE ALONE DOES NOT REVEAL OVERLOADBefore the overload: Avg. HR 48 Avg. HRV 82 ms HRV is big indicates goodrecovery and health2 months later: Avg. HR 47 bpm Avg. HRV 12 ms HRV dramatically reduced:obvious signs of overload / nosigns of recovery
EFFECT OF AGE ON HEART RATE VARIABILITYGoodRMSSD is in the highest50% of your age groupaverage10%ModerateRMSSD is between 10 and50% of your age groupaveragePoorRMSSD is in the lowest10% of your age groupaverage20%30%40%50%60%70%80%90%
AUTONOMIC NERVOUS SYSTEMSympatheticnervous system Speeds up bodilyfunctions Heart rate Heart ratevariability Stress reactionsParasympatheticnervous system Calms down bodilyfunctions Heart rate Heart ratevariability Recovery
STRESS AND RECOVERY IN FIRSTBEAT REPORTS The result reflects changes that take place in the autonomic nervoussystem. When the activation level is elevated, the activity of the sympatheticnervous system increases a stress reaction. Time periods when the parasympathetic nervous system is dominant areidentified as recovery. There is no right or wrong way to react to a situation! It’s more essential todetermine if the reaction is meaningful (e.g. whether recovery state is seenduring a relaxation activity or sleep).
LIFESTYLE ASSESSMENT GRAPH AND HEART RATEVARIABILITY (RMSSD)Case Shift work
DIGITAL MODEL OF BODY’S REACTIONS HRV indexes, respiration frequency, VO2 etc.Does the segment contain physical activity?(%VO2max )YESPhysical activityEIDoes the segment contain signs of recovery?(%HRmax, HRV )YESRecoveryEIYESDoes the segment contain signs of stress?(%HRmax, HRV, respiration )NOStressOther state
DEFINITION OF PHYSIOLOGICAL STATESStress reactionsIncreased activation level in thebody caused by stressreactions. The reaction can bepositive or negative.Sympathetic dominance.High heart rate, increasedrespiration frequency, lowheart rate variability, oxygenuptake 20% of maximalcapacity (VO2max).RecoveryLowered activation level &calming down of the body.Nighttime sleep and relaxingbreaks are important recoveryperiods. Parasympatheticdominance.Low heart rate, low respirationfrequency, high heart ratevariability, oxygen uptake 20%VO2max.Physical activityPhysical stress / activity duringwhich the intensity is 30% ofmaximal capacity.Daily physical activityLow‐level physicalstress/activity during which theintensity is 20‐30% of maximalperformance.Other stateOther state (white) istypically recovery fromexercise, short awakeningsduring sleep or missing dataperiods (for example duringa shower).
CAUSES OF STRESS / STRESS REACTIONSPhysical stressors (internal) Fatigue Overload / overtraining Burnout Pain Acute infections Chronic illnessess Dehydration Digestion PregnancyPhysical stressors (external) Heavy exercise training Lack of sleep Physical workload Stimulants e.g. coffee Medications Alcohol or other substances,hangover Sauna Temperature, noise, altitude JetlagPsychological stressors Anxiety, depression, sorrow Negative emotions Traumatic events Work stress Psychological conditions Fear, tension Relationship problems Excitement e.g. falling in loveSocial stressors Pressures Lack of social support Presentation / speech Fear of social situations
FIRSTBEAT ANALYSIS DOES NOT DIFFERENTIATE BETWEENPOSITIVE AND NEGATIVE STRESS
HEART RATE VARIABILITY: A WINDOW TO THE BODY Lifestyle assessment is based on analysis or heart rate variability (HRV) HRV means the variation in time between consecutive heartbeats Heart rate variability is re
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