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What is Heart Rate Variability (HRV)?
Your heart doesn't beat with perfect regularity; the time variation between consecutive heartbeats is known as heart rate variability (HRV). These beat-to-beat variations are normal and healthy. Understanding why HRV exists is the first step to grasping how Garmin® and Firstbeat Analytics™ use it to provide insights into your body's state.
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How Does Your Body Manage Your HRV?
Your heart is regulated by the autonomic nervous system (ANS), which has two branches: sympathetic (stress response) and parasympathetic (relaxation response).
Sympathetic activation increases heart rate and makes its rhythm more regular, thus decreasing Heart Rate Variability (HRV). Conversely, parasympathetic activation decreases heart rate and allows for more variation in rhythm, increasing HRV.
Therefore, HRV reflects the balance between these two branches and serves as an indirect measure of stress: higher HRV indicates lower stress.
What Is HRV Used for in Garmin Products?
NOTE: Third-party chest strap heart rate monitors may not provide HRV data. If a chest strap heart rate monitor is necessary for the HRV features you are using, we recommend using a Garmin heart rate monitor. HRV data is also not collected while an activity is in a paused or "Resume Later" state.
Heart Rate Variability (HRV) is a key metric for various physiological measurements, including stress scores, lactate threshold, and Body Battery. On newer Garmin watches with optical heart rate sensors, HRV also helps determine sleep stages and respiration. While many features can utilize data from optical sensors, some, for maximum accuracy in calculations, may necessitate a chest strap heart rate monitor. . See your owner's manual for more details.
Can I View HRV Data From My Garmin Device?
There are two features that allow you to view your HRV directly on the watch. Select one of the links below for information on the following features.
Other ways to view HRV information may be available with the use of a third-party Connect IQ app. Visit the Connect IQ™ store to search for additional apps that may be compatible. If you are interested in tools for advanced analysis of your HRV information, visit the website for Firstbeat Analytics.
What Kind of Data Is Impacted by or Impacts HRV?
Considering HRV values, and what may affect them, can help you understand variations in other analytics.
The following metrics regard HRV in some capacity:
Factors that may promote a positive impact on HRV:
Managing stress
Consistent good quality sleep
Regular physical activity
Maintaining a balanced diet
Staying well hydrated
Limiting alcohol consumption
Natural Factors:
It is normal to see fluctuations in HRV from hormonal changes during a menstrual cycle.
A drop in HRV may indicate early stages of illness.
It is normal for HRV to decline gradually with age.
Gaps in Overnight HRV Data
Gaps in overnight HRV data, even with continuous heart rate recording, occur because HRV measurement has specific quality requirements. If these aren't met, HRV isn't recorded. Such gaps can arise if the heart rate sensor struggles to get a clear reading. This might happen from sleeping on your wrist, a loose watch band, or anything obstructing blood flow or causing the watch to move. Excessive movement during sleep can also lead to these gaps. To minimize this, wear the watch snugly, ensuring it doesn't cut off circulation.