Did you know that when you’re at rest, your heart rate is not constant? Well, it shouldn’t be. That’s right. Your heart rate will speed up and slow down depending on whether you’re inhaling or exhaling. Specifically, it will increase slightly on the inhale and decrease on the exhale. This is called Heart Rate Variability. It’s measured as an average of the difference in time (in milliseconds) between heartbeats. So, when you’re resting a high HRV is desirable, and when you’re exercising a low HRV is desirable. OK, so maybe you’ve already heard of this. After all, it’s all the rage right now in the health and fitness world. You can buy an Apple Watch or a Fit Bit that will monitor your HRV for you. Now that’s mainstream. But what does this nifty health statistic really mean, and what does it have to do with yoga?

Let’s take a closer look at HRV, shall we? This phenomenon is known by researchers to be modulated by your parasympathetic nervous system, specifically the vagus nerve (also known as cranial nerve number 10, but they use roman numerals here so it’s actually “X”). If you’re thinking “the para...what?” I’ll break it down super simple...your parasympathetic nervous system (PNS) has the potential to make you feel safe, content, relaxed, and socially engaged. This alert awareness motivates you to do all the things in life that make you feel fulfilled. It makes you want to pick up the phone and catch up with your bff in Texas, or focus on your work and other goal-oriented behaviors. Being in this state is beneficial in ways that affect all of your body’s systems, and researchers are finding more connections all the time. 

Yoga, Research, Heart Rate Variability- How are these things related? Heart Rate Variability is one indicator of the state of a person’s nervous system, which has a ripple effect throughout your entire being. Low HRV (meaning your heart rate is constant, not changing between inhale and exhale) is associated with stress, insomnia, anxiety, depression, heart disease, inflammation, breathing abnormalities, and chronic pain. High HRV is associated with the right kind of parasympathetic activation, increased health, and resilience to stress.

And here comes my point- yoga is shown time and again to increase HRV-along with a number of other markers of good health-and reduced stress. Those of you out there who are thinking, “show me the proof,” I understand because I’m that person, too. Don’t believe me just because I’m the Yoga Therapist. A quick search on PubMed brings up study after study showing that yoga is effective for increasing HRV, along with affecting numerous other markers of health, resilience, and calm. The results speak for themselves: 

• In a 12-week randomized controlled trial (RCT), Yoga Therapy had a desirable effect on disease activity (flare-ups), inflammatory markers, and HRV in patients with Rheumatoid Arthritis when given along with standard medical treatment. The effect was greater than standard medical treatment alone.

• In another 12-week RCT, a yoga-based cardiac rehabilitation program had additive effects in shifting sympathovagal balance toward parasympathetic predominance while increasing overall HRV in optimally medicated post-heart attack patients.

• An RCT comparing two groups of back pain patients- one group receiving a 3-month Yoga Therapy intervention and the other receiving standard medical care, showed that yoga practice can shift the nervous system towards vagal dominance (that’s good) in patients with chronic low back pain associated with disc problems.

• In aRCT on the Effects of Yoga on Stress, Stress Adaptation, and Heart Rate Variability Among Mental Health Professionals, the yoga group showed increased autonomic nerve activity (also good) compared to the control. 

So how does Yoga do that? Is it magic? No. 

All people are different, and each one has a unique nervous system which will respond to certain stimuli and not others. Yoga contains within it multiple ways of addressing the nervous system.  It’s a pretty well-rounded package that will usually include something helpful for everyone. In every yoga class you will experience at least three of the following practices that help balance the nervous system:

• Moving the body with the breath

• Breathing with long exhales

• Focusing the attention on the sensations of the body

• Keeping the mind in present-moment awareness

• Contracting and releasing the muscles

• Stretching the nerves and muscles

• Body scanning

• Practicing loving kindness for self and others

Coming in 2025…

My online class, Somatic Yoga Evolution, will be available in 2025. I’ve been pouring my love into this class for a long time, and I’m so happy I will soon be able to share it with you. In Somatic Yoga Evolution you will:

• Learn how your nervous system works, and why your reactions are not your fault!

• Finally feel comfortable being present in your own body.

• Use multiple techniques to regulate your nervous system.

• Release stored emotions.

• Customize your somatic yoga practice to fit your needs.

• Free access to the course for one year.

References

Christa E, Srivastava P, Chandran DS, Jaryal AK, Yadav RK, Roy A, Deepak KK. Effect of Yoga-Based Cardiac Rehabilitation on Heart Rate Variability: Randomized Controlled Trial in Patients Post-MI. Int J Yoga Therap. 2019 Nov;29(1):43-50. doi: 10.17761/2019-00019. Epub 2019 Jan 31. PMID: 30702948.

Ganesan S, Gaur GS, Negi VS, Sharma VK, Pal GK. Effect of Yoga Therapy on Disease Activity, Inflammatory Markers, and Heart Rate Variability in Patients with Rheumatoid Arthritis. J Altern Complement Med. 2020 Jun;26(6):501-507. doi: 10.1089/acm.2019.0228. Epub 2020 Apr 23. PMID: 32326727.

Lin SL, Huang CY, Shiu SP, Yeh SH. Effects of Yoga on Stress, Stress Adaption, and Heart Rate Variability Among Mental Health Professionals--A Randomized Controlled Trial. Worldviews Evid Based Nurs. 2015 Aug;12(4):236-45. doi: 10.1111/wvn.12097. Epub 2015 Jul 28. PMID: 26220020.

Telles S, Sharma SK, Gupta RK, Bhardwaj AK, Balkrishna A. Heart rate variability in chronic low back pain patients randomized to yoga or standard care. BMC Complement Altern Med. 2016 Aug 11;16(1):279. doi: 10.1186/s12906-016-1271-1. PMID: 27514611; PMCID: PMC4982400.