Heart Rate Variability Podcast

Optimal HRV
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Welcome to the Heart Rate Variability Podcast where we discuss the research and applications of heart rate variability.

  1. 3D AGO

    This Week In HRV - Episode 25

    In this week’s episode of The Heart Rate Variability Podcast: This Week in HRV Edition, we explore five new studies that highlight the remarkable breadth of heart rate variability research — from the emotional intensity of football matches to adolescent development, from neurofeedback training to fasting physiology, and from cardiometabolic health to organ dysfunction in critical care. Across all five papers, one theme emerges clearly: HRV reflects adaptability. Whether we are celebrating a goal, training the brain, fasting, recovering from illness, or navigating adolescence, autonomic flexibility shapes outcomes. ⚽ Football Fever: HRV During Competitive Match Viewing A new study published in Scientific Reports (Nature Portfolio) investigates real-time cardiovascular and autonomic responses during high-stakes football matches. Researchers monitored spectators’ heart rates and HRV during key match events—goals, penalties, near misses, and final outcomes. Moments of uncertainty and threat to the favored team produced: Significant reductions in vagally mediated HRV Rapid increases in heart rate Sustained sympathetic activation in some individuals Recovery patterns differed based on match outcomes, with prolonged vagal withdrawal observed following unexpected losses. This research provides mechanistic insight into why major sporting events have been associated with spikes in cardiovascular incidents at the population level. Study link: https://www.nature.com/articles/s41598-026-36182-1 Neurofeedback and Autonomic Regulation Published through Scientific Research Publishing, this study examined whether structured neurofeedback training influences heart rate variability and cognitive performance. Participants completed multiple neurofeedback sessions targeting EEG regulation associated with attention and emotional control. Findings included: Increases in parasympathetic HRV markers Improved cognitive task performance Reductions in anxiety-related symptoms The results support a bidirectional neurocardiac integration model — suggesting that improving cortical regulation may enhance vagal tone. For clinicians, this raises compelling questions about combining neurofeedback and HRV biofeedback for synergistic regulatory effects. Study link: https://www.scirp.org/journal/paperinformation?paperid=149580 ⏳ Fasting, Cardiometabolic Health, and Autonomic Balance In a paper published in Arteriosclerosis, Thrombosis, and Vascular Biology (American Heart Association), researchers examined the cardiovascular effects of structured fasting interventions. Key findings included: Improvements in triglyceride levels Enhanced insulin sensitivity Variable autonomic responses depending on metabolic status Early fasting phases were associated with increased sympathetic activity in some participants, while longer-term adaptation appeared to stabilize or improve HRV in metabolically resilient individuals. This highlights an important clinical principle: Fasting is a physiological stressor. Whether it becomes adaptive depends on individual autonomic resilience. Study link: https://www.ahajournals.org/doi/10.1161/ATVBAHA.125.323355 HRV as a Predictor of Organ Dysfunction Published in the Journal of Clinical Monitoring and Computing, this study explored heart rate variability as a biomarker of organ dysfunct...

    25 min

  2. FEB 12

    Dr. Tommy Rhee's Innovative Approach to Regenerative Health

    In this episode, Matt Bennett interviews chiropractor Dr. Tommy Rhee about his utilization of heart rate variability in his innovative approach to regenerative health, recovery, and performance.

    56 min

  3. FEB 10

    This Week In HRV - Episode 24

    In Episode 24 of the Heart Rate Variability Podcast, we explore five recent studies that span trauma recovery, personality theory, migraine prediction, heart failure monitoring, and fundamental vagal sensory mechanisms. Together, these papers deepen our understanding of HRV not as a static metric, but as a dynamic signal shaped by interoception, context, and time. This episode emphasizes HRV as a marker of felt safety, autonomic integration, and physiological sensing, highlighting how vagal activity reflects not only brain-mediated regulation but also incoming sensory information from the body. Implications are discussed for clinicians, researchers, and individuals seeking a more nuanced and compassionate understanding of nervous system function. Medical Disclaimer This podcast is for educational and informational purposes only and does not constitute medical advice. The information presented is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before making changes to medical care, mental health treatment, or lifestyle practices. STUDIES DISCUSSED IN THIS EPISODE Felt Safety and Body-Oriented Trauma Intervention Full Title: From Somatic Experiencing to felt safety: Assessing the effects of a body-oriented intervention in adults with various degrees of child maltreatment Authors: Jörgen Lehmivaara Billy Jansson Jens Bernhardsson Marylène Cloitre Monique C. Pfaltz Journal: European Journal of Psychotraumatology Publication Year: 2026 Key Points: • A brief Somatic Experiencing–based intervention significantly increased psychological safety • Participants showed improvements in affect and social connectedness • Heart rate decreased, and HRV increased during the intervention • Reductions in disrupted body boundaries and increased interoceptive awareness were observed • Findings support felt safety as an embodied, physiologically measurable state Article Link: https://doi.org/10.1080/20008066.2026.2613544 Autonomic Integration and the Triangle Therapy Hypothesis Full Title: Integrating autonomic and affective pathways in borderline personality disorder: The triangle therapy hypothesis Author: Daniel Juraszek Journal: Frontiers in Psychology Publication Year: 2026 Key Points: • Proposes a somatic pre-phase intervention targeting autonomic regulation • Centers on exposure to silence, sound, and isolation as ancestral affective conditions • Frames BPD as a disorder of autonomic-affective integration rather than cognition alone • Suggests HRV as a physiological marker of treatment readiness and integration • Emphasizes bottom-up tolerance before top-down therapeutic work Article Link: https://www.frontiersin.org/articles/10.3389/fpsyg.2026.1686068/full Sleep-Time HRV and Migraine Prediction Full Title: Heart rate variability as a predictor of migraine: Sleep-time data analysis of pre-migraine nights Authors: Rūta Jankevičiūtė Viroslava Kapustynska Vytautas Abromavičius Journal: Technology and Health Care Publication Year: 2026 Key Points: • Sleep-time HRV patterns differed on nights preceding migraine attacks • Significant inter-individual variability was observed...

    12 min

  4. FEB 3

    This Week In HRV - Episode 23

    EPISODE 23 – THIS WEEK IN HEART RATE VARIABILITY Episode Title: HRV Across Cardiovascular Disease, Stress, Cognition, Development, and Social Connection Episode Summary: In Episode 23 of the Heart Rate Variability Podcast, we take an in-depth look at six recent peer-reviewed studies that collectively illustrate how heart rate variability (HRV) is being used across medicine, neuroscience, psychology, and emerging technologies. From cardiovascular disease prognosis to chronic stress burden, from Alzheimer’s-related fall risk to virtual reality–based physiological synchrony, this episode highlights HRV as a transdiagnostic marker of autonomic flexibility, resilience, and vulnerability. Rather than treating HRV as a single “good or bad” number, this episode emphasizes context, interpretation, and clinical nuance. HRV is explored as a window into nervous system regulation across the lifespan and across settings, with implications for clinicians, researchers, and individuals alike. Medical Disclaimer: This podcast is for educational and informational purposes only and does not constitute medical advice. The information presented is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before making changes to medical care, mental health treatment, or lifestyle practices. STUDIES DISCUSSED IN THIS EPISODE Cardiovascular Disease and HRV (Review Article) Full Title: Heart rate variability in cardiovascular disease diagnosis, prognosis, and management Authors: Brian Xiangzhi Wang, MD Ella Brennand, MD Pierre Le Page, MD Andrew R. J. Mitchell, MD, PhD Affiliations: Department of Medicine, Jersey General Hospital, St. Helier, Jersey Department of Medicine, John Radcliffe Hospital, Oxford University Hospitals, Oxford, United Kingdom Journal: Frontiers in Cardiovascular Medicine Section: Cardiac Rhythmology Publication Date: January 26, 2026 Key Points: • Reduced HRV is associated with arrhythmias, heart failure, ischemic heart disease, and post–myocardial infarction outcomes • HRV may reveal early autonomic dysfunction before overt clinical symptoms • Prognostic value of HRV remains debated due to mixed findings and methodological variability • HRV shows promise for tracking recovery and monitoring comorbid conditions such as depression • Wearable devices and machine learning may expand HRV’s clinical utility • Major challenges include a lack of standardization and limited incremental predictive value over established risk factors Article Link: https://doi.org/10.3389/fcvm.2025.1680783 Allostatic Load, HRV, and Brain Networks Full Title: Linking allostatic load, heart rate variability and brain functional networks and structures in healthy men Authors: Juan M. Solano-Atehortua Gabriel Castrillón Jazmin X. Suarez-Revelo Juan D. Sánchez-López Daniel A. Vargas-Tejada Valentina Hawkins-Caicedo Juan C. Calderón Jaime Gallo-Villegas Yedselt V. Ospina-Serrano Juan D. Caicedo-Jaramillo Ana L. Miranda-Angulo Journal: Psychoneuroendocrinology Publication Year: 2026 Key Points: • Higher allostatic load is associated with lower HRV in healthy men • A seven-biomarker allostatic load index (ALI-7) was positively associated with the LF/HF ratio • Findings suggest increased sympathetic dominance with gr...

    45 min

  5. JAN 29

    Dr. Addleman and Dr. Lackey discuss their Narrative Review on HRV

    In this episode, Matt Bennett interviews Dr. Jennifer S. Addleman and Nicholas S. Lackey about their recent article Heart Rate Variability Applications in Medical Specialties: A Narrative Review. You can find the article here: https://link.springer.com/article/10.1007/s10484-025-09708-y. Dr. Jennifer S. Addleman, DO, CSCS, is a resident physician and certified strength and conditioning specialist (CSCS). She is currently completing her intern year in the Sutter Roseville Transitional Year Residency Program, followed by advanced training in Physiatry at the Stanford Physical Medicine and Rehabilitation Residency Program. Dr. Addleman is active in research involving gait analysis, wearable technology, and heart rate variability. She is passionate about exploring the applications of HRV across medicine and strength and conditioning. Nicholas Lackey, PhD, BCB, is a Psychology Postdoctoral Resident with the Kaiser Permanente Mental Health Training Program in Northern California. He earned his PhD from Alliant International University in San Diego, during which he also completed the requisite experience for his Board Certification in Biofeedback. He explored research on meta-analyses and then on the implementation of Biofeedback. His dissertation explored the efficacy of a scale in examining types of chronic pain and Central Sensitization. Dr. Lackey aims to continue his career in Health Psychology and to examine the intersection of Psychology and Medicine through multidisciplinary collaboration and practice. Here is their previous article on strength and conditioning training and heart rate variability mentioned in the episode: https://pubmed.ncbi.nlm.nih.gov/38921629/

    57 min

  6. JAN 27

    This Week in HRV  - Episode 22

    This Week in HRV - Episode 22 In this episode of "This Week in HRV", Matt Bennett explores four recent studies that broaden our perspective on autonomic regulation across diverse physiological contexts. This week’s collection highlights the nuances of female reproductive physiology as captured by wearables, the specific cardiovascular mechanics of volitional sighing, the superior recovery potential of yoga practice, and the intricate neural coupling between the heart and brain during complex motor tasks. Together, these papers underscore the nervous system's adaptability to hormonal, behavioral, and cognitive demands. 1. Wearable-Derived Heart Rate Variability Across the Menstrual Cycle, Hormonal Contraceptive Use, and Reproductive Life Stages in Females: A Living Systematic Review Authors: Eline de Jager, Brian Caulfield, Evgenia Angelidi, Brian MacNamee & Sinead Holden Journal: Sports MedicineShutterstock This systematic review aggregates data from wearable technology to map HRV trends across the female reproductive lifespan. The authors examine how natural menstrual cycle phases, hormonal contraceptives, and different reproductive stages influence autonomic metrics. The findings emphasize the importance of context when interpreting wearable data in females, as hormonal fluctuations drive distinct shifts in autonomic balance that must be distinguished from training load or stress. https://link.springer.com/article/10.1007/s40279-025-02388-y 2. Dissecting Cardiovascular Responses to a Fixed-Interval Volitional Sighing Protocol Using a Mixed Modeling Approach Authors: Neel Muzumdar, Kelly Sun, Samuel Zhang, Kelsey Piersol, Anthony P. Pawlak, Marsha E. Bates & Jennifer F. Buckman Journal: Psychophysiology Investigating the mechanics of breathwork, this study utilized a mixed modeling approach to analyze cardiovascular responses to a specific protocol of volitional sighing. The research dissects how fixed-interval sighing alters heart rate dynamics, providing granular insight into how this specific respiratory behavior—often used for acute stress relief—modulates autonomic output and cardiovascular stability. https://onlinelibrary.wiley.com/doi/10.1111/psyp.70235 3. Autonomic recovery following submaximal exercise in yoga practitioners versus aerobic and strength-trained individuals Authors: Sreenath N., Pallavi L. C., Baskaran Chandrasekaran, Lavya Shetty, Lavina M. Manu & Shivaprakash Gangachannaiah Journal: Annals of Physical and Rehabilitation Medicine This comparative study assessed autonomic recovery speeds following submaximal exercise across three distinct groups: yoga practitioners, aerobic athletes, and strength-trained individuals. The results suggest that long-term yoga practice may confer a unique advantage in parasympathetic reactivation and in the speed of autonomic recovery post-exertion compared to traditional aerobic or resistance training backgrounds. https://www.tandfonline.com/doi/full/10.1080/07853890.2026.2615509 4. The interplay between cardiac and brain activities within a balancing skill-challenge context during goal-directed motor control Authors: Heng Gu, Qunli Yao, Chao Yang, Zhaohuan Ding, Xiaoli Li & He Chen Journal: Cerebral CortexGetty Images Focusing on the brain-heart axis, this study explores the synchronization between cardiac rhythms and cortical activity during goal-directed motor control tasks requiring balance. The researchers id...

    28 min

  7. JAN 20

    This Week In HRV - Episode 21

    This Week in HRV - Episode 21 In this episode of This Week in HRV, Matt Bennett explores five recent studies that deepen our understanding of heart rate variability as a marker of autonomic regulation across endocrine health, sleep physiology, theoretical neuroscience, extreme environmental exposure, and performance nutrition. Together, these studies illustrate how HRV reflects the nervous system’s capacity to integrate hormonal, behavioral, environmental, and recovery-related demands. 1. Comparative Analysis of Heart Rate Variability in Women with and Without Polycystic Ovary Syndrome (PCOS) Authors: Sivaranjani; Prabhavathi; Keerthi; Bhavisha Sreenivasan; Thamarai Selvi; Saravanan; Panneerselvam Journal: Journal of Pharmacy and Bioallied Sciences This study examined resting heart rate variability in women with and without PCOS. Women with PCOS showed reduced HRV, reflecting diminished parasympathetic modulation and altered autonomic balance. The findings suggest that autonomic dysregulation may be present early in PCOS, even before overt cardiovascular disease develops. https://journals.lww.com/jpbs/fulltext/2025/10000/comparative_analysis_of_heart_rate_variability_in.9.aspx 2. Autonomic Characteristics of Periodic Limb Movements: Comparison of Whole-Night and Stage N2 Linear and Non-Linear Heart Rate Variability Authors: Elif Simin; Selahattin; Elif Göksu Journal: Clinical Autonomic Research Using overnight polysomnography, this study analyzed how periodic limb movements during sleep affect autonomic regulation. HRV analysis revealed transient sympathetic activation during limb movement events and reduced autonomic complexity across the night. https://link.springer.com/article/10.1007/s10286-025-01184-y 3. Biofeedback from the Free Energy Principle Perspective: Some Psychoeducational and Clinical Implications Author: Yossi Journal: Biofeedback This theoretical paper applies the Free Energy Principle to biofeedback practice, framing HRV biofeedback as a process of reducing physiological uncertainty and improving adaptive regulation. https://biofeedback.kglmeridian.com/view/journals/biof/53/3/article-p47.xml 4. Autonomic Regulation across Sleep and Wake during an Antarctic Overwintering Authors: C. Tortello; A. Folgueira; B. Cauda; L. E. González; E. Sala Lozano; N. Pattyn; G. Simonelli; S. A. Plano; D. E. Vigo Journal: Scientific Reports This study tracked heart rate variability across months in individuals overwintering in Antarctica, showing reduced parasympathetic activity, weakened circadian organization, and diminished sleep–wake autonomic differentiation during prolonged isolation. https://www.nature.com/articles/s41598-025-31009-x 5. The Effects of an Acute Dose of Cannabidiol on Health and Two-Mile Time Trial Performance—A Pilot Study Authors: Elyssa R., Brandon, Seth M., and Laura K. Journal: Nutrients This pilot study examined the effects of an acute cannabidiol dose on endurance performance and physiological markers. While performance did not improve, changes in autonomic recovery markers suggest CBD...

    15 min

  8. JAN 13

    This Week In HRV - Episode 20

    This Week in HRV  In this episode of This Week in HRV, Matt Bennett explores five recent studies that deepen our understanding of heart rate variability across time, technology, cardiovascular health, brain aging, and addiction recovery. Together, these papers highlight both the strengths and limitations of HRV as a window into nervous system regulation. 1. Unveiling the Extremely Low Frequency Component of Heart Rate Variability Authors: Krzysztof, Adam G. Journal: Applied Sciences This study demonstrates that ultra-low-frequency HRV is not a single physiological process, but can be decomposed into two independent components reflecting circadian and ultradian rhythms. The findings expand our understanding of long-term autonomic regulation and biological timing. https://www.mdpi.com/2076-3417/16/1/426 2. Limited Evidence for Heart Rate Variability as a Predictor of Cognitive and Pathophysiological Brain Markers Authors: Sofia, Jaime D., Arie, Balewgizie, Harriëtte, Rozemarijn, Rudi, Ronald, Peter Paul Journal: Journal of Alzheimer’s Disease Using a long-term longitudinal design, this study examined whether midlife HRV predicts later cognitive performance, brain imaging findings, or Alzheimer’s biomarkers. Results suggest HRV alone is not a reliable early predictor of neurodegenerative pathology. https://journals.sagepub.com/doi/10.1177/13872877251409343 3. Beyond Motion Artifacts: Optimizing PPG Preprocessing for Accurate Pulse Rate Variability Estimation Authors: Yuna, Natasha, Aarti, Varun, Matthew S. Conference Proceedings: ACM (UbiComp) This engineering study shows that preprocessing choices—particularly band-pass filtering—strongly influence the accuracy of pulse-rate variability derived from wearable PPG sensors. The authors demonstrate that adaptive preprocessing significantly improves HRV estimation accuracy. https://dl.acm.org/doi/epdf/10.1145/3714394.3756241 4. Association of Diurnal Blood Pressure Patterns with Heart Rate Variability and Retinopathy in Patients with Essential Hypertension Authors: Fengping, Hui, Tianfeng, Chen Journal: Scientific Reports This clinical study links abnormal nighttime blood pressure patterns with reduced HRV and a markedly higher prevalence of hypertensive retinopathy. The findings highlight the relationship between circadian autonomic regulation and microvascular health. https://www.nature.com/articles/s41598-025-29694-9 5. Yoga for Opioid Withdrawal and Autonomic Regulation: A Randomized Clinical Trial Authors: Suddala, Hemant, Bharath, Jayant, Ravindra P., Nishitha, Venkata Lakshmi, Urvakhsh Meherwan, Shivarama, Ganesan, Prabhat, Bangalore Nanjundiah, Kevin P., Matcheri, Pratima Journal: JAMA Psychiatry This randomized clinical trial shows that adding yoga to standard opioid detoxification significantly accelerates withdrawal recovery, improves HRV, reduces anxiety, improves sleep, and decreases pain—demonstrating the role of autonomic regulation in addiction recovery. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2843424 Sponsor...

    15 min
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Welcome to the Heart Rate Variability Podcast where we discuss the research and applications of heart rate variability.

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