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. 11H AGO

    This Week In HRV - Episode 28

    In this week’s episode of The Heart Rate Variability Podcast: This Week in HRV Edition, we explore seven newly published studies that highlight the remarkable breadth of heart rate variability research. These papers span wearable digital biomarkers, sleep medicine, machine learning and mental health, critical care pharmacology, virtual environments, stroke recovery, and intermittent hypoxia. Across all seven studies, one theme emerges clearly: HRV reflects the structure of physiological adaptability. The nervous system is constantly adjusting to behavioral habits, environmental stressors, emotional meaning, and disease processes. HRV captures those adjustments as patterns of variability, complexity, and stability. 1. HRV Stability as a Digital Biomarker of Behavior A large study published in the American Journal of Physiology – Heart and Circulatory Physiology examined the stability of HRV measurements across multiple nights of wearable recordings. Researchers analyzed nearly 2 million nocturnal HRV measurements from over 21,000 individuals. Instead of focusing on single HRV readings, the study measured the coefficient of variation of HRV (HRV-CV) — essentially how much HRV fluctuates from night to night. The results revealed that five nights of data are required to reliably estimate a person’s baseline HRV stability. Higher HRV variability was associated with: Greater alcohol consumption Lower physical activity Shorter sleep duration Irregular sleep timing This suggests that autonomic stability may function as a digital biomarker of behavioral consistency. Study link: https://journals.physiology.org/doi/10.1152/ajpheart.00738.2025 2. Sleep Interventions and the “Autonomic Lag” A systematic review and meta-analysis published in the European Heart Journal Open examined how behavioral sleep interventions influence cardiovascular physiology. Researchers evaluated randomized controlled trials studying treatments such as Cognitive Behavioral Therapy for Insomnia (CBT-I). Sleep interventions significantly improved: Systolic blood pressure Diastolic blood pressure However, HRV parameters did not significantly change. The researchers propose what may be described as an “autonomic lag.” While sleep improvements quickly influence vascular physiology, deeper remodeling of the autonomic nervous system may take months of consistent behavioral change. Study link: https://pmc.ncbi.nlm.nih.gov/articles/PMC12915584/ 3. Machine Learning and HRV-Based Depression Detection A study published in Frontiers in Digital Health explored whether HRV signals can be used to classify depression using machine learning algorithms. Researchers addressed a common challenge in biomedical AI: imbalanced datasets, where healt...

    21 min

  2. MAR 3

    This Week In HRV - Episode 27

    In this week’s episode, host Matt Bennett explores the expanding frontier of heart rate variability as a bridge between subjective stress, neural adaptability, physiological arousal, and early cognitive decline detection. Rather than treating HRV as a static “stress number,” this episode highlights its role as a dynamic biomarker of regulatory flexibility across psychological, neurological, and cognitive domains. From perceived stress in healthy adults to social brain plasticity, from acute cold exposure to wearable-driven dementia detection, this episode emphasizes HRV as a real-time window into autonomic adaptability and system resilience. HRV is increasingly understood as a measure of regulatory range — the nervous system’s capacity to flex, adapt, and recalibrate. Across the studies reviewed this week, HRV emerges not merely as a marker of stress, but as a functional reflection of how the brain and body coordinate in response to internal and external demands. Studies Reviewed in This Episode Perceived Stress and Autonomic Regulation in Healthy Adults Study: The Relationship Between Perceived Stress Scale and Heart Rate Variability in Healthy Adults Authors: Alper Perçin, Ramazan Cihad Yılmaz, Dilan Demirtaş Karaoba, and Büsra Candiri Link: https://www.researchgate.net/publication/401048214_The_Relationship_Between_Perceived_Stress_Scale_and_Heart_Rate_Variability_in_Healthy_Adults Key Insight: Higher perceived stress scores were significantly associated with lower vagally mediated HRV indices, including RMSSD and high-frequency power. Even in healthy adults without psychiatric diagnoses, subjective stress perception meaningfully aligned with reduced parasympathetic flexibility. Clinical Relevance: HRV and psychological stress scales measure overlapping but distinct domains. When both subjective stress and HRV suppression are present, vulnerability may increase. Divergence between the two may provide additional diagnostic insight into resilience or under-recognized physiological load. Neural Mechanisms of Social Homeostasis and Dynamic Range Plasticity Study: Neural Mechanisms of Social Homeostasis: Dynamic Range Plasticity Authors: Jianna Cressy, Caroline Jia, Jonathan Salk, and Kay M. Tye Link: https://www.jneurosci.org/content/46/8/e0224252025 Key Insight: The study demonstrates that neural systems responsible for social regulation exhibit dynamic plasticity, adjusting their functional range in response to environmental demands. This adaptive range mirrors principles found in neurovisceral integration models, where flexibility in central networks is reflected in peripheral autonomic flexibility. Clinical Relevance: HRV may serve as a peripheral marker of central regulatory capacity. Interventions that enhance autonomic flexibility — including biofeedback and resonance breathing — may indirectly support neural adaptability involved in emotional and social regulation. Acute Cold Exposure and Cognitive Performance Study: The Immediate Effect of Cold Spinal Spray and Cold Spinal Bath on Cognition Among Young Adults: A Three-Armed Randomized Controlled Trial Authors: Avishee Sinha and Sujatha KJ Link:

    21 min

  3. FEB 26

    Dr. Inna Khazan Different Options to get the Most of HRV Biofeedback

    In this episode, Matt Bennett interviews Dr. Inna Khazan about how people can use different options to maximize their biofeedback practice.

    33 min

  4. FEB 24

    This Week In HRV - Episode 26

    In this week’s episode, host Matt Bennett moves beyond environmental stressors to explore the biological architecture that governs our autonomic responses. From the inflammatory milieu of coronary arteries to the 24-hour coordination of the circadian axis, we analyze how Heart Rate Variability (HRV) serves as a blueprint for physiological integrity and a non-invasive window into the developing brain. Thematic Overview: HRV as a Blueprint While HRV is often used as a reactive "stress score," the latest research indicates it functions as a predictor of structural stability. This episode highlights HRV as a transdiagnostic marker of autonomic flexibility, shifting the clinical focus from mere observation to the identification of causal pathways of chronic disease and neurodevelopmental risk. Studies Reviewed in This Episode 1. Coronary Plaque Vulnerability and AI-Driven Imaging Study: Heart rate variability, unstable coronary plaques, and cardiovascular outcomes Authors: Yue Yu, Weifeng Guo, Ziwei Shen, Han Chen, Changyi Zhou, Cheng Yan, Yanli Song, Chenguang Li, Mengsu Zeng, Li Shen, Dijia Wu, Jiasheng Yin, and Junbo Ge Key Finding: Lower HRV (specifically SDNN) is independently associated with higher Fat Attenuation Index (FAI) values—a high-fidelity biomarker for inflammation in the perivascular adipose tissue surrounding the heart. Each 1-SD decrease in SDNN was associated with a 2.05-fold increase in the risk of major adverse cardiovascular events. 2. Schizophrenia and Cognitive Endophenotypes Study:(https://www.cureus.com/articles/447595-heart-rate-variability-and-cognitive-function-as-potential-endophenotypes-in-schizophrenia-a-cross-sectional-observational-study-using-first-degree-relatives#!/) Authors: Priyadarsini Samanta, Barsha B. Parida, Jigyansa I. Pattnaik, Rama Chandra Das, Rashmi Kumari, Vedaant Parekh, Jayanti Mishra, Jyotiranjan Sahoo, and Laxman Kumar Senapati Key Finding: Patients with schizophrenia exhibit a significantly higher LF/HF ratio compared to healthy relatives (1.57 vs. 0.79), indicating chronic sympathovagal imbalance. This autonomic profile showed a strong positive correlation with cognitive performance on the Wechsler Abbreviated Scale of Intelligence. 3. Exercise Physiology and the Fractal Heart ($DFA \alpha 1$) Study: Agreement between heart rate variability-derived and lactate/ventilatory thresholds during a 4-min stepwise incremental cycling test in male adults Authors: Anton Olieslagers, Yoram Müller-Jabusch, Margot Vancoillie, Emma Delen, and Toon de Beukelaar Key Finding: The non-linear metric DFA \alpha 1 at a value of 0.50 (HRVT2) is a highly accurate surrogate for the anaerobic threshold. However, the lower aerobic threshold (HRVT1 at 0.75) demonstrated poor agreement with gold-standard metabolic markers, suggesting it is not yet reliable for setting low-intensity zones. 4. Neonatal Maturation and Neurodevelopmental Risk Study:(https:/...

    21 min

  5. FEB 17

    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

  6. 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

  7. 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

  8. 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
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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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