Brainwave Entrainment Boosts HRV
Increasing Heart Rate Variability
A positive high score in HRV equates in studies to increased oxygen saturation and lowered blood pressure in those with hypertension and research shows that with improved HRV scores.., both the PNS (Parasympathetic Nervous System-which is the rest and digest relaxation state) and the Baroreflex (feedback loop between heart rate and blood pressure) response are improved.
In fact, low or reduced HRV has been linked to a wide variety of physical and mental disorders and illnesses. Including an increased risk of heart-related issues such as heart attack and stroke.., and in particular.., anxiety, stress and depression.
Our heart must above all things in our body/autonomic nervous system, be ready for constant change throughout the day.
HRV is a direct measure of efficient rhythmic neural control, physiological variability within standard limits, and a greater ability to respond to potential challenges.
HRV is therefore not only an indication of an abundance or lack of physiological variability.., but is also an indication of reduced or enhanced psychological and behavioural flexibility.
In summary, it is something worth being aware of and improving.
The below study focuses on Alpha rhythm (8-12Hz) Brainwave Entrainment (BWE) sessions. Alternate studies show that the SMR (Sensory Motor Rhythm) range of frequencies (12-15Hz) also have shown this benefit.
Although untested, I suspect that there is a wider range of frequencies than these that will help with HRV also.
Of the people in the study, the increases in HRV from using Alpha BWE for 20 minutes ranged from 16% to 74% with most of them being closer to the high end of those values.
Quite a significant change and one worth pursuing.
The full research paper can be read and downloaded from this link…
WANT TO GET EVEN MORE BENEFIT?…
Combine PandoraStar use with a specific breathing technique that is also shown to increase HRV.
It’s called the ‘coherence breath’ and it is simply slow continuously connected breaths through the nose, into the stomach, in the pattern of 5 seconds in and 5 seconds out (6 breaths per minute – BPM).
Actually the ideal pattern (as shown in the research paper below) is 5.5 breaths per minute with a ratio of 1:1.
IE: This equates to an inhale of 5.45sec and an exhale of 5.45sec.
In practice without a type of metronome or counter to keep you on track with the 5.5 BPM.., it is far easier just to do 6 BPM which is the above mentioned 5sec in and 5sec out. The differences in benefit between 5.5 BPM and 6 BPM are small so do what is easy for you.
Slow breathing like this also activates the parasympathetic nervous system which is known as the ‘rest and digest’ state. This exact breathing pattern of 5.5 BPM has been tested against ones that are slightly slower or faster and has proven to provide the maximum benefit toward an increased HRV. The differences in slow breathing patterns such as this are significant compared to baseline normal breathing when it comes to improved HRV, blood pressure, anxiety and depression, oxygen use by the body, and vagus nerve stimulation.
The PandoraStar program/sequence called HRV-X has a visual metronome within it set at 5.55 BPM (as close as can be achieved within 1/100th of a cycle per second or Hertz) to allow you to get a rhythm of breathing going along with Alpha and SMR frequencies to maximise your HRV.
If you find the visual impulse to distracting there is a non-metronome version (called simply – HRV) without this visual pulse and you can choose your own breathing pattern. I do suggest you try the HRV-X version though even though at first it may feel hard to do. The result of your efforts will be worth it, trust me!
Do both this breathing pattern and the PandoraStar HRV-X program together and notice how dramatically different you feel.
Doing both together will also act as a type of ‘anchor’ (NLP term) or conditioned response where the two practices get linked neurologically. What this means is that during the day if you take a few minutes to do the breathing technique.., you will access the effect of the PandoraStar session more easily too.
At first, the breathing pattern may feel strange and hard to maintain to you.
Anything new is like this and within a few minutes as you relax you will get comfortable with this new way of breathing.
Eventually, with time.., the practice and program will work their magic and you will find yourself with a naturally slower breathing pattern as your unconscious mind takes over and makes it automatic.
Use the program as described and the results will surprise you.
This could possibly be one of the easiest and most effective things you can do to improve your heart and overall health.
HOW TO USE THE HRV-X PROGRAM:
Simple, choose some ambient or relaxing music to listen to if you prefer.., and start with a few deep breaths before adjusting to the pattern of breathing marked out by light pulses at the rate of 5.55 BPM. Use these light pulses as an indication to change direction from inhale to exhale, and exhale to inhale.
At first, it may feel awkward and challenging but keep reconnecting with your breathing and the tempo of the light pulses.
Don’t worry if you drift off or forget to breathe consciously at any time. Just notice when you do and refocus back on your breathing again.
The program has five stages with a transition between each. Three stages are Alpha and two stages are SMR. The breath rate pulse is throughout the HRV-X program version.
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