Yoga and the wisdom of the body
As intuitive yoga practitioners we listen deeply to the wisdom of our body when we practice. From one day to the next subtle changes in muscle tension, the length of our breath and the ease of attention are different. All of these signs help us to modulate the intensity and duration of the performative aspects of yoga. Having a flexible mindset around expectations helps us to learn how to balance how we are with how we want to be. Yoga can most definitely be a medicine.
If you could only take one measurement
But if we wanted to get an objective reading of our health status and we could only take one type of measurement what would you consider most important? There are many options to choose from. For example we could check our temperature or measure our blood pressure or other vital signs. The body has so many connected systems it is difficult to prioritise just one. However, there is an answer to this tricky question. Heart rate variability is a key biomarker for recovery, longevity, stress resilience and all-cause mortality.
Overall, HRV is a key biomarker of recovery, stress, and overall health, and it can be improved through a variety of methods, including exercise, sleep, breath control, and nutrition. — Huberman Lab AI
What HRV actually measures
In this blog I want to share how Heart Rate Variability (or HRV) is so much more than just a diagnostic measure. I have made HRV central to my yoga practice because of the incredible value of exercising HRV by working with the body's natural rhythm. Essentially HRV is a measure of small adjustments in the time between heart beats. When the heart behaves with a complex pattern it is a sign that the vagus nerve is working optimally. Alternatively when we have less variation and the heart beats with unchanging rhythm the vagus has gone offline. In an ideal scenario the vagus is communicating between mind and body with high fidelity such that every breath, every movement and even every thought causes subtle variation in the time between heart beats.
Polyvagal theory and the three gunas
Stephen Porges' Polyvagal theory describes how HRV can signal the autonomic nervous system to orient towards feelings of safety, stress or (in extreme situations) towards shut down. He and others have merged a scientific description of autonomic functions with yoga's theory of energy states known as the three gunas — you can read the full paper here. This body of work does much to clarify the generalities of yoga as a psychological and physiological therapy.
For a fuller treatment of polyvagal theory in clinical yoga therapy contexts, see our guide to polyvagal-informed practice.
How to exercise HRV in practice
If we wanted to really focus in on exercising HRV it's as simple as breathing with deep diaphragmatic action at a smooth slow rate. Exercising HRV has been proven by clinical trials to have so many benefits.
[This section to be expanded with specific benefits, recommended breathing rates, and protocols — author to develop further.]
Key takeaways
- HRV — the subtle variation in time between heartbeats — is a leading biomarker for recovery, stress resilience, longevity, and all-cause mortality.
- High HRV reflects optimal vagus nerve function and adaptive communication between mind and body.
- Polyvagal theory provides a scientific framework that maps onto yoga's traditional three gunas.
- HRV is directly trainable through deep diaphragmatic breathing at a slow, smooth rate — making it one of the most accessible health practices available.
Frequently asked questions
What is heart rate variability (HRV)?
Heart rate variability is the variation in time between consecutive heartbeats. A heart that beats with a complex, slightly varying pattern shows high HRV — a sign of healthy vagus nerve function. A heart that beats with unchanging rhythm shows low HRV and reduced vagal tone.
How does yoga improve HRV?
Yoga improves HRV primarily through breath regulation, particularly deep diaphragmatic breathing at a slow, smooth rate. This exercises the vagus nerve and trains the autonomic nervous system toward greater flexibility. Movement, attentional practices, and meditation also contribute when integrated with breath.
Why is HRV more important than other vital signs?
HRV is a key biomarker for recovery, longevity, stress resilience, and all-cause mortality. Unlike single-point measures like temperature or blood pressure, HRV reflects the integrated function of the autonomic nervous system across multiple body systems, making it uniquely informative.
How does HRV relate to polyvagal theory?
In Stephen Porges' polyvagal theory, HRV signals which autonomic state the nervous system is occupying — orientation toward safety, stress mobilisation, or shutdown. High HRV is associated with the ventral vagal state of social engagement and safety.
What's the best breathing technique to improve HRV?
Deep diaphragmatic breathing at a smooth, slow rate is the foundational practice for training HRV. Slow breathing brings the breath rhythm into resonance with the natural rhythm of the cardiovascular system, producing large increases in HRV during practice and gradual improvements in baseline HRV over time.
Train HRV-centred yoga practice
Soundmoves offers CE-eligible training for yoga teachers and C-IAYT practitioners integrating HRV principles into clinical practice.
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