HRV : Breathe Better, Live Better
While it is possible to intensify yoga to achieve more aerobic benefits, doing so without proper guidance can be risky, particularly for those who are untrained or have pre-existing heart conditions. Sudden increases in physical intensity may cause the heart to work harder than it is ready for, leading to elevated blood pressure, arrhythmias, or even heart attacks in susceptible individuals.
Optimising HRV ensures that the cardiovascular system functions efficiently, allowing the heart to adapt smoothly to varying levels of stress and activity. In this context, the benefits of yoga - such as improved heart health, stress management, and overall well-being - can be achieved without resorting to high-intensity workouts. The focus should remain on practices that enhance HRV, including moderate-intensity sequences, breath control, and relaxation techniques, rather than pushing the body to its limits.
( continues from HRV : The Heart’s Rhythm )
In addition to cardiovascular benefits, yoga also improves musculoskeletal health by strengthening muscles, enhancing joint stability, and promoting flexibility. This can reduce strain on the heart by making daily activities easier and less physically demanding. Improved balance also reduces the risk of falls and injuries, which is crucial for individuals with heart conditions.
Pranayama (yogic breathing techniques) enhances oxygenation, supporting overall metabolic function. These practices also activate the parasympathetic nervous system, promoting relaxation. By lowering blood pressure and reducing heart rate, controlled breathing decreases the risk of hypertension and other cardiovascular issues.
Practices like Yoga Nidra or Savasana trigger the relaxation response, reducing cortisol and other stress hormones. Chronic stress is a significant risk factor for heart disease. By lowering stress hormone levels, these relaxation techniques help protect against conditions like hypertension and atherosclerosis, thereby supporting long-term cardiovascular health. Emotional regulation through mindfulness further reduces stress's impact on the heart and encourages healthier lifestyle choices.
Explainer :
When you're sitting down listening to music, you will have fewer heartbeats per minute. When you're active (walking to answer the door), the heart beats faster to provide blood flow (and oxygen) to your working muscles. It beats more times per minute - you would probably faint if it didn't - but the time between individual heartbeats isn’t always exactly the same. This variation in time between heartbeats is called Heart Rate Variability (HRV). A higher HRV (in milliseconds) indicates that your body can efficiently transition between rest and activity, with the heart returning to its resting state faster after exertion.
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