Surprising Insight of Heart Rate Variability
- Emily Wolbers, ND
- 10 minutes ago
- 3 min read
This past weekend, April and I presented at the Geneseo Health & Wellness Expo — and one thing was abundantly clear: people are stressed.
We set up a Heart Rate Variability (HRV) station at our booth, and the readings told a story. Person after person stepped up, and the numbers confirmed what I see in the clinic every day: our nervous systems are working overtime.
What Exactly Is HRV?
Heart Rate Variability measures the variation in time between consecutive heartbeats. And counterintuitively, more variation is actually better.
The intervals between heart beats naturally fluctuate based on your breathing, your stress levels, and your nervous system's state. That variability reflects how well you are adapting to the demands of your day.
A high HRV means your nervous system is flexible and responsive. You can move into and out of stress without getting stuck.
A low HRV is a signal that your system is under strain — even if you feel "fine" on the surface.
HRV Is One of the Most Telling Health Metrics We Have
Low HRV is associated with:
Chronic stress and burnout
Poor gut health and digestive issues
Hormonal imbalances, especially in perimenopause
Poor sleep quality
Cardiovascular risk
Slower recovery from illness or exercise
High HRV is linked to:
Resilience under pressure
Better digestion and gut function
Deeper, more restorative sleep
Hormonal balance
Sharper cognitive function
Stronger immune response
Notice something? HRV doesn't live in just one body system. It's a whole-body metric! This is exactly why I find it so valuable in my practice.
The Gut-Brain-Hormone Connection I Want You to Know About
No matter what's out of balance physically, the nervous system either speeds your healing or slows it down. This is why I approach gut health and hormones in addition to stress reduction. Not just diet, not just supplements, not just lab work.
You can do all the right things, but if your nervous system is stuck in survival mode, your body simply can't heal the way it's meant to.
This is especially relevant for women navigating perimenopause. Estrogen has a protective effect on the autonomic nervous system, so as levels shift, HRV can decline.
The bloating, the fatigue, the wired-but-tired feeling, the sleep disruptions — these aren't just hormone symptoms in isolation. They're part of a larger conversation your nervous system is trying to have with you.
How to Start Tracking Your HRV
HRV is more accessible than ever. Many popular wearables now track it automatically, including:
Oura Ring
Apple Watch
Garmin and WHOOP devices
The emWave2 (my personal favorite for its biofeedback functionality)
My range on the emWave2 is between 87–93, but it's important to note that HRV is highly individual. Your "good" number is relative to your own baseline. Trends over time matter more than a single reading.
What you're looking for:
Is your HRV trending upward with the lifestyle changes? That's a sign your nervous system is responding.
Is it dropping, or consistently low? That's important data worth exploring further.
Natural Ways to Support a Healthy HRV
HRV responds really well to the right support. Some of the most well-researched approaches include:
Consistent, quality sleep — this is non-negotiable for nervous system recovery
Breathwork and nervous system practices, like slow deep belly breathing
Addressing gut inflammation and supporting the microbiome
Balancing blood sugar (glucose dysregulation significantly impacts HRV)
Moderate, consistent movement
Reducing chronic stressors and building in genuine recovery time
Hormone support when indicated, particularly in perimenopause
Your Body Is Always Communicating
One of the things I love most about HRV is that it removes the guesswork. It gives an objective window into how your body is actually responding.
If you're a high-achieving woman who's doing all the "right" things but still struggling with energy, digestion, hormones, or sleep, your HRV might be one of the most important numbers you're not watching yet.
If you're curious about how your gut health, hormones, and nervous system might be connected to how you're feeling, I'd love to chat. That's exactly the kind of root-cause detective work I do every day at QC Natural Health.
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