Posted 01.25.2021 | by AMRA
The human heart beats about 100,000 times per day. The time interval between each heartbeat changes from moment to moment. Heart rate variability (HRV) is a measure of these time fluctuations between heartbeats over time. When relaxed, our hearts show greater momentary beat-to-beat variation, and so greater HRV. This is due to the predominance of parasympathetic over sympathetic nervous system activity when we are not under stress. Researchers consider increases in HRV to be an objective measure of stress reduction.
Preliminary studies show mindfulness meditation increases HRV. However, these studies often rely on one-time measurements, leaving little known about the persistence of HRV changes over time. Kirk et al. [PLOS One] studied short- and longer-term changes in HRV before, during, and after an app-based mindfulness training compared to two control groups. The study is unique in obtaining HRV measures in participants’ home environments rather than in a laboratory setting.
The researchers randomly assigned 90 Danish participants (average age = 37 years; 70% female) to a 10-day mindfulness training using the Headspace app, a 10-day app-based music listening control condition, or a no-intervention control. The Headspace guided meditation sessions were 20-minutes in length on days 1-5, and 30-minutes in length on days 6-10. Mindfulness training included focused-attention on the breath and body, awareness of mind-wandering, and developing a non-judgmental attitude.
The music listening app consisted of a playlist of 20 two- to four-minute music tracks offered in 20- and 30-minute installments. The inactive control group conducted their lives as usual during the 10-day intervention period.
All participants had their HRVs continuously monitored using a wearable device while going about their normal daily activities for 48 hours […]