5. A word of gratitude
The Experts
Hugh Gordon Eric Johnson
Frederic County
Association of Realtors
Audio-Video Group
Johnson Tien
Social Media Koi Agency
And all of you making this possible.
6. Disclaimer
All graphics not created by me are, to the best of my knowledge, public domain and used for sole
purpose of education. Should one not fall in the public domain category, or should proper credit
be missing, please notify me so that the issue can be corrected immediately.
26. HRV Measurements
• Many computing methods
• Highly individual
– Generally: High values are good
• Learn to know trends rather than numbers
• Use modern technology with HRV:
– Portable devises (rings, bracelets)
– Smart phones applications
27. Examples
• Oura Ring (IOS and Android)
– ouraring.com
• ECG for Everybody (IOS and Android)
– ecg4everybody.com
• Metronome
37. References
• Alonso, Alvaro, Xuemei Huang, Thomas H. Mosley, Gerardo Heiss, and Honglei Chen. 2015. “Heart
Rate Variability and the Risk of Parkinson Disease: The Atherosclerosis Risk in Communities Study.”
Annals of Neurology 77 (5): 877–83. https://doi.org/10.1002/ana.24393.
• “Applications: Oura Ring.” n.d. Oura Ring. Accessed June 4, 2019. https://ouraring.com/.
• Ask, Torvald F., Ricardo G. Lugo, and Stefan Sütterlin. 2018. “The Neuro-Immuno-Senescence
Integrative Model (NISIM) on the Negative Association between Parasympathetic Activity and
Cellular Senescence.” Frontiers in Neuroscience 12: 726. https://doi.org/10.3389/fnins.2018.00726.
• Ates, Fehmi, Ergun Topal, Feridun Kosar, Melih Karincaoglu, Bulent Yildirim, Yuksel Aksoy, Murat
Aladag, et al. 2006. “The Relationship of Heart Rate Variability with Severity and Prognosis of
Cirrhosis.” Digestive Diseases and Sciences 51 (9): 1614–18. https://doi.org/10.1007/s10620-006-
9073-9.
• Bhagat, Om Lata, Chhaya Kharya, Ashok Jaryal, and Kishore Kumar Deepak. 2017. “Acute Effects on
Cardiovascular Oscillations during Controlled Slow Yogic Breathing.” The Indian Journal of Medical
Research 145 (4): 503–12. https://doi.org/10.4103/ijmr.IJMR_830_15.
• Bhargav, Hemant, H. R. Nagendra, B. N. Gangadhar, and Raghuram Nagarathna. 2014. “Frontal
Hemodynamic Responses to High Frequency Yoga Breathing in Schizophrenia: A Functional near-
Infrared Spectroscopy Study.” Frontiers in Psychiatry 5: 29.
https://doi.org/10.3389/fpsyt.2014.00029.
• Bowser, Andrew. 2018. “Heart Rate Variability May Be Risk Factor for Depression, Not a
Consequence.” May 16, 2018.
https://www.mdedge.com/psychiatry/article/165900/depression/heart-rate-variability-may-be-
risk-factor-depression-not.
38. References
• Brunoni, Andre Russowsky, Andrew H. Kemp, Eduardo M. Dantas, Alessandra C. Goulart, Maria Angélica Nunes,
Paulo S. Boggio, José Geraldo Mill, Paulo A. Lotufo, Felipe Fregni, and Isabela M. Benseñor. 2013. “Heart Rate
Variability Is a Trait Marker of Major Depressive Disorder: Evidence from the Sertraline vs. Electric Current Therapy
to Treat Depression Clinical Study.” International Journal of Neuropsychopharmacology 16 (9): 1937–49.
https://doi.org/10.1017/S1461145713000497.
• Burr, Robert L., Sandra A. Motzer, Wan Chen, Marie J. Cowan, Robert J. Shulman, and Margaret M. Heitkemper.
2006. “Heart Rate Variability and 24-Hour Minimum Heart Rate.” Biological Research for Nursing 7 (4): 256–67.
https://doi.org/10.1177/1099800405285268.
• Cabanas-Grandío, Pilar, Felipe Bisbal, Esther Guiu, Lluís Mont, and Antonio Berruezo. 2015. “Deep Breathing-
Triggered Atrial Fibrillation: An Unusual Mechanism Terminated by Focal RF Ablation.” Indian Pacing and
Electrophysiology Journal 15 (4): 199–201. https://doi.org/10.1016/j.ipej.2015.09.006.
• Dick, Thomas E., Joseph R. Mims, Yee-Hsee Hsieh, Kendall F. Morris, and Erica A. Wehrwein. 2014. “Increased
Cardio-Respiratory Coupling Evoked by Slow Deep Breathing Can Persist in Normal Humans.” Respiratory
Physiology & Neurobiology 204 (December): 99–111. https://doi.org/10.1016/j.resp.2014.09.013.
• Farnsworth, Bryn. 2017. “Heart Rate Variability - How to Analyze ECG Data.” IMotions. July 25, 2017.
https://imotions.com/blog/heart-rate-variability/.
• Garcia, Alfredo J., Jenna E. Koschnitzky, Tatiana Dashevskiy, and Jan-Marino Ramirez. 2013. “Cardiorespiratory
Coupling in Health and Disease.” Autonomic Neuroscience: Basic & Clinical 175 (1–2): 26–37.
https://doi.org/10.1016/j.autneu.2013.02.006.
• Gillie, Brandon L., Michael W. Vasey, and Julian F. Thayer. 2014. “Heart Rate Variability Predicts Control over
Memory Retrieval.” Psychological Science 25 (2): 458–65. https://doi.org/10.1177/0956797613508789.
39. References
• ———. 2015. “Individual Differences in Resting Heart Rate Variability Moderate Thought
Suppression Success.” Psychophysiology 52 (9): 1149–60. https://doi.org/10.1111/psyp.12443.
• Godfrey, Kathryn M., Adrienne Juarascio, Stephanie Manasse, Arpi Minassian, Victoria Risbrough,
and Niloofar Afari. 2019. “Heart Rate Variability and Emotion Regulation among Individuals with
Obesity and Loss of Control Eating.” Physiology & Behavior 199 (February): 73–78.
https://doi.org/10.1016/j.physbeh.2018.11.009.
• Goessl, V. C., J. E. Curtiss, and S. G. Hofmann. 2017. “The Effect of Heart Rate Variability
Biofeedback Training on Stress and Anxiety: A Meta-Analysis.” Psychological Medicine 47 (15):
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• “Heart Rate Variability.” 2019. In Wikipedia.
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• Hsia, Connie C. W., Anke Schmitz, Markus Lambertz, Steven F. Perry, and John N. Maina. 2013.
“Evolution of Air Breathing: Oxygen Homeostasis and the Transitions from Water to Land and Sky.”
Comprehensive Physiology 3 (2): 849–915. https://doi.org/10.1002/cphy.c120003.
• Jovanov, E. 2005. “On Spectral Analysis of Heart Rate Variability during Very Slow Yogic Breathing.”
Conference Proceedings: ... Annual International Conference of the IEEE Engineering in Medicine
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• Kircanski, Katharina, Leanne M. Williams, and Ian H. Gotlib. 2019. “Heart Rate Variability as a
Biomarker of Anxious Depression Response to Antidepressant Medication.” Depression and Anxiety
36 (1): 63–71. https://doi.org/10.1002/da.22843.
40. References
• Kloter, Evelyne, Katja Barrueto, Sabine D. Klein, Felix Scholkmann, and Ursula Wolf. 2018. “Heart Rate Variability as
a Prognostic Factor for Cancer Survival – A Systematic Review.” Frontiers in Physiology 9 (May).
https://doi.org/10.3389/fphys.2018.00623.
• Koenig, Julian, Daniela Falvay, Annika Clamor, Julia Wagner, Marc N. Jarczok, Robert J. Ellis, Cora Weber, and Julian
F. Thayer. 2016. “Pneumogastric (Vagus) Nerve Activity Indexed by Heart Rate Variability in Chronic Pain Patients
Compared to Healthy Controls: A Systematic Review and Meta-Analysis.” Pain Physician 19 (1): E55-78.
• Koester, Mark. 2017. “Heart Rate Variability: The Amazing Biomarker for Understanding Our Body, Health and
Fitness - Minding the Borderlands.” May 16, 2017. http://www.markwk.com/hrv-for-beginners.html.
• Kromenacker, Bryan W., Anna A. Sanova, Frank I. Marcus, John J. B. Allen, and Richard D. Lane. 2018. “Vagal
Mediation of Low-Frequency Heart Rate Variability During Slow Yogic Breathing.” Psychosomatic Medicine 80 (6):
581–87. https://doi.org/10.1097/PSY.0000000000000603.
• Laborde, Sylvain, Philip Furley, and Caroline Schempp. 2015. “The Relationship between Working Memory,
Reinvestment, and Heart Rate Variability.” Physiology & Behavior 139 (February): 430–36.
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• Laborde, Sylvain, Thomas Hosang, Emma Mosley, and Fabrice Dosseville. 2019. “Influence of a 30-Day Slow-Paced
Breathing Intervention Compared to Social Media Use on Subjective Sleep Quality and Cardiac Vagal Activity.”
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• Laborde, Sylvain, Emma Mosley, and Alina Mertgen. 2018. “A Unifying Conceptual Framework of Factors
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• Lake, James. 2018. “Heart Rate Variability (HRV) Biofeedback for Anxiety.” Psychology Today. October 24, 2018.
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biofeedback-anxiety.
41. References
• Langer, Daniel, Noppawan Charususin, Cristina Jácome, Mariana Hoffman, Alison McConnell, Marc Decramer, and
Rik Gosselink. 2015. “Efficacy of a Novel Method for Inspiratory Muscle Training in People with Chronic Obstructive
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• Li, Changjun, Qinghua Chang, Jia Zhang, and Wenshu Chai. 2018. “Effects of Slow Breathing Rate on Heart Rate
Variability and Arterial Baroreflex Sensitivity in Essential Hypertension.” Medicine 97 (18).
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• Lin, I. M., L. Y. Tai, and S. Y. Fan. 2014. “Breathing at a Rate of 5.5 Breaths per Minute with Equal Inhalation-to-
Exhalation Ratio Increases Heart Rate Variability.” International Journal of Psychophysiology: Official Journal of the
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• Mani, Ali R., Sara Montagnese, Clive D. Jackson, Christopher W. Jenkins, Ian M. Head, Robert C. Stephens, Kevin P.
Moore, and Marsha Y. Morgan. 2009. “Decreased Heart Rate Variability in Patients with Cirrhosis Relates to the
Presence and Degree of Hepatic Encephalopathy.” American Journal of Physiology - Gastrointestinal and Liver
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• Matei, Daniela, C. D. Popescu, B. Ignat, and R. Matei. 2013. “Autonomic Dysfunction in Type 2 Diabetes Mellitus
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• Nuckowska, Magdalena K., Marcin Gruszecki, Jacek Kot, Jacek Wolf, Wojciech Guminski, Andrzej F. Frydrychowski,
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• Penzel, Thomas, Alberto Porta, Aneta Stefanovska, and Niels Wessel. 2017. “Recent Advances in Physiological
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42. References
• Resenja, Svezdrav. n.d. “Applications: ECG for Everybody.” Accessed June 4, 2019.
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• Rochet-Capellan, Amélie, and Susanne Fuchs. 2014. “Take a Breath and Take the Turn: How Breathing Meets Turns
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• Russell, Matthew E. B., April B. Scott, Ian A. Boggero, and Charles R. Carlson. 2017. “Inclusion of a Rest Period in
Diaphragmatic Breathing Increases High Frequency Heart Rate Variability: Implications for Behavioral Therapy.”
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• Saoji, Apar Avinash, B. R. Raghavendra, and N. K. Manjunath. 2019. “Effects of Yogic Breath Regulation: A Narrative
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• Shaffer, Fred, and J. P. Ginsberg. 2017. “An Overview of Heart Rate Variability Metrics and Norms.” Frontiers in
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• Silva, Vanessa Pereira da, Bruno Ribeiro Ramalho Oliveira, Roger Gomes Tavares Mello, Helena Moraes, Andrea
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• Stankovski, Tomislav, Spase Petkoski, Johan Raeder, Andrew F. Smith, Peter V. E. McClintock, and Aneta
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43. References
• Struhal, Walter, Christoph Mahringer, Heinz Lahrmann, Christoph Mörtl, Peter Buhl, Mario Huemer, and Gerhard
Ransmayr. 2016. “Heart Rate Spectra Confirm the Presence of Autonomic Dysfunction in Dementia Patients.”
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• Tan, Gabriel, Tam K. Dao, Lorie Farmer, Roy John Sutherland, and Richard Gevirtz. 2011. “Heart Rate Variability
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• Tan, Jason Por How, Jessica Elise Beilharz, Uté Vollmer-Conna, and Erin Cvejic. 2019. “Heart Rate Variability as a
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