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How to session on Heart Rate Variability - Quantified Self Europe 2015

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Tools and best practices for:
- 60 seconds PPG measurements (baseline HRV, day to day variability)
- Situational readings (acute stressors)

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How to session on Heart Rate Variability - Quantified Self Europe 2015

  1. 1. Heart Rate Variability What? Why? How? Marco Altini, Paul LaFontaine @marco_alt @QuantSelfLaFont
  2. 2. BSc MSc Computer Science Engineering. PhD (in progress) Applied Machine Learning Head of Data Science - Bloom Technologies Self-Experimenter Maker all things HRV (HRV4Training, Camera HRV, HRV Logger) Marco Altini - @marco_alt
  3. 3. Degree in Ops Research (Military Analytics) before computers Tracked 1700 negotiation discussions in Europe & Middle East Quantified Selfer, blogger, HRV & Blood Glucose enthusiast Paul LaFontaine - @QuantSelfLaFont
  4. 4. 2012 - 2015 Heart Rate Variability
  5. 5. Autonomic Nervous System •  Sympathetic / Parasympathetic branches •  How do we react to stressors? – Social / Environmental – Physical activity – Psychological stress – Health conditions
  6. 6. Beat to Beat Variation
  7. 7. 2012 - 2015 What? Types of measurement
  8. 8. Types of measurement Tools & Best Practices •  60 seconds PPG measurements: day to day variability due to external stressors (training, travel, etc.), long term baseline changes (burnout?) •  Situational readings: acute stressors, timing of fight/flight, planning factors
  9. 9. 60 Seconds PPG Measurements •  Quick snapshot of your physiology (HR +HRV) – Parasympathetic activity •  Low barrier (fast, convenient, no sensors) •  Insightful – If done properly!
  10. 10. Situational Readings •  Indicator of when I go into fight/flight in meetings with others – Parasympathetic activity •  More Preparation (needs heart rate belt) •  Insightful – Measurements can show stress moments
  11. 11. 2012 - 2015 Why? Insights
  12. 12. Stress / Burnout prevention More work ours, but in the zone, reflect in higher baseline HRV (good stress) Low productivity or burnout, shows lower HRV Highly Productive > 4 hours/day Highly Productive < 4 hours/day BaselinerMSSD Baseline HRV and High Productivity
  13. 13. Training load and recovery A year of data, day to day differences all over the place (many factors influencing them)After average intensity or intense training, consistently reduced
  14. 14. Jet-lag and physiological adaptations HRV HR 1-2 days after travelingWeek before traveling Week after traveling
  15. 15. Sick days and physiological recovery HRV HR 1-2 days after getting sickWeek before getting sick Week after onset
  16. 16. Spot checks: responses to acute stressors -  Spot checks: responses to acute stressors exercise breathing coffee
  17. 17. TIME OF DAY Situational Readings (1/1)
  18. 18. Mee#ng  on  right  was  10  minutes  a3er  mee#ng  on  le3   Situational Readings (2/3)
  19. 19. Dual  2  Back   Dual  3  Back   Legend   Situational Readings (3/3)
  20. 20. 2012 - 2015 How? •  Tools/Technology •  Best Practices
  21. 21. 2012 - 2015 Tools/Technology
  22. 22. 60 Seconds PPG Measurements •  PPG works, but very few PPG devices can be used for HRV •  Do your homework on the technology you use (validated against ECGs or Polar’s) •  Or use a Polar J
  23. 23. 60 Seconds PPG Measurements •  Some tools I made: HRV4Training Camera HRV
  24. 24. •  Can measure discreetly •  Useful in meetings •  Assured accuracy •  Learn to put on quickly! HR Belt Situational Readings
  25. 25. 2012 - 2015 Best Practices
  26. 26. Best Practices for 60 seconds PPG Measurements •  When to take the measurement –  Morning, during the day?, etc. •  What type of measurement –  Lying down, sitting, orthostatic? •  Paced breathing –  Constrained, unconstrained? •  What metric to use? –  Time domain, frequency domain? •  Are 60 seconds really enough?
  27. 27. When to take the measurement •  First thing after waking up – Relaxed physiological state – Limit all external stressors – Closest to what we do in research / clinical studies – Don’t read your email before the measurement!
  28. 28. What type of measurement •  Lying down while still in bed – Limits other factors like not waiting enough after standing up – Performed in clinical studies – Sitting/Standing also valid, however for simplicity I’d recommend lying down
  29. 29. Paced Breathing (1/3) •  Improves reliability and repeatability of the measurement – Breathing patterns and RSA have an impact on HRV values – Using paced breathing provides more consistent settings (same context!) – Use what works for you (8-12 breaths per minute typically)
  30. 30. Paced Breathing (2/3)
  31. 31. Paced Breathing (3/3)
  32. 32. Consistency! •  Choose: – A body position – A paced breathing rate – Waking time (more or less) / measurement routine Stick to those
  33. 33. What metric to use? •  HRV is not a single number •  Use rMSSD or ln rMSSD – Marker of parasympathetic activity (only thing you can reliably measure). There is no clear sympathetic marker – HF, LF, HF/LF or other frequency domain features require more time (and are computed differently by everyone, difficult to generalize/compare)
  34. 34. Are 60 seconds really enough? •  Yes. Just follow the best practices
  35. 35. Best Practices for Situational Readings •  When to take the measurement –  Day part makes a difference (morning, afternoon) •  What type of measurement –  Posture control (sitting) •  Paced breathing –  When you talk vs. when they talk •  What metric to use? –  RR intervals snapshot vs. rMSSD •  Change Readings: Listen vs. Talk
  36. 36. Time  of  Day   Length  of  Reading   Food  &  Water   Control Effects That Alter Readings
  37. 37. Paced Breath Example
  38. 38. Questions? HRV4Training.com/faq.html QuantSelfLaFont.com QuantXLaFont.com @marco_alt @QuantSelfLaFont

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