The HRV device consists of an elastic chest strap and an App that you download onto a mobile device such as a smartphone or tablet.
The vital heart rate checker App monitors itself and you need to wear it approximately ten centimeter middle section of the belt. With two electrodes it measures the heartbeat with the quality of an ECG. The sampling rate is 500 Hz. The measurement inaccuracy of the individual RR intervals is one millisecond.
The reading or measurement consists of two parts: First, you breathe very calmly for 110 seconds. Then the HRV device gives you a breathing rhythm. The HRV values are evaluated over the Internet in a few seconds. The Welltory – heart rate variability app, informs you with a colored bar chart about the regenerative capacity of your body and your stress level. You will also receive recommendations for endurance or strength training. Biological age, resting heart rate and general HRV are additional information after the measurement.
Oura ring: small but nice
The Oura ring is probably the smallest version of the biofeedback devices. It comes from the Finnish company Oura Health, which was founded in 2013. The jewelry ring is equipped with high-tech sensors and Bluetooth. It also contains an energy-saving processor and a battery. The ring records the vital data of the wearer, processes them and sends them to a heart rate variability mobile App on your smartphone.
In addition to heart rate and breathing rate, the Oura ring also measures the rate of movement during sleep and numerous other vital data. It makes it possible to determine your circadian rhythm. When the App has collected enough data, it gives you recommendations, such as the ideal time to go to bed or for activities. The heart rate variability is displayed relatively easily in milliseconds, which range from 20 to 100.
To do this, the ring does not measure the RR intervals, but the inter-beat interval. The App creates a curve from the average values for each day. The App records the values and provides information over weeks and months. The ring can be used to tell when your HRV is falling and your stress is increasing. Illnesses are also announced a few days in advance with low HRV values.
Biosign biofeedback devices
The biofeedback devices from Biosign also work with ECG accuracy. The company in Ottenhofen in Bavaria has specialized in innovative measurement and therapy systems for the autonomic nervous system since 2000. The Quiu by Biosign is intended for private users and its appearance is reminiscent of a sophisticated stress ball.
An optical pulse sensor measures the pulse and uses it to calculate the heart rate variability. The Quiu gives biofeedback with a red or green light. Blue LED signals guide you to breathe correctly. With this, you can easily increase your HRV. Quiu was developed to strengthen the parasympathetic nervous system. In addition to the pulse sensor, an ear clip can be connected.
In addition, there is the MyQuiu software for Windows PC. However, it is not available free of charge, but must be subscribed to. This software provides clear evaluations of the exercises. It is possible to run this program with other sensors as well. Biosign itself offers an inexpensive MyQuiu sensor.
Firstbeat: technology for professionals
Firstbeat is a Finnish company whose HRV stress measurement is used by various brands. A team of scientists founded Firstbeat, including Professor Heikki Rusko. He led research at the Finnish Institute for Olympic Sports Disciplines. Among other things, he dealt with the functions of the autonomic nervous system.
This research forms the basis for measuring HRV. Firstbeat’s biofeedback devices are used in over 100 different products, from wearables to sports watches.
Firstbeat introduced the heart rate variability App Firstbeat Sports in 2016. Among other things, it offers a three-minute quick recovery test. This requires a Bluetooth chest strap that records the heart rates. Firstbeat itself offers the bodyguard. This device for HRV measurement (heart rate variability measure) is attached to the upper body with two electrodes.
The Firstbeat app is primarily aimed at athletes and coaches. It provides information about the intensity of the training and the training load. After the data has been recorded, it is uploaded to a cloud database and integrated into an athlete’s training profile. It is also possible to measure HRV during rest periods.
Cardioscan: HRV measuring devices for professionals
The German company Cardioscan has mainly manufactured devices for professional users since 2001. The Cardioscan device of the same name draws an ECG-accurate cardiac portrait in 3D like Garmin HRV. It determines the individual stress level, determines the fitness level and gives recommendations for training.
iSense with relaxation software
iSense from the Austrian company Comesa measures body temperature and skin conductance with a sensor on the fingertip. This biofeedback device does not belong to the HRV measuring devices. iSense is primarily suitable for combating stress through relaxation. The relaxation software for the PC makes it possible to integrate your own media, such as music, pictures or videos. In addition, an extensive learning program with relaxation exercises is included.
How to Cope with Stress?
Your HRV measurement shows that you are under a lot of pressure? Stress management is possible. It is important to measure your HRV regularly with biofeedback devices. Exercise of any kind has a positive effect on heart rate variability. Numerous devices also offer direct HRV training via breathing exercises, for example vital monitor. There are now numerous heart rate variability apps that are dedicated to HRV training. All you have to do is search for HRV Training in Google Play and Apple’s App Store.
Strengthening heart coherence through breathing
Coherent breathing is another key word in HRV training. This is understood to mean breathing techniques that strengthen cardiac coherence. Heart coherence is also known as heart intelligence. The term describes the state when the body can regulate its functions itself without any problems – i.e. also reduce stress. There are also apps for coherent breathing. So far, however, books on the subject are more widespread.
Weight training for coping with stress
Weight training and all types of exercise are proven techniques for managing stress. How long do you have to train to enjoy it? In principle, anything is better than nothing. Even walking five minutes a day has a positive effect. In order to seriously influence stress and anxiety, however, you should aim for half an hour of training a day (34).
Psychologists can help support the positive effects of exercise. But sometimes stress and the associated anxiety paralyze your drive completely. In this case, it is helpful if you move your body first. Just two hours of exercise a week can strengthen your self-confidence (35) so that you can gradually get your life under control.
Summary: Valuable Heart Rate Variability Tool
The heart rate variability can be measured relatively easily thanks to modern technology. The range of heart rate variability provides information about the state of health. Among other things, it can be used to measure stress levels easily and reliably. However, complicated methods are required for representation.
Modern biofeedback devices make it possible for everyone to measure heart rate variability at a reasonable cost. Heart rate variability apps associated with this or available free of charge also support HRV training. Conclusion: How to measure HRV? Measuring heart rate variability (HRV stress) is a valuable tool in coping with stress.