Managing our emotions and energy using Heart Rate Variability

An example of how to interpret our daily routine using Heart Rate Variability (HRV) and identify areas of opportunity for enhancing overall well-being. 

The following individual started measuring the morning (3 min) heart rate variability (using Polar H-10 device and EliteHRV app) to understand how the stress and recovery can  be managed for overall well-being.  The data clearly shows very poor management of stress (low HRV, higher heart rate and so on).  The X-axis identifies what caused the increase or decrease in HRV.  Based on this data, the conclusions were made and the intervention was identified to address the problems.


The person concluded following:

  • Heart rate has potential to improve (by adding recovery and exercise, in that order)
  • Once the intervention (recovery first and exercise later) start showing the results, the exercise intensity can be increased.  The reversal of the order of intervention in this case (exercise first and recovery later) is likely to harm the overall emotional health and hence not recommended.
  • Specific insights: Meditation (and recovery) done on day 3 increased the HRV on day 4 !  Need to validate this by adding similar recovery.
  • The balance in daily life is missing (evidence: 3 consecutive days of reduced HRV i.e. Day 1, 2 and 3 and again a decrease from Day 4 to 5 and negligible increase on Day 7).  There has to be consistent uptrend (and a consistent downtrend must be avoided since it limits our ability to manage the stress and maintain balanced emotions !)

Please contact [email protected] or call +91.95.7474.2288 if you or your organization/family needs an intervention on managing stress, energy and emotions.

Gunjan Trivedi

Life Coach


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