Show Notes
In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between. But how does it work and makes it such a reliable indicator? I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s real-time stress levels and recovery state. I will also discuss the interactions between HRV and Breathwork. I'll specifically rant about diaphragmatic breath-work which unfortunately comes with a lot of misconceptions. Whether you're a mindfulness pro, an athletic coach, or someone simply looking to better understand your body's response to stress, this episode promises a wealth of knowledge.
HOMEWORK: - Practice your breathwork from a rounded position. The goal is to breathe into the back body, relaxing the shoulders and letting your spine round forward. If you find that MORE restrictive, you may need to do more work around Lat and Thoracic flexibility. Check out my flexibility programme - Check out this anatomy diagram of the amazing Diaphragm.
RESEARCH: The study reviewed the potential of heart rate variability (HRV) as a reliable indicator for psychological stress. After examining 37 relevant publications from major databases, researchers found that stress typically results in changes in HRV, primarily characterized by decreased parasympathetic activity. This decrease is seen as a drop in the high-frequency band and a rise in the low-frequency band of HRV. Furthermore, brain imaging revealed a connection between HRV and specific brain regions, such as the ventromedial prefrontal cortex, which play a role in how we perceive stress. Thus, the evidence supports HRV as a valuable tool for objectively assessing psychological stress and overall well-being. Yoga and TaiChi on HRV - Open Access systematic review with MA of RCTs This study looks at the effects of breathing practices on stress and mental health, using self-report as an outcome measure for stress. The reason I chose to share it here in the notes is because it is open access and provides some other links to research on HRV that you may like.
More from The Vertue Podcast
"I don't have time to exercise." It's one of the most common barriers to exercise, but is finding more time really the solution? In the first episode of my Barriers to Exercise series, we explore the psychology of competing priorities, the gap between intentions and action, and what research on minimum effective doses of strength training tells us about doing less without giving up on progress.
We’re pretty good at deciding what we want. The harder part is working out why we want it, whether the goal actually belongs to us, and what we need to do today to move towards it. In this episode, I break down my approach to values, goals, strategy and action, exploring the psychology of self-concordance, behavioural activation and motivation, and how I use this framework to create a realistic morning routine when life is already full. I also introduce Weekly Friction, where this week I’m questioning when social media stops being work and starts becoming scrolling.
The reason misinformation, and disinformation (false information spread deliberately to deceive), travels so easily may be hiding in plain sight. It hides in simplicity. And it's amplified by the very algorithms that reward content that is easy to consume, easy to remember, and easy to share. Yet despite how profoundly this shapes the way we think, most of us have never been taught the psychology behind it. Processing fluency is one of the most powerful cognitive phenomena you've probably never heard of, and given the speed at which information now spreads online, it's remarkable that it isn't common knowledge. If you've ever wondered why misinformation spreads so easily, why simple answers are so seductive, or why the loudest voices often sound the most convincing, this episode is for you. Because sometimes, the greatest trick our brain plays on us isn't believing a lie. It's confusing easy to process with true. This episode sits very close to my heart because I think most of us have an aunt, mum, uncle, friend, or someone we love who has been influenced by misinformation. Someone who has spent their hard-earned money, changed their health behaviours, or lived with unnecessary fear because something simply sounded convincing. The truth is, none of us are immune to it. Understanding how our brains work isn't about becoming cynical. It's about becoming better equipped to recognise when we're mistaking something that feels easy to understand for something that's actually true.
Cardio has become unnecessarily confusing. One expert tells you to walk. Another says Zone 2 is the key to longevity. Someone else insists HIIT is the fastest way to lose fat, while another warns it'll spike your cortisol and damage your hormones. So... what should you actually do? In this episode, we cut through the noise and build a simple framework for making better cardio decisions. Rather than asking, "Which type of cardio is best?" we explore a much more useful question: "What do I actually need cardio to do for me?" We'll cover: Why walking, running, Zone 2 and HIIT aren't competing—they're different tools for different goals. The biggest myths surrounding fat loss, cortisol and the so-called "fat-burning zone." How cardiovascular training actually changes your body, and why becoming fitter is about building a more capable, efficient system, not just burning calories. How much cardio you really need for meaningful health benefits. Why consistency beats chasing the perfect workout every time. If you've ever found yourself wondering whether you're doing the "right" type of cardio, this episode will help you stop second-guessing every workout and start making confident, evidence-based decisions.
If cardio has you in a chokehold because summer is around the corner, this episode is going to free you.