Heart rate variability is the time between your heartbeats fluctuates slightly.

(measure of
variation in time between each heartbeat)ANS controls HRV.
The vagus nerve activates the parasympathetic nervous system and is kind of like a
button you can press to reduce stress.

The more HRV is variable, the more I can adjust to changing environment.

Relaxation response tell your heart to slow down and making room for changes
between beats(HIGH HRV)

Brain’s fight or flight system tells my heat to speed up, reduce space for change(low
HRV)

Its like ability of vagus nerve to inhibit vagus response

Breath in-increased heart rate; breath out-decreased heart rate->CONTROLLED BY NS

and vagus nerve has impact on heart rate.

Heart rate variability is a metric of how your body is recovering from stresses throughout
the day and an evaluator of overall fitness. An even more straightforward definition is
that HRV is a metric of our well-being. Analysis of heart rate variability could be the next
step to getting your well-being under control.

Low HRV indicates that we are not recovered — your body isn’t bouncing back from
stress and is spending too much time in fight-or-flight mode. The goal is to increase
parasympathetic activity; AKA spend a lot more time in rest-and-digest.

High HRV means the variance between heartbeats is more significant and predicts
more consistent performance and better recovery from stress. In seeking high HRV,
we’re really after balance in the autonomic nervous system.

Resting/Baseline/Tonic: your ability/flexibility to adapt environment.

Tonic HRV is observed at a one-time point and is commonly indicated by resting HRV.
In contrast, phasic HRV investigates the system’s reactivity at different time points
frequently indexed by resting, stress, and recovery

Toniği, kafeinsiz ve stressiz ölç

Phasic: stressor ver ve ölç. IT SHOULD BE LOW.
Responsing to a stimuli is adaptive. When environment is safe its not adaptive.

High HRV not always a good thing; its good DEPENDING ON ENVIRONMENT!!!!
When its safe its okay.

E.g. psychopaths and hrv- > çocukların olduğu durumalrda bile yüksek HRV.
Children who hug everyone-high HRV-zthey cant recognize threat.

HOW TONIC HRV CAN BE USED TO ADJUST PATOLOJI?

GAD PANIC PHOBIA

Low HRV←—--- —----->High HRV

Low flexibility←- —------>hig hflexibility

HRV Vary within individuals’ adapt to changing environment.

ADAPTİVE FELXIBILITY:
Social environment system can only be express when system detects environment is
SAFE.- >SAFE MOOD&SOCIAL ENGAGEMENT

Concept of safetiy is RELATIVE

Low is the correct response.

Correlation between HİGH HRV and HIGHER ACTIVATION OF mPFC during series
of tasks.

We cant say reduced HRV for all patolojies.

Bipolar,schizophrenia,depression ->LOW HRV
bulimia&psychopathy->HIGH HRV

Factors influencing HRV:

-kafein, nikotin,alkol,excessive sport(researchers ask them to be atleat 2 hours
withdrawal)
-meds(analjezik)
-SSRI’s mostly reduce HRV.
-sex(women have high HRV than man)
-menstrual cycle decrease HRV
-age(as get older reduced HRV)
-ethnicity- blacks high HRV
-diet- omega 3 is goof dor HRV
-yoga-increased HRV

Heart rate: is a result of activities of combining sympathetic and

parasympathetitc. Its a measure of arousal.
WHY BREATHING CHANGES HRV?

HYPERVENTILATION: leads to dissociation, depersonalization, panic attack and

psychotic state.

MANTRAS INCREASES HRV

Slow breathing için 6 nefes dk başı denmişti. Su an depends on the person.

If breathing and heart rate corresponds HRV REACHES MAXIMUM.

Due to the connection between vagus and body&brain; 6 breaths per minute i
working.
Benefits of emotion regulation and inhibitory control.

Anxiety disorders DEVELOP thru CLASSICAL CONDITIONING

Anxiety disorders MAINTAINED thru operant.!!!!-> negative

reinforcement(avoidance)-> anxiety decreased and behavior maintained

Intermittent reinforcement is the one working most.

VAGUS NERVE STIMULATION

Earlier they used to use invasive methods by surgery for epilepsy but now we have
t-VNS

Vagus nerve is sensitive to tonal voice.

Fibers go up and researcher sees where does it go. It gives electrical pulses.

It has a very good CONTROL CONDITION.->so participant doesnt notice difference

because there is placebo effect.