Tag: autonomic nervous system

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Academy > article > Human Performance

Sympathetic Arousal: A Breakthrough Mental Health Measurement

Reading time: 4 min
An abstract image of a brain with red and blue swirling clouds extending from each hemisphere against a cosmic background, capturing the essence of sympathetic arousal.

 

Sympathetic Arousal and Heart Rate Variability

Understanding mental health and stress management is crucial for clinics aiming to improve patient care and deliver better mental health outcomes. Two critical metrics in this area are Heart Rate Variability (HRV) and Sympathetic Arousal (SA). HRV measures the variation in time between consecutive heartbeats, reflecting the balance between the sympathetic and parasympathetic branches of the autonomic nervous system (ANS). The parasympathetic system helps the body relax and recover, while the sympathetic system prepares the body for action, often called the “fight or flight” response.

Parasympathetic vs Sympathetic Branch

Assessing the parasympathetic branch through short term HRV is relatively straightforward as it involves analyzing the time-domain (e.g., RMSSD) and frequency-domain (e.g., high-frequency power) components of heart rate signals. Short term HRV represents a complex relationship between the sympathetic and parasympathetic systems (Shaffer, 2017). This influence is generally consistent and can be easily isolated, making it more straightforward to evaluate ”rest and digest’ activities compared to the complexities of measuring the sympathetic system.

While HRV can provide some insights into the body’s autonomic function, it is not a reliable marker for directly assessing sympathetic arousal, or the body’s response to stress. Measuring the sympathetic side of the ANS is challenging because its signals often overlap with parasympathetic signals and are highly variable. The sympathetic nervous system (SNS) triggers rapid physiological changes in response to stress, such as increased heart rate, vasoconstriction, and heightened alertness. Unlike the parasympathetic system, which can be measured under controlled conditions, sympathetic activation is dynamic, context-sensitive, and transient. These rapid, variable responses are difficult to capture consistently using HRV alone, as HRV lacks the specificity to distinguish between sympathetic and parasympathetic contributions in real-time.

Introducing Sympathetic Arousal

We introduce Sympathetic Arousal (SA), a precise and sensitive marker for real-time stress and anxiety management. SA provides targeted insights into stress responses, enabling timely interventions for well-being. Clinics can use SA to track, understand, and respond to patient stress, leading to more effective treatments and improved mental health outcomes.

How is Sympathetic Arousal Measured?

During stress or excitement, the body’s nervous system causes the tiny blood vessels in your skin to tighten, reducing blood flow. This is part of the “fight or flight” response, preparing the person for action by sending more blood to the muscles and heart. When you’re calm, your skin gets more blood flow, and when you’re stressed, less blood flows to the skin. This change in blood flow can be used to measure how stressed or emotionally aroused a person is—this is the essence of Sympathetic Arousal measurement.

We are excited to have partnered with Philia Labs, developer of a cutting-edge AI-powered algorithm using Biostrap’s high-definition PPG Waveshape features to track these subtle changes in blood to measure Sympathetic Arousal.

This algorithm has been trained on stressor timings (Udhayakumar et al, 2023) and microneurography (Rahman et al 2024, under review) , a gold-standard technique that records real-time nerve activity by inserting a microelectrode into a peripheral nerve. This invasive method directly measures the signals in the sympathetic and parasympathetic nerves, offering precise insights into the autonomic nervous system’s activity. By leveraging this AI-driven measurement method, we can access previously unattainable insights with HRV alone.

Measuring Sympathetic Arousal and HRV Together

By combining HRV and Sympathetic Arousal measurements, clinics gain a more comprehensive understanding of physical and emotional stressors affecting their patients. This dual approach enables earlier interventions and more personalized wellness plans, which can translate into better patient outcomes and overall mental health improvement. Key benefits include:

  • Detecting early signs of chronic stress and anxiety by identifying physiological changes that are linked to prolonged stress responses. This is key for preventing burnout and maintaining employee well-being.
  • Providing more accurate mental health assessments beyond HRV.
  • Identifying specific stress triggers for better management and coping strategies, allowing clinics to understand what stressors may lead to heightened arousal in patients and adjust treatment plans accordingly.
  • Removing guesswork from evaluating intervention efficacy by objectively measuring changes in sympathetic and parasympathetic arousal. Improvements in sympathovagal balance can ensure that treatment efforts are making an impact on health and well-being outcomes.
  • Benchmarking best practices for increased ROI by determining which wellness strategies provide the most effective reduction in stress and improving overall employee outcomes.

 

Monitoring Fatigue

Fatigue is a state of physical or mental exhaustion that results from prolonged activity, stress, or lack of rest. It can manifest as reduced energy levels, impaired concentration, and diminished physical or cognitive performance due to prolonged sympathetic dominance (Tanaka, 2015). Benefits of monitoring both HRV and Sympathetic Arousal can be helpful for fatigue in the following ways:

  • Spotting physical and mental exhaustion patterns early, allowing for proactive adjustments in workloads or daily routines.
  • Tailoring fatigue management strategies at scale to improve overall well-being by creating individualized treatment plans that consider the recovery and arousal aspects of a patient’s health.

How Sympathetic Arousal Can Be Used For Your Business

Sympathetic Arousal (SA) is more than just a stress metric—it’s a powerful tool that can transform mental health care, performance optimization, and stress management across various fields.

Healthspan & Longevity Clinics: Chronic stress accelerates aging by over-activating the sympathetic nervous system, leading to inflammation, oxidative stress, cellular damage, and increased risk of age-related diseases like cardiovascular issues and cognitive decline. Monitoring Sympathetic Arousal (SA) helps detect and manage stress early, enabling healthspan clinics to create personalized plans that slow aging, enhance recovery, and promote long-term vitality for healthier, longer lives.

Elite Athletes: Stress disrupts athletic performance by impairing recovery, increasing the risk of injury, and reducing focus and endurance due to prolonged sympathetic nervous system activation. By tracking Sympathetic Arousal (SA), excessive stress can be identified, allowing athletes and coaches to optimize recovery, balance training, and minimize the risks of burnout and injury.

First Responders & Military Personnel: Chronic stress and fatigue in first responders (e.g. Police, firefighter, EMTs) and military personnel impair decision-making, reduce endurance, and heighten the risk of injury or burnout. Prolonged exposure without recovery increases vulnerability to PTSD and other mental health issues, impacting long-term resilience. By monitoring Sympathetic Arousal (SA) in real time, stress can be managed during critical operations, improving performance and reducing the long-term risks of burnout and PTSD.

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References

Shaffer, F. (2017, September 28). An Overview of Heart Rate Variability Metrics and Norms. PubMed. Retrieved October 11, 2024, from https://pubmed.ncbi.nlm.nih.gov/29034226/

Tanaka, M. (2015, September 29). Frontier studies on fatigue, autonomic nerve dysfunction, and sleep-rhythm disorder. NCBI. Retrieved October 11, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621713/

Udhayakumar, R. (2023, August 30). Measurement of stress-induced sympathetic nervous activity using multi-wavelength PPG. Royal Soc. Open Science. Retrieved October 11, 2024, from https://doi.org/10.1098/rsos.221382

Ziegler, M. (2012). Chapter 61 – Psychological Stress and the Autonomic Nervous System,. Primer on the Autonomic Nervous System (Third Edition). Retrieved October 11, 2024, from https://doi.org/10.1016/B978-0-12-386525-0.00061-5

 

 

 

 

Categories
Academy > article > Human Performance

Understanding Sympathetic and Parasympathetic Nervous System As A Dynamic Dial, Not An On-Off Switch

Reading time: 4 min
Illustration of neural networks intertwined, with the left side colored in warm tones and the right side in cool tones, depicting a contrast between two different states or concepts, such as stress resilience versus ANS balance.

In the quest for better health and well-being, there has been a growing focus on tapping into the parasympathetic nervous system. This emphasis on relaxation, mindfulness, and stress reduction is undoubtedly valuable, but it’s crucial to recognize a fundamental truth: the autonomic nervous system (ANS) is never just in one mode. It’s in a perpetual state of flux, maintaining a continuous tug-of-war between its two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The misconception of pure parasympathetic dominance

In the pursuit of relaxation and stress reduction, there’s a common misconception that achieving a state of pure PNS dominance is the ultimate goal. While the PNS is indeed responsible for “rest and digest” activities, it’s essential to remember that the ANS is not an on-off switch, but rather a dial — a dynamic system that adjusts to your body’s needs in real-time.

Often referred to as the body’s autopilot, the ANS regulates countless bodily functions without us even realizing it, from heart rate and digestion to respiratory rate and pupil dilation. While it might be tempting to think of the ANS as a binary switch, with one side turning off as the other activates, the reality is far more nuanced.

Our bodies are engaged in a constant tug of war, with the SNS and PNS in a dynamic manner, adjusting their influence according to our physiological and psychological needs. In certain situations, being more dominant in one mode is more beneficial, but remember, pure dominance in either is rare. This continuous interplay between the sympathetic and parasympathetic branches is essential for our overall health and well-being.

The art of balance: when dominance matters

Imagine a lion chasing you through the savannah; your body’s SNS kicks into high gear. Your heart rate soars, your muscles tense, and your senses become razor-sharp – all to help you escape danger and survive. This is a classic example of the SNS taking charge when needed, ensuring your survival in critical moments.

Conversely, during moments of calm and relaxation, the PNS steps in. It slows your heart rate, aids in digestion, and promotes healing and regeneration. When you’re enjoying a peaceful night’s sleep, engaging in mindful meditation, or simply lounging on the couch, the PNS is the star player, ensuring your body rests, recharges, and recovers.

The modern SNS dominance epidemic

The sympathetic nervous system is designed to respond to immediate threats and challenges. However, the relentless demands of the modern world have led many individuals to remain stuck in this heightened state of arousal, even when no immediate danger is present. The result? An imbalance in the autonomic nervous system that can have profound consequences on physical and mental health.

Here’s how SNS dominance affects us:

Chronic stress

Modern life is rife with stressors, from work pressures to financial concerns and constant connectivity through technology. This chronic stress keeps the SNS in overdrive, leading to increased heart rate, shallow breathing, and elevated cortisol levels – all of which can have detrimental effects on health.

Sleep disturbances

SNS dominance often spills into nighttime hours, making it difficult to unwind and achieve restorative sleep. Sleep quality suffers as a result, leaving individuals feeling fatigued and irritable.

Digestive issues

The SNS is not conducive to proper digestion, leading to problems like indigestion, irritable bowel syndrome (IBS), and other gastrointestinal discomforts.

Mental health impact

Persistent SNS activation can contribute to anxiety disorders, depression, and an overall sense of unease.

Reduced immunity

Over time, a continually dominant SNS can weaken the immune system, making individuals more susceptible to illnesses and infections.

Quantifying the autonomic nervous system balance with Biostrap

Understanding this delicate balance within the ANS can seem complex, but wearable technology like the Biostrap Kairos makes it accessible and actionable. Biostrap provides a comprehensive view of your ANS activity, allowing you to fine-tune your lifestyle choices for better health and well-being.

Biostrap’s newest device, Kairos, matched with the Vital Science app, empowers users with real-time insight into how much that ANS dial is turned toward PNS or SNS in at any given time of the day.

nervous system

 

Kairos provides:

Real-time spot check: Kairos offers an assessment of your ANS balance, giving you a dynamic view of your body’s state at any point during the day.

Lifestyle insights: Kairos can reveal how certain lifestyle interventions, such as exercise, meditation, or dietary choices, impact your ANS balance.

Actionable guidance: With this data-driven insight, you can make informed decisions about your daily routines, optimizing your activities to achieve better ANS balance.

In a world where the focus on relaxation and parasympathetic nervous system activation is growing, Biostrap provides the tools to help you navigate the delicate balance of your autonomic nervous system. It empowers you to recognize and respond to your body’s needs, whether it’s a burst of energy for a challenging task or a deep sense of relaxation for restorative sleep. Remember, it’s not about switching a switch on and off, it’s about learning to toggle the dial back and forth of your ANS for a healthier, more optimal, and more balanced life.

Categories
Academy > article > Human Performance

Managing Stress With HRV, Resting Heart rate, & SPO2

Reading time: 4 min
Silhouette of a person performing a martial arts pose outdoors at sunset, embodying ANS balance and stress resilience.

Elite athletes use Heart Rate Variability (HRV), resting heart rate and other metrics to manage their training regimens and recovery time. Intense training stresses the muscles, hormones, heart and lungs. By tracking these biometrics, athletes optimize their mix of recovery time and training. They train smarter, not just harder. Exercise is a form of physical stress. Mental and emotional stress also affect your body.

Both mental and physical stress may disrupt homeostasis. This can lead to metabolism issues, insomnia, heart problems, hormonal imbalances, and chronic illness. Stress management and stress reduction improve both quality and quantity of life. You can use HRV and other key biometrics to track the success of your stress management program and to plan for “recovery” just like an elite athlete.

Before we discuss applications, it helps if you understand what these biometrics measure and how stress may alter these readings in the short and long term.

How Stress Affects Your Heart and Your Oxygen Levels

Heart Rate and Stress

Most health-conscious people recognize that stress impacts well-known metrics like heart rate and blood pressure. Have you ever found that your pulse and blood pressure were higher than normal at the dentist’s office? If so, you experienced this phenomenon.

Resting heart rate measures how fast your heart beats while you rest. Many people take a resting heart rate in the morning as a quick barometer to their cardiovascular health.  Your heart rate varies day to day, and moment to moment. The following factors may alter day-to-day resting heart rate:

  • Caffeine consumption
  • The previous day’s workout
  • Quality of sleep
  • Hydration levels
  • Hormone cycle fluctuations
  • A large meal or alcohol the night before
  • Stress levels

If you consistently follow a well-designed training plan you may find that your average resting heart rate decreases along with improvements in your physical fitness.

However, as a measure resting heart rate is limited. Due to genetics, some people just have faster resting heart rates than other people. Some hormone imbalances like low thyroid levels may decrease your average resting heart rate. Due to these reasons, you may benefit even more from tracking more sophisticated data points.

SPO2 and Stress

SpO2 stands for peripheral capillary oxygen saturation. It estimates how saturated your blood is with oxygen. A healthy, fit person usually sees a SpO2 between 95% – 100%. Illness, altitude, heart disease, smoke inhalation all affect SpO2.

Your SpO2 measure may not vary quite as much as your resting heart rate and HRV, but a sudden drop often indicates stress to your body. Traditionally athletes who train in higher elevations track SPO2 to help ensure they are getting enough oxygen. With the right device this is an easy metric to track along with resting pulse.

HRV and Stress

HRV measures time between your heart beats. When you are at an optimal state of rest and wellness, your heart is ready to respond to life’s demands. The space between heartbeats varies a little depending on your needs. When your system is “stressed,” your resting heart rate may appear the same, but there may be less variation between the heartbeats.

Tracking HRV informs you of subtle changes. For example, people sometimes find their HRV decreases a couple days before they notice cold or flu symptoms.

Factors that influence HRV include:

  • Quantity and quality of sleep
  • The previous day’s workout
  • Caffeine or alcohol consumption
  • Emotional and mental stress
  • Nutritional habits
  • Hormonal fluctuations
  • Illness or injury

To learn more about these metrics, download our free white paper “The Definitive Guide To A Healthy Heart.” In the meantime, the following tips and techniques help you manage your stress.

Five Techniques To Use Biometrics in Your Stress Management Program

Take Baseline Readings

Take regular, ideally daily, readings since many factors affect biomarkers like HRV and resting heart rate. Try to take the measurements at a consistent time under similar conditions. For example, you may take your baseline reading shortly after you wake up, before you eat or drink anything, and while relaxing. A higher HRV reflects a more optimal state than a lower HRV reading. A lower resting heart rate or pulse also reflects a more relaxed state.

If you notice your HRV and SPO2 trending upwards, this is a sign that your wellness and stress management efforts are working. If your resting heart rate and blood pressure trend downward, this is also a sign of success.

Look at the Big Picture

Have you ever heard the phrase “fighting fit”? In general, maintaining a high fitness level prepares your body to better deal with stress. However, the combination of acute emotional stress *and* physical stress from a vigorous workout may weaken your body and mind. Factor your stress levels with your workouts. Take it easy if you are dealing with major stress like a family emergency or a big deadline.

Light-to-moderate exercise like walking, yoga, dancing, or recreational sports may give you an outlet to recover from stress. Alternately, in some cases you may actually benefit more from a power nap or practicing relaxation techniques than a workout if your stress levels are very high.

Consider Yoga, Tai Chi, or Meditation

Since deep breathing and relaxation temporarily elevate HRV (and lower pulse) these markers may also help guide your practice. Emerging research indicates mindful practices like yoga and tai chi may increase HRV, SPO2 and decrease blood pressure and resting pulse. Some tech-friendly yogis even take an HRV reading during relaxation post at the end of their practice.

Reduce or Manage Your Life Stress

Athletes don’t want to overtrain as they prepare for either a marathon or a sprinting race. The same applies to you while working on big projects, moving, or experiencing another major life change. If possible, simplify your life. Learn to say no and avoid taking on too much.

Take Care of Yourself

Generally when you take good care of yourself, your HRV, SPO2, and resting heart rate tend to improve. Even better, your body and mind are ready to face life’s challenges. The following healthy choices may improve your HRV in both the short and long term:

  • Get enough sleep
  • Eat a healthy, balanced diet
  • Drink enough fluids
  • Enjoy moderate activity most days and improve or maintain your physical fitness
  • Avoid smoking
  • Spend a few minutes relaxing each day whether you prefer to meditate, pray, do yoga, or practice breathing exercises.

Take control of your stress levels and your fitness. You can customize your lifestyle and measure results by tracking key metrics like HRV, SPO2, and resting heart rate. In the past, only elite athletes had this opportunity, but now these tools are  available to you. Thanks to fitness wearables like Biostrap you can easily take these metrics at home.

Sources and Resources:

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