RSA/HRV Training

What does HRV/RSA stand for?

HRV - (Heart rate variability) Variability of the heart's sinus rhythm - refers to the heart rate generated by the sinus node, which is the primary physiological stimulus center.

RSA- (respiratory sinus arrhythmia)This is the variation in heart rate. A ratio indicating the difference in pulse rate on inspiration and expiration.

RSA Biofeedback is a training method that involves learning to consciously synchronize your breathing with your heart rate.

What does it consist of?

With the help of proper breathing, we strengthen the body's immunity, increase the adaptive capacity of the entire body, regulate the stress response, which allows us to achieve homeostasis, or physiological balance in the body.

The RSA method makes it possible to use a learned way of breathing in life situations, especially useful in situations of emotional agitation and perceived symptoms of stress, distraction and low concentration. It helps us when we need, for example, to calm down, relax, concentrate and master our emotions.

The goal is to train self-regulation of physiological processes by changing breathing pattern and learning the habit of diaphragmatic and relaxation breathing. Synchronizing the work of the heart and breathing affects, among other things, the work of the autonomic nervous system and other endocrine organs, including the pituitary, thyroid, parathyroid, pancreas, and adrenal glands. 

What does the RSA tell us about?

RSA is an indicator of the condition of health and the internal mechanisms for maintaining balance in the body, that is, about the proper cooperation of the heart and breathing.

How does it work?

Appropriate sensors are mounted on the body (breathing, heart rate, ECG, temperature, skin conductivity) with which Biofeedback reads physiological parameters. The device processes the signals and during training shows the client what needs to be changed to achieve a state of homeostasis.

HRV/RSA training is the study of diaphragmatic-relaxation breathing, which allows you to learn to relax more effectively and recover faster. It affects the efficiency of the brain and autonomic nervous system

How can it help you?

HRV/RSA training is a very effective method of learning self-regulation through breathing. Breathing accompanies us from birth to death, so even in unexpected life circumstances we always have this tool with us. 

HRV/RSA training additionally affects:

• improving attention span
• ability to manage stress
• increase the body's immunity
• Oxygenate the body and improve overall health, among other things, improving glucose and cortisol metabolism
• increase creativity
• inhibition of fears
• consciously synchronize heart and breathing rate
• well-being
• increase self-esteem
• calming and quieting of emotions
• more effective regeneration of the body
• better sleep
• greater control over the emotions experienced

Preparing for a training session

Taking part in an HRV/RSA training session requires no special preparation. However, for your own comfort, it is advisable not to take part in the session right after eating or when hungry.

Session planning

The duration of sessions, intervals between appointments and number of workouts depends on the individual needs of the patient.

The duration of the training is usually from 30- 45 minutes (including breaks).

Benefits and effects

• Increased resistance to stress
• Increase emotional resilience
• Improve cognitive functioning
• Mood improvement
• Reduce stress hormone levels
• Reduction of anxiety
• Lowering high pressure
• Curb anxiety and stage fright
• Improvement in the integration of mind and body
• Improve memory and attention span
• Reducing the incidence of
• Inflammation of the upper respiratory tract
• Cardiovascular system, nervous system
• Increase the body's immunity
• Reducing aggression
• Prevention of voice and speech disorders
• Increase self-confidence
• Increase in creativity

Benefits for pregnant women

• Harmonized health processes of mother and child during pregnancy
• Learning appropriate behavior during childbirth
• Learning to breathe properly to reduce pain
• Reduced risk of birth injuries during pushing
• Postpartum recovery is faster and breastfeeding is prolonged

Biological explanation

The variability of sinus rhythm is an expression of the activity of the autonomic nervous system and its modulation of heart muscle activity. Among the factors that affect heart rate are physical activity, changes in blood pressure, breathing, body temperature, hormone levels, emotional state and even time of day.

Simply put thanks to HRV you can observe the behavior of two branches of the nervous system in the body. One of these branches is the sympathetic nervous system and the other is the parasympathetic nervous system.

The sympathetic part dominates when you are stressed and burdened with training. The parasympathetic part dominates when you are relaxed and calm.

Sinus rhythm variability is an expression of myocardial health, and its reduction is associated with an increased risk of sudden cardiac death.

Factors affecting the variability of sinus rhythm:

• physiopathological factors
• lifestyle factors
• non-modifiable factors
• neuropsychological conditions
• environmental factors