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Heart rate variability (HRV) indexes how efficiently we mobilize and utilize limited self-regulatory resources to maintain homeostasis. HRV plays a vital role in regulatory capacity, executive functions, health, and performance. We address common misconceptions regarding cardiovascular health, HRV measurement, and HRV biofeedback training. This review highlights the importance of context and individual differences in interpreting HRV. We debunk common misconceptions to improve HRV biofeedback training for health and performance.

Keywords: heart rate variability; high-frequency power; HRV biofeedback; low-frequency power
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Copyright: ©Association for Applied Psychophysiology & Biofeedback
Figure 1.
Figure 1.

The “variability is bad, stability is good” myth. Real Genius episode by Dani S at Fiverr.com.

Figure 2.
Figure 2.

Healthy variability. Graphic by minaanandag at Fiverr.com.

Figure 3.
Figure 3.

Low variability. Graphic by minaanandag at Fiverr.com.

Figure 4.
Figure 4.

A healthy heart is not a metronome. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 5.
Figure 5.

Tilt table graphic © Pepermpron/Shutterstock.com.

Figure 6.
Figure 6.

Three main parasympathetic HRV sources. Graphic created by authors.

Figure 7.
Figure 7.

The “sympathetic activity plays a major role in HRV” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 8.
Figure 8.

BioGraph Infiniti screenshot of RSA by authors. The upper waveform is respiration, and the lower is instantaneous HR.

Figure 9.
Figure 9.

The heartbeats are closer together during inhalation and further apart during exhalation. Illustration by minaanandag at Fiver.com.

Figure 10.
Figure 10.

HR speeds during inhalation. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 11.
Figure 11.

HR slows during exhalation. Graphic by Dani S. at Fiverr.com.

Figure 12.
Figure 12.

Two-closed-loop model drawn by authors.

Figure 13.
Figure 13.

Arteriole graphic © Ali DM/Shutterstock.com.

Figure 14.
Figure 14.

The “VLF power increases during HRVB training are sympathetic” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 15.
Figure 15.

The “LF power and the LF/HF ratio are sympathetic” myth. HRV frequency graphic adapted from Dr. Richard Gevirtz by Dani S at Fiverr.com.

Figure 16.
Figure 16.

The “we should measure HF power during SPB” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 17.
Figure 17.

The “we can directly compare HRV recordings of different lengths” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 18.
Figure 18.

The “you should trust smartphone HRV app values” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 19.
Figure 19.

The “try to relax” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 20.
Figure 20.

The “successful HRVB training always produces a 0.1-Hz LF peak” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 21.
Figure 21.

The “when SPB increases HR oscillations, this signals greater vagal tone” myth. Graphic adapted from Gevirtz et al. (2016) by Dani S at Fiverr.com.

Figure 22.
Figure 22.

The “the best sign of HRV training success is high resting LF power” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 23.
Figure 23.

The spectral plots are courtesy of Dr. Inna Khazan. HF power increases from pretraining to posttraining baselines.

Figure 24.
Figure 24.

The “HRVB asks clients to slow their daily breathing permanently” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Figure 25.
Figure 25.

Curling graphic © ra2 studio/Shutterstock.com.

Figure 26.
Figure 26.

The “SPB is the best way to increase HRV” myth. Real Genius episode on WEBTOON by Dani S at Fiverr.com.

Contributor Notes

Correspondence: Fred Shaffer, PhD, BCB, BCB-HRV, Truman State University, Kirksville, MO 63501, email: fredricshaffer@gmail.com