HRV and Mental Training
Chapter 12
Key-Questions that are answered in this chapter:
- How do psychological skills affect autonomic regulation and HRV?
- Which mental techniques can support adaptation and performance?
- How can mental training become part of an athlete's routine?
Key-Takeaways from this chapter:
- Mental and autonomic regulation are closely connected: training one can support the other.
- Breathing, relaxation, reappraisal, gratitude, self-reflection, and social support can strengthen adaptability.
- Mental skills must be practised consistently to become available under pressure.
- find out more below -
Consistency is key
When using mental training to improve HRV, consistency is key: these techniques have to become part of your daily routine.
Daily self-awareness drives improvement: notice how your breathing changes under pressure or self reflection.
Mental training strategies
Strategies such as breathwork, gratitude and reappraisal can help you switch gears more easily and train your adaptability.
To learn more about breathing techniques, click here or join a workshop here.
There is proof that gratitude journaling can have a positive effect on HRV in the moment (Redwine et al., 2016), which might be especially important for athletes having tough days.
Cognitive reappraisal, or a technique we call "the HRV Mindshift", can help change how you think about a situation and therefore change how you feel. It is done by identifying triggers, which are situations that typically cause stress or frustration, and reframing your thoughts. Ask yourself: "How can I see this challenge in a way that benefits me?"
For a total of 28 mental training techniques, make sure to read chapter 12 in the HRV book!
