HRV explained: what is a good HRV and why it changes

What is HRV?

Your heart does not beat like a metronome. The gap between beats changes slightly from beat to beat, and HRV summarises that variation. Wearables report it with different methods, such as RMSSD or SDNN, which are not directly comparable. Android’s Health Connect includes an HRV record type (see data types), but what you receive depends on your device and its app.

What is a good HRV?

Comparing your number with a friend’s is rarely useful. Compare with your own baseline: your typical range over recent weeks, taken at a similar time (often overnight). A day that is lower than usual may reflect hard training, poor sleep, alcohol, stress or illness; a single reading rarely means much.

What can change your HRV?

• Sleep length and timing
• Training load and recovery days
• Alcohol and late meals
• Stress and illness
• Device, sensor placement and measurement window

How should you read your HRV trend?

1. Wait for at least a couple of weeks of data before judging.
2. Look at a rolling average rather than one night.
3. Pair it with resting heart rate and sleep.
4. Note missing nights as missing, not as zero. See why data differs between apps.

This is wellness information, not medical advice. If you have concerns about your heart or health, talk to a qualified clinician.

When and how should HRV be measured?

Consistency beats precision. Overnight or first-thing-in-the-morning readings, taken under similar conditions, are easier to compare than random daytime readings. Changing devices, straps or apps resets your baseline: expect a shift that is about the method, not your health.

What are common HRV myths?

• “Higher is always better.” Not necessarily; the useful question is whether you are within or away from your usual range.
• “A drop means something is wrong.” Usually it reflects sleep, training, alcohol or stress. Persistent unexplained changes or symptoms are a reason to talk to a clinician.
• “I should match someone else’s number.” HRV is highly individual and age dependent.

Where does Bodhara fit?

Bodhara is designed to show HRV against your personal baseline with the source and time of each reading. Bodhara is being designed as an Android-first, local-first app: your health records stay on your phone, every number shows where it came from, and missing data is shown as missing rather than as zero. It is in development, so specific device support and launch timing are not final. We will publish verified details before calling any connection supported.

Frequently asked questions

What is a normal HRV?

It varies widely between people. Use your own baseline trend rather than a population number.

Why is my HRV lower today?

Common reasons include poor sleep, hard training, alcohol, stress or illness. One low reading is not a diagnosis.

Can I compare HRV between a Garmin and an Oura?

Not directly. Devices and apps use different methods and windows, so compare trends within one device.

Is HRV medical advice?

No. This is general wellness information. See a clinician for health concerns.