Dr. Andy Galpin

And so while something caused hyperventilation, which is a normal and healthy response, remember, I say I get scared right now. I want to go into sympathetic drive. I want adrenaline up. I want to start an anticipatory over-breathing strategy. I know CO2 is going to start increasing because I'm about to start doing something physically. So I'll start over-breathing. That's great.

Normal reactive strategy there. Healthy one. That's what we want. But if we're chronically doing that, We're chronically over breathing because we're chronically in this sympathetic drive. We're chronically in this high stress environment. That can be sustained. It can turn into a habit. It can turn into misattribution. It can turn into lots of different things.

Normal reactive strategy there. Healthy one. That's what we want. But if we're chronically doing that, We're chronically over breathing because we're chronically in this sympathetic drive. We're chronically in this high stress environment. That can be sustained. It can turn into a habit. It can turn into misattribution. It can turn into lots of different things.

We have increased that sympathetic adrenergic tone. We are ready and dialed and primed for the same situation, the same smell, the same thing we hear, the same thing we see to drive us back into that hyperventilation strategy. We then can be causing the same problem and it can be cyclical, right? Because that hyperventilation itself can cause the same physiological problems.

We have increased that sympathetic adrenergic tone. We are ready and dialed and primed for the same situation, the same smell, the same thing we hear, the same thing we see to drive us back into that hyperventilation strategy. We then can be causing the same problem and it can be cyclical, right? Because that hyperventilation itself can cause the same physiological problems.

So it's hard strategy to break. So really important to pay attention to respiratory rate as well. I could go on, but again, for the sake of time, we'll stop right there. Important, highly correlated, highly overlapped with some of the other markers we've talked about, but it tells us unique information. Now, how do I measure this? Most of the wearables you have will measure respiratory rate.

So it's hard strategy to break. So really important to pay attention to respiratory rate as well. I could go on, but again, for the sake of time, we'll stop right there. Important, highly correlated, highly overlapped with some of the other markers we've talked about, but it tells us unique information. Now, how do I measure this? Most of the wearables you have will measure respiratory rate.

I will give you fair warning. There is no industry standard though on how that's calculated. So just like HRV, don't put a ton of stock in the absolute number. You want to pay most attention to trends and things like that, but at least be consistent with the device that you're using. Use whatever you like. It doesn't matter what you get, how you use it.

I will give you fair warning. There is no industry standard though on how that's calculated. So just like HRV, don't put a ton of stock in the absolute number. You want to pay most attention to trends and things like that, but at least be consistent with the device that you're using. Use whatever you like. It doesn't matter what you get, how you use it.

It's a very simple measure that basically every wearable either directly has or it can have. If they're not reporting it, they're measuring it. They're just using it to calculate other stuff. So that can be done in a bunch of different ways. Hopefully, that gave you some more information about how you can calculate HRV, how you can calculate respiratory rate.

It's a very simple measure that basically every wearable either directly has or it can have. If they're not reporting it, they're measuring it. They're just using it to calculate other stuff. So that can be done in a bunch of different ways. Hopefully, that gave you some more information about how you can calculate HRV, how you can calculate respiratory rate.

You probably can infer how to calculate resting heart rate. And I gave you some tools on how to calculate and measure CO2 tolerance as well. It's time for us to now move on to where we figure out how to make sense of all that information and determine how do we interpret it all. We're gonna start off by talking about HRV.

You probably can infer how to calculate resting heart rate. And I gave you some tools on how to calculate and measure CO2 tolerance as well. It's time for us to now move on to where we figure out how to make sense of all that information and determine how do we interpret it all. We're gonna start off by talking about HRV.

Anyone who works in this area will be squeamish when you ask them the question of what's a good one or a bad one. We all say the same thing, which actually to me is like a badge of honor that that person knows what they're talking about when I hear them say that. It's a hard thing to put a number on. I'll give you something though, to get started on most wearables.

Anyone who works in this area will be squeamish when you ask them the question of what's a good one or a bad one. We all say the same thing, which actually to me is like a badge of honor that that person knows what they're talking about when I hear them say that. It's a hard thing to put a number on. I'll give you something though, to get started on most wearables.

Most men are going to be something in the like forties to 60 range on their HRV score. Women are a little bit lower than that. If you are older than say 60 years old, then maybe tink that down a little bit. That all said, I wanted to start off with a number, but I don't know what that even means. And that's because every device actually has a different calculation they use to measure HRV.

Most men are going to be something in the like forties to 60 range on their HRV score. Women are a little bit lower than that. If you are older than say 60 years old, then maybe tink that down a little bit. That all said, I wanted to start off with a number, but I don't know what that even means. And that's because every device actually has a different calculation they use to measure HRV.

So we're not even necessarily always talking about the same thing. More importantly than that, though, there is a misuse of HRV in a bunch of different scenarios. And so you should pay attention to it. I made a long argument of why it's important, it's relevant. But I just started off by also saying the measurement itself is not the same between devices.

So we're not even necessarily always talking about the same thing. More importantly than that, though, there is a misuse of HRV in a bunch of different scenarios. And so you should pay attention to it. I made a long argument of why it's important, it's relevant. But I just started off by also saying the measurement itself is not the same between devices.

So we want to use this as a measure of progress or regression rather than just comparing score to score, especially if you're comparing your score to your friends and you're on a ring and they're on a watch or something like that. The number is actually the calculation. The equation itself can be completely different.