Base Rate for HRV Recovery Study

I am now looking at my recovery time from Upset Reactions and am focusing on Self Induced reactions while sitting working at a computer. I chose this category because it was the source of a high number of reactions in my Intensity Study and I can control the environment with respect to food, water, sleep and logging. I explain Self Induced vs Direct reactions in an earlier post. For simplicity, I am looking at two states of being and the time spent in each.

The first state I will call Upset. This indicates either anger, anxiety or some sort of mindful distraction that is sometimes indicated by a low Heart Rate Variability (HRV). Heartmath calls this being out of coherence.  The second state I will call Poised. This is a state of relaxation, mindful attention and calmness. Its quite pleasant and conducive to connection with others and creative thought. The general idea is I want to be Poised more than I am Upset.

Upset recovery time means the number of seconds from when I move into an Upset state  as read by the Heartmath Pro software to the point when I once again return to a Poised state. These periods of Upset can go from 5 seconds to 5 minutes when I observed them.

I established a baseline by measuring my movement from a Poised state to an Upset state over a period of five one hour sessions.  The data:

 

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With no intervention at all 20% of the Upset periods were over 60 seconds in length. 36% of the Upset periods were over 30 seconds in length. Looking at those in terms of total seconds it was 41% of the Upset time was batched into the combined periods that were longer than 60 seconds. Those Upset periods that were over 30 seconds accounted for 60% of the total Upset time.

Looking at all Upset periods combined, 27% of the time I was sitting working on my computer I was not in a Poised state. That means some bit of information I was seeing on the screen triggered an Upset reaction. There really is no reason for that as I was comfortable in a situation that had no immediate danger.

If hypothetically I could train myself to ensure my recovery from an Upset reaction was less than 30 seconds due to some intervention on my part I could have in that same period added back over 67 minutes of Poised time. Given the baseline period was five hours that is a large number and if my intent is to be more Poised then Upset, certainly worth the time to explore it.

Next I am going to use Taplog and the Heartmath Pro in tandem to determine if the act of logging an Upset changes recovery time.

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