‘NOW, WHERE ARE THOSE CAR KEYS?’ The Heart of the Matter of Good Cognitive Functioning
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by Fran Bieganek & Guy Odishaw
n recent years, with every beat. This Technology is paving there has been variation in the time the way for clearer much focus interval between heart understandings of how in healthcare litbeats is known as heart erature on how to rate variability (HRV). the brain and heart work improve cognitive This reflects the heart’s together to influence brain ability to respond to functioning and functioning. slow down the different situations. One negative effects of can get a sense of their aging on the brain. The good news is not own HRV by feeling the pulse on their wrist only is there hope, but actual action that while taking a few deep breaths. When a can be taken to enhance brain functionperson exhales, the intervals between the ing. There is a brain-heart connection that heart beats get longer (heart rate slows is key in efficient cognitive functioning, a down) and when a person inhales, the simple and accessible intervention which heartbeat gets shorter (heart rate increases). aids in cognitive functioning. There is a strong relationship between heart A healthy heart doesn’t beat at a conrate and diaphragmatic breathing phases stant rate; it actually changes its rhythm (inhaling and exhaling). This is referred to
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as the respiratory sinus arrythmia (RSA). HRV results from a dynamic interaction between the sympathetic and parasympathetic inputs to the heart via the sinoatrial node. It’s linked to the autonomic nervous system (ANS)—specifically the sympathetic (fight or flight) and parasympathetic (rest and digest) branches. The ANS greatly influences how the heart beats. The rest and digest system tells the heart to slow down. This allows for more variability between beats—referred to as higher HRV. The fight or flight system tells the heart to speed up, which limits space for variability—referred to as lower HRV. In general, higher heart rate variability is associated with cognitive and behavioral flexibility, physiological resiliency and psychological well-being, reflecting an individual’s capacity to adapt effectively to stress and environmental demands. Lower HRV, as well as too much variability, is associated with chronic pain, anxiety and depression as well as numerous other symptoms. There are some situations, however, when a lower HRV is preferred—for example, when an elevated sympathetic nervous system will help your body keep up with the physical demands when stressed (exercise is a good case in point). The heart and brain are connected via the vagus nerve, the longest of 12 cranial nerves. It functions as part of the autonomic nervous system. The vagal nerve has two branches: ventral vagal and dorsal vagal. The ventral vagal branch aids in the activation of the parasympathetic (calming) branch of the autonomic nervous system. So, a well-toned ventral vagal nerve sets the stage for better cognitive and emotional functioning. While many factors can contribute to the physiological decline of cognitive functions, a study published in 2012 in the European Heart Journal, found the dysfunction in the autonomic nervous system has been correlated with significant impairment in brain functioning. HRV correlates with improved vagal nerve functioning (vagal toning). Research also shows that HRV correlates with improved cognitive functioning, including executive functioning. This means that having optimal HRV promotes better working memory functioning (no more wondering where the keys are), better emotional self-regulation, better planning and problem solving, and better mental flexibility (for example, being able to
