What is heart rate variability?
Heart rate variability HRV measures the time gaps between successive heartbeats. The pace of these gaps changes with breathing, stress, sleep, and recovery. A higher HRV generally signals a balanced autonomic nervous system and readiness to respond, while a lower HRV can indicate fatigue or mounting stress. HRV is influenced by many factors and is not a perfect fitness metric, but it serves as a useful proxy for how well the body is coping with demands.
HRV as a leadership tool
For leaders the idea is not to chase perfect numbers but to use trends as a guide. A morning HRV reading significantly below your baseline can cue you to prioritize recovery, postpone major decisions, or adjust the day plan. A higher than usual HRV can signal readiness for strategic work or creative problem solving. In short, HRV is a personal physiological barometer that helps you allocate energy where it matters most.
How HRV links to decision quality
Decision making consumes cognitive resources. When the autonomic nervous system is taxed, working memory, focus, and emotional regulation can dip. A leader who notices a low HRV may choose to simplify agendas, defer heavy commitments, or switch to coaching rather than driving a top level directive. Conversely a high HRV window can be used for negotiations, strategy sessions, and meaningful feedback with clearer thinking and steadier nerves.
Practical steps to use HRV in daily leadership
- Establish a baseline by taking a daily morning HRV reading for 21 to 28 days using a reputable wearable or app. Track the trend rather than a single number.
- Plan major decisions on days when the HRV is higher than your baseline. Schedule deep work and important meetings for those windows.
- Incorporate recovery into the day. Short breathing exercises or a quiet walk can lift HRV and restore cognitive resources between meetings.
- Combine HRV with sleep quality, caffeine intake, and workload to avoid misreading data. HRV is a signal, not a verdict.
- Respect privacy and use HRV as a personal tool or a consented team signal. Communicate intent and boundaries with your team.
Putting HRV into practice in the workplace
In practice, HRV is a flexible guide rather than a rigid schedule. A founder in a fast growing market might use HRV to decide when to push a fundraising pitch versus refining product strategy. A manager leading a remote team can align focused work blocks with days of higher energy while using shorter standups to coordinate without burning cognitive resources. The key is to treat HRV as a compass that points toward healthier pace and clearer decisions rather than a strict timetable.
Limitations and caveats
HRV is influenced by many factors including sleep quality, illness, alcohol, temperature, caffeine, and time of day. It is not a stand alone measure of leadership ability or performance. Use HRV alongside mood, output, and feedback indicators. If you have medical concerns, consult a clinician before relying on HRV for critical decisions.
Conclusion
Heart rate variability offers a practical way to manage energy and sharpen decision making. For leaders who often push through fatigue, HRV insights can help protect health while enabling smarter choices. The Ortigas coffee meeting was a reminder that sustainable leadership starts with understanding the body as well as the business.
