Stress Resilience is an estimate of your ability to withstand physiological stress and recover from it over time. While Daytime stress helps measure your physiological stress throughout the day, Resilience helps you understand how effectively you're balancing your stress load with recovery throughout the day and night. The feature is available to all active Gen3 members.
What is Resilience?
Oura determines your resilience to stress by looking at how well you're balancing stress and recovery in recent weeks using your Daytime stress levels, daily restorative time, and how well you recover during sleep.
Your Resilience level is not specific to a certain day but instead reflects your ongoing balance of physiological stress and recovery throughout the day and night based on a 14-day average. This equilibrium is crucial in ensuring that stress does not have a long-term negative impact on your well-being.
Recovery is a key factor in determining resilience, and a robust recovery system can help someone manage and bounce back from stressful situations more effectively.
As your Readiness Score is a holistic picture of your health, and Resilience takes into account some of the Readiness contributors (HRV balance, recovery index, and resting heart rate), Resilience and Readiness are correlated with each other. Therefore, if your Readiness Score is high for a longer period of time, you will likely also see an increase in your Resilience level. However, a single day of bad sleep and a low Readiness score will not significantly affect your Resilience level.
How Resilience Works
Since Resilience is a long-term metric, you must have at least five days of complete data (daytime data followed by a sleep period) within the past 14 days. For new members, it will take at least 10 days before your Oura Ring establishes your personal stress and recovery baselines to estimate your Resilience.
Your Resilience level is estimated by taking into account stress and recovery contributors measured over the last 14 days:
- Daytime stress load: uses heart rate, HRV, motion, and temperature during the day to determine physiological stress during the day (See also Inside the Ring: Understanding Oura's New Daytime Stress Feature)
- Daytime recovery (also referred to as Restorative Time)
- Nighttime recovery: Uses your Sleep Score, resting heart rate, HRV balance, and Recovery Index
Each contributor has its own levels. The Daytime stress load contributor is classified as low, moderate, or high. The Daytime recovery and Nighttime recovery contributors are categorized the same as Readiness contributors: Pay attention, Fair, Good, and Optimal.
How to Use Resilience
Resilience is a long-term metric that changes gradually over the days and weeks. Your daily update is available as soon as you wake up.
You can see your Resilience level via a card on the home screen or by tapping the Resilience tab at the bottom right of the Oura App.
Your Resilience levels fall within five categories:
- Exceptional: You've achieved an ideal balance of physiological stress and recovery.
- Strong: Your body is in a great place to deal with upcoming challenges thanks to your strong recent balance of physiological stress and recovery.
- Solid: Your balance of physiological stress and recovery has been good of late, and your body is in a nice spot to deal with upcoming challenges. Just be sure to follow any increases in stress with some extra rest.
- Adequate: You’re hanging in there, but your resilience is not quite where you want it to be long-term. Check in on your balance of physiological stress and recovery to see if there’s a small adjustment that could help.
- Limited: There’s a clear gap between the recovery your body is getting and the recovery it needs to balance your recent levels of physiological stress.
Within the Resilience tab, you can see more details about each Resilience contributor, as well as two Resilience graphs to visualize your data. Looking at your individual Resilience contributor scores can help guide you on where to try to improve the amount and quality of your recovery to balance out your stress.
The Trend graph shows the direction of your resilience over the past few days. Each dot on the graph represents one day.
The Map graph shows your balance between stress and recovery over the past 14 days. The dots represent individual days and can long-press on each level to see where the dots fall on the Resilience scale.
Things to Keep in Mind
- In order to receive Resilience updates, you'll need to wear your ring regularly during the day and night. Make sure the ring sits well on your finger, and try other fingers if the ring is too loose, as this might affect the daytime metrics coverage
- On average, you can expect to see your Resilience level change about 2-3 times a month, though this number can vary based on individual physiology and lifestyle habits
- For new members, Daytime stress needs to be calculated before Resilience levels are shown, which can take at least 10 days
- Members should be at least on software versions iOS 5.2.0 and Android 5.2.0