image of a blackboard with a heart rate written in white chalk and a red heart superimposed in front of the line to signify heart rate variability

You gotta have heart: and a good heart rate variability!

What is Heart Rate Variability (HRV)?

Heart Rate Variability (HRV) is the variation in time between consecutive heartbeats, measured in milliseconds. It reflects the balance and flexibility of the autonomic nervous system (ANS), which regulates involuntary functions like heart rate, digestion, and respiration.

A high HRV indicates a healthy balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of the ANS, signifying good stress resilience and overall well-being.

Conversely, low HRV may signal chronic stress, poor health, or a less adaptable nervous system.

How to Increase HRV
  1. Practice Deep Breathing:
    1. Engage in any type of slow, diaphragmatic breathing in and out through your nose preferably (e.g., box breathing and 4,7,8 breathwork).
    2. Activates the vagus nerve and promotes parasympathetic activity, improving HRV.
    3. Resonance Frequency Breathing
      How to do it:Breathe at a slow, steady rhythm (about 6 breaths per minute: 5 seconds in, 5 seconds out).
      Why it works: This optimizes cardiovascular function and stimulates the parasympathetic nervous system.
  2. Exercise Regularly:
    1. Aerobic exercises like walking, running, or swimming boost cardiovascular fitness, which enhances HRV over time.
    2. Strength training exercise supports recovery and parasympathetic activation, which are key to enhancing HRV.
  3. Prioritize Sleep:
    1. Aim for 7–9 hours of quality sleep to support autonomic nervous system recovery and HRV improvement.
  4. Practice Mindfulness and Meditation:
    1. Techniques such as mindfulness meditation reduce stress and increase vagal tone, positively affecting HRV.
  5. Cold Exposure:
    How to do it:Take a cold shower, use cold packs, or immerse your face in cold water for 15–30 seconds.
    Why it works: This optimizes cardiovascular function and stimulates the parasympathetic nervous system.
  6. Healthy Nutrition:
    1. Reduce inflammation through a balanced diet rich in whole foods, omega-3 fatty acids, and antioxidants.
    2. Limit sugar, processed foods, and excessive alcohol.
  7. Stress Management:
    1. Engage in activities that reduce chronic stress, like journaling, spending time in nature, or creative hobbies.
  8. Progressive Muscle Relaxation (PMR)
    How to do it:Tense one muscle group (e.g., fists) for 5–10 seconds.
    Slowly release the tension while exhaling.
    Move through the body systematically, from head to toe.
    Why it works: PMR reduces physical tension and activates the “rest and digest” system, promoting better HRV.
  9. Singing, Humming, or Chanting
    How to do it:Spend 5–10 minutes humming or singing.
    Why it works: Activates the vagus nerve through vibration in the vocal cords, enhancing parasympathetic activity and HRV.
  10. Yoga
    What types: Hatha yoga, restorative yoga, kundalini or yin yoga are probably best for vagal tone, but all yoga has the potential to create relaxation.
    Why it works: Combines breath control, mindful movement, and relaxation, all of which improve HRV by reducing stress and increasing vagal tone.
  11. Alternate Nostril Breathing (Nadi Shodhana)
    How to do it:Close your right nostril with your thumb and inhale through your left nostril.
    Close your left nostril and exhale through the right.
    Inhale through the right nostril, then switch and exhale through the left.
    Repeat for several minutes.
    Why it works: Balances the autonomic nervous system and increases HRV
  12. Laughing
    How to do it: Ummmm….I think this one you know how to do it!
    Why it works: Laughing naturally stimulates the vagus nerve, improving HRV and reducing stress.
  13. Tai Chi or Qi Gong
    How to do it:Practice slow, deliberate movements combined with deep breathing for 10–20 minutes.
    Why it works: These practices integrate breath and body awareness, enhancing vagal tone and HRV.
  14. Sauna Bathing (Infrared or Traditional)
    • How it works: The heat relaxes the body, and the experience often triggers a parasympathetic (“rest and digest”) response.
    • Why it matters: Regular sessions can lower cortisol levels and promote emotional balance
Why HRV Matters

A higher HRV is associated with better stress resilience, emotional regulation, cardiovascular health, and longevity. Improving HRV through lifestyle changes not only enhances physical health but also boosts mental and emotional well-being.

In addition to these strategies above, you may want to watch this video for a deeper understanding of HRV and visual demonstration of some practices to help you increases your rate.

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