Heart rate variability (HRV) is a measure of the variation in time between your heartbeats. It says a lot about how well your autonomic nervous system is functioning, i.e. the balance between stress response and recovery.
In general, the higher your HRV, the better your body’s stress tolerance, recovery, and resilience. That’s why many people today use HRV as a biohacking tool to understand how your body is doing. Here are five simple, research-based ways to improve your HRV.
1. Breathe more calmly
Breathing is one of the fastest ways to affect the nervous system. When you breathe slowly and deeply, you activate the parasympathetic nervous system, the body’s calm-and-relax system, which often raises HRV.
A simple way is square breathing:
- breathe in for 4 seconds
- hold your breath for 4 seconds
- exhale for 4 seconds
- hold again for 4 seconds
Repeat for 5–10 minutes.
Another effective trick is the so-called psychological sigh: two quick breaths through the nose followed by a long exhale through the mouth. It’s a quick way to lower stress levels.
Research also shows that coherent breathing , about 6 breaths per minute, can balance the nervous system and increase HRV. You breathe in for about 5 seconds and breathe out for about 5 seconds. Calmly and rhythmically through your nose,
2. Exercise, but not excessively
Regular exercise is one of the best ways to strengthen the nervous system. Walking, running, cycling, or strength training can all improve HRV by increasing what is known as vagal tone.
The WHO recommends 150–300 minutes of moderate physical activity per week, which is a good guideline.
At the same time, it’s important not to push your body too hard. Overtraining can temporarily lower HRV, which is a signal that the body needs more recovery. This is where wearables like the Oura ring or other HRV meters can actually be very helpful.
3. Prioritize sleep
Sleep is the body’s most important recovery system. During deep sleep, the parasympathetic nervous system dominates and HRV tends to increase.
Some simple habits that will help:
- go to bed at about the same time every night
- avoid bright screen light the last hour before bedtime
- get daylight or morning sun early in the day
For most people, 7–8 hours of sleep works best. As sleep improves, HRV often follows suit.
4. Stress less by training your mind
Chronic stress lowers HRV, but mental training can make a big difference.
Mindfulness, meditation or just a few minutes of silence per day helps the nervous system switch from stress to recovery.
A simple approach is 10-20 minutes of daily meditation where you just follow your breathing.
Even small things can help, like writing down three things you’re grateful for every night. Research shows that such exercises can strengthen the parasympathetic response and improve HRV.
5. Eat anti-inflammatory foods and drink water
Diet also affects HRV, primarily via inflammation and metabolic health.
A Mediterranean-inspired diet rich in vegetables, fish, olive oil, nuts, berries and other polyphenol-rich foods has shown positive effects on HRV. Omega-3 fatty acids from fish or walnuts, for example, also appear to support nervous system balance.
At the same time, there are some things that can clearly lower HRV, for example:
- alcohol
- poor sleep
- dehydration
Drinking enough water during the day helps the body recover better.
Small changes make a difference
The great thing about HRV is that it responds quickly to lifestyle changes. As you start to sleep better, breathe more calmly, exercise, and manage stress more actively, HRV tends to gradually improve.
Many people also find it motivating to measure HRV with a wearable, as it allows you to see how your body responds to different habits. Implement changes gradually . Small, sustainable habits almost always beat big, short-lived initiatives.
Different techniques to increase your heart rate coherence (HRV)
- Breathing exercises: Slow, even breathing 5 seconds in 5 seconds out (5-6 breaths per minute), so-called coherence breathing
- Positive emotions: Cultivate gratitude, love and compassion (e.g. Metta meditation).
- Meditation & Mindfulness: Focused presence and deep relaxation.
- Physical movement: Light exercise such as walking, yoga or qigong can increase coherence.
References
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Magnon, et al (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Nature Scientific Reports, 11, 19267. https://doi.org/10.1038/s41598-021-98736-9
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Grässler, et al B (2021). Effects of different training interventions on heart rate variability and cardiovascular health and risk factors in young and middle-aged adults: A systematic review. Frontiers in Physiology, 12, 657274. https://doi.org/10.3389/fphys.2021.657274
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Tseng et al (2020). Effects of exercise training on sleep quality and heart rate variability in middle-aged and older adults with poor sleep quality. J Clin Sleep Med 2020 Sep 15;16(9):1483-1492. DOI: 10.5664/jcsm.8560
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Kirk et al (2020). Heart rate variability is enhanced during mindfulness practice: A randomized controlled trial involving a 10-day online-based mindfulness intervention. PLoS One, 15(12), e0243488. https://doi.org/10.1371/journal.pone.0243488
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Young et al (2018). Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health? Behavioral Pharmacology, 29(2 and 3-Spec Issue), 140-151. https://doi.org/10.1097/FBP.0000000000000383
