HRV: Why It Matters and How to Boost It

Heart Rate Variability (HRV) is one of the best-kept secrets for improving your health, fitness, and overall well-being.

Have you ever heard of Heart Rate Variability (HRV)? If you have a smartwatch, chances are it’s keeping tabs on your stress levels using your HRV rate.

What Is HRV?

HRV refers to the slight variations in time between each heartbeat. If your heart rate is 60 beats per minute, it doesn’t mean your heart beats exactly once per second. Instead, the time between beats fluctuates a little, and that variation is your HRV.

A high HRV generally means your body is adaptable, resilient, and in a good state of balance. A low HRV, on the other hand, can be a sign of stress, fatigue, or poor recovery. Think of HRV as a window into your nervous system, showing how well your body can switch between "fight or flight" (stress mode) and "rest and digest" (recovery mode).

Why Is HRV Important?

HRV is like your body’s internal dashboard. It reflects how well you’re handling stress, how recovered you are from workouts, and even how well you’re sleeping. If you have a higher HRV, it means your body is better at managing stress and adapting to challenges. This adaptability is crucial, especially for athletes who use HRV tracking to fine-tune their training and avoid overtraining. A strong HRV is also linked to a healthier heart and a lower risk of heart disease, making it an essential factor in long-term well-being. Plus, it can even reveal if your nervous system is truly at rest during sleep, helping you understand whether you're getting the quality rest your body needs.

How to Increase Your HRV

The good news? You can improve your HRV with a few simple lifestyle changes. Here are some of the best ways:

Breathe Better

The good news? You can improve your HRV with a few simple lifestyle changes. One of the most effective ways is through deep, slow breathing, which stimulates your parasympathetic nervous system (also known as the "rest and digest" system). Practicing coherent breathing, where you inhale for about 5-6 seconds and exhale for the same amount of time, can naturally boost your HRV. If you’re unsure where to start, check out the guided breathing video below, at the end of this newsletter.

Move, Sleep & Relax

Another major factor is movement. Regular physical activity, especially lower-intensity exercises like walking, yoga, or swimming, can improve HRV significantly over time. Note that too much high-intensity training, as well as overdoing it without proper recovery, can actually lower your HRV.

Getting quality sleep also plays a huge role in HRV. We should aim (at least on average) for 7-9 hours of rest each night, keeping a consistent sleep schedule, and avoiding screens before bedtime.

Managing stress effectively is another game-changer. Activities like meditation, mindfulness, or simply spending time outdoors can help balance your nervous system and raise HRV. Exposing yourself to cold temperatures, such as taking cold showers or ice baths, can also train your body to handle stress more efficiently, which, in turn, can lead to improvements in HRV.

Drink Water & Eat Your Greens

Likewise, staying hydrated and maintaining a healthy diet filled with whole, nutrient-dense foods while cutting back on excessive alcohol intake will also support better HRV.
A study published in the The American Journal of Clinical Nutrition in 2009 showed that while a person’s intake of fruit, fish, and other healthy foods didn’t influence HRV, people who ate lots of leafy greens, namely spinach (cooked or raw), kale, mustard greens, and lettuces, had healthier HRV scores.
Another study, published the year later in the American Journal of Physiology Heart and Circulatory Physiology shows that one glass on red wine has no effect on your HRV rate but two glasses decrease HRV between 28 and 33 percent.

HRV is one of the best indicators of overall health, stress levels, and recovery. By making small lifestyle tweaks, like breathing exercises, better sleep, and stress management, you can improve your HRV and feel better every day.

Let’s Breathe

Ready to get started? Watch the video below and try this simple breathing exercise to instantly boost your HRV!

Have a wonderful week.

Much love

Véronique