Source: https://www.whoop.com/us/en/thelocker/increase-hrv-heart-rate-variability/
How Can I Improve My HRV?
Healthy behaviors like exercise, hydration and proper nutrition, avoiding alcohol, and getting good quality sleep will all have a positive impact on your heart rate variability. Below we’ll take a deeper dive into each of these, as well as detail several other ways to boost your HRV.
How to Increase HRV: 10 Things You Can Do
1. Exercise & Train Appropriately.
Studies showthat regular exercise is one of the best methods for improving your heart rate variability. However, for serious athletes, it is also important to avoid overtraining. Strenuous activity reduces HRV in the short term, so it is essential not to consistently take on too muchstrainwithout giving your body adequate time to recover. Here’s a more detailedexplanation of intelligent HRV training.
2. Good Nutrition at the Right Times.
It’s no surprise that a smart and healthy diet will benefit your HRV, but something many of us may not realize is that the timing of your food intake can affect it as well. Your body functions better when it knows what’s coming and regular eating patterns help maintain yourcircadian rhythm. Additionally, noteating close to bedtime(within 3-4 hours) will improve the quality of your sleep by allowing your body to focus on other restorative processes instead of digestion.
3. Hydrate.
Your level of hydration determines the volume of your blood, and the more liquid you have in your system the easier it is for blood to circulate and deliver oxygen and nutrients to your body. Drinking close to an ounce of water per each pound that you weigh is a good daily goal. On average, when WHOOP memberslog that they are sufficiently hydrated their HRV increasesby 3 milliseconds.
4. Don’t Drink Alcohol.
We’ve found that when WHOOP members reportconsuming alcohol, their HRV dropsby an average of 22 milliseconds the next day. Additionally, our research has discovered that the lingering effects of alcohol in your system may continue tosuppress your heart rate variability for 4-5 days. On the other hand,staying away from alcoholwill do the opposite.
5. Sleep Well & Consistently.
Getting all the sleep your body needs is a great start, but equally as important is making an effort to go to sleep and wake up at regular times each day.Sleep consistency will boost your HRVby helping to sustain your circadian rhythm, and also enables you to spend more time inREManddeep sleep.
6. Natural Light Exposure.
Going outsidein the sunlight after waking up in the morning and watching the sky change from light to dark in the evening trigger biological processes involved with regulating sleep/wake times (see sleep consistency above), energy levels and hormone production. This will also improve alertness, mood and vitamin D production.
7. Cold Thermogenesis.
Exposing your body to cold temperatures for brief periods of time (cold showers, ice baths, etc.) willstimulate the vagus nerve, which activates theparasympathetic branch of your autonomic nervous systemand controls heart rate variability.
8. Intentional Breathing.
Studies indicatethat slow, controlled breathing techniques can positively impact your HRV. They will also help to combat stress, whichhas been shownto inhibit heart rate variability.Learn more here about breathing methodsand how they work.
9. Mindfulness & Meditation.
Anecdotally, many WHOOP members have reported that practicing mindfulness and/ormeditationhas led to improvements in HRV. As with slow breathing techniques, both will help you reduce stress. In fact, even dedicating justone minute per day to mindfulness exercisescan have real benefits.
10. Gratitude Journaling.
Theact of writing downthings you’re thankful for each daycan elicit a corresponding uptickin heart rate variability. It is also linked to lower blood pressure and decreases in stress hormones.Learn More: "Self-Rule” Choices to Increase Your HRV and Immunity.