5 Techniques for Improving Heart Rate Variability

Breathing, Hot & Cold Therapy, Yoga, and Meditation

“person climbing concrete stairs” by Clique Images on Unsplash

For those of you who don’t know, heart rate variability (HRV) is a marker we can use to measure nervous system recovery. This correlates with better ability to focus, calm feelings, and a sense of well being. It is also important for recovery from exercise and hormone function. Measuring heart rate variability is not complicated but does require a heart rate monitor. Regardless, there are some simple ways to improve your HRV that both help you feel good and are good for you.

1. Breathing Exercises: Most people do not breath properly, even athletes, and learning to breathe correctly has a host of benefits. The basic rules for breathing properly are that you should breath through your nose and should take full breaths. Sounds simple, right? And it is! Except that without conscious practice, you will revert back to old habits. Breathing is a primarily subconsious activity. You can practice your breathing, and improve your HRV, with an exercise called box-breathing. Basically, inhale for 4 seconds, making sure to fill your belly and then your lungs with air. Hold your breath for 4 seconds, exhale for 4 seconds, steadily and slowly, and hold for 4 seconds. With time, try to increase to 5 seconds per segment. Start integrating this practice in the morning by…