There are many ways to increase your HRV. In fact, Iโve managed to increase my own average HRV from 50 to 70 milliseconds by implementing the strategies listed in this article.
Whatโs important to understand is that increasing your HRV is primarily about reducing the amount of time your nervous system spends in โfight or flightโ mode. Thatโs why many of the most effective interventions are practices that improve your overall health and well-being, rather than specific exercises or quick-fix hacks.
In other words, the best way to increase your HRV is by adopting behaviors that up-regulate the parasympathetic branch of your nervous system (which is responsible for resting and digesting), while avoiding factors that activate the sympathetic branch (such as overtraining, alcohol consumption and chronic noise exposure).
We’ll explore this concept in more detail throughout the article, but the big takeaway is that the more resilient your body is โ and the better it is at handling stress โ the better your HRV numbers will be.
How My HRV Changed Over a Five-Year Period
Iโve been tracking my HRV for the past five years. During that period, my average HRV rose from a low of 59 to a high of 77 milliseconds, before declining again due to lifestyle factors such as elevated stress, as well as elevated testosterone and hematocrit levels.
Here are my average HRV readings over the past few years (as measured by WHOOP and Eight Sleep), with a note on what key factors influenced the changes (in my opinion):
| Timeframe | Average HRV | Notes |
|---|---|---|
| 2019 – 2020 | 59 ms | Higher stress levels, overtraining |
| 2020 – 2021 | 76 ms | Low stress levels, focus on recovery |
| 2021 – 2022 | 77 ms | Low stress levels, focus on recovery |
| 2022 – 2023 | 56 ms | Increased stress, testosterone and hematocrit levels |
| 2023 – 2024 | 43 ms | Increased stress, testosterone and hematocrit levels |
| 2024 – 2025 | 47 ms | Focus on hormetic stressors and recovery |
| April 2025 | 59 ms | Lower stress, testosterone and hematocrit levels |
Whatโs interesting about the table above is that it reflects specific milestones in my life that removed or introduced stressors.
For example, my life was moderately stressful before the pandemic, and I was working out five to six times per week (mostly CrossFit). But when the pandemic hit, everything slowed down for us, we moved to our current property, and we began raising animals for food.
That reduction in stress, paired with spending more time in nature and with our animals, had a profound impact on my HRV (as you can see by the increase in 2020).
However, during the pandemic, my wife and I launched MK Supplements, which grew quickly. And life became more stressful shortly thereafter. Combined with experimenting with hormone replacement therapy and overall increased stress levels, my HRV dropped.
It wasnโt until the spring of 2025 that I discovered the correlation between testosterone levels and HRV, and I began taking corrective action that led to an almost immediate jump in HRV and a drop in resting heart rate (down to the mid 40s).
8 Ways to Increase HRV
Many of these strategies take time and consistency, but they’ll lead to better overall health in addition to higher HRV numbers.
1. Learn How to Better Manage Your Stress
Arguably the most significant factor influencing your autonomic nervous system and HRV is chronic stress. Thatโs because stress puts your sympathetic nervous system into overdrive, which is an HRV killer.
While the best way to deal with stress is to avoid it, thatโs not always possible. As a result, we need to find ways to better manage stress, with mindfulness, meditation and breathwork being among the most effective strategies.
In fact, a 2022 meta-analysis confirmed that voluntary slow breathing (such as is practiced during meditation sessions) improves vagal-mediated HRV across the board.
I recommend incorporating brief mindfulness breaks or breathing exercises throughout your day to sustainably boost HRV. For example, techniques like box breathing (inhaling, holding, exhaling, holding for equal durations) can quickly shift your nervous system towards a relaxed, parasympathetic-dominant state.
And you donโt need to set aside 30 minutes or an hour for a proper mediation session โ you can incorporate simple breathing and mindfulness exercises into your daily routine.
Case in point: every time I jump into one of my cold plunges, I focus on slowing down my breathing. That way, I reap the benefits of cold water immersion and breathwork without having to spend extra time.
I do the same thing when I go to bed; instead of thinking about all the things I need to do the next day, I focus all my mental energy on slowing down my breathing. Not only does that help me fall asleep quickly, but it also boosts my HRV.
To learn more about stress management, check out my podcast episodes โWhy Meditation Is Powerful,โ and โTransforming Your Perception of Stress for Optimal Health.โ
2. Expose Yourself to Hormetic Stressors
While chronic stress may be the most significant factor contributing to low HRV, exposing yourself regularly to mild acute stressors like sauna bathing, cold plunging and exercise can actually enhance the function of your autonomic nervous system, resulting in an increase of your HRV baseline.
This is because of a principle called โhormesis,โ which is when low-level exposure to a stressor triggers an adaptive (beneficial) response that improves your resilience and function.
For example, a 2019 study found that sauna bathing triggers a mild sympathetic (fight or flight) response followed by a strong parasympathetic rebound, ultimately increasing vagal tone and HRV over time.
Similarly, cold plunging triggers an immediate fight-or-flight response, which temporarily lowers your HRV. However, repeated cold water immersion also triggers an adaptation (hormesis), which leads to a strong parasympathetic rebound.
In other words, you get used to the cold and become more resilient to this hormetic stressor, which in turn improves your HRV. (To make cold plunging even more effective at boosting your HRV, consider combining it with breathwork, which further activates your bodyโs parasympathetic nervous system.)
Exercise is another hormetic stressor that can trigger strong physiological adaptations and an increase in HRV baseline. A meta-analysis published in 2019 concluded that even older adults can improve their HRV by implementing endurance-type exercises (e.g., brisk walking) several times a week.
I recommend combining several types of hormetic stressors for maximum benefits. For example, I love combining cold plunging and CrossFit workouts, or combining sauna bathing with cold plunging on (aka contrast therapy) on days I donโt work out.
By regularly exposing myself to hormetic stressors, Iโve become more resilient and better at managing conventional stressors that are difficult to avoid, such as parenting or dealing with customers.
To learn more about the three types of hormetic stressors discussed above, check out my articles about the benefits of cold plunging and the benefits of using a sauna and ice bath together, and my podcast episode on the power of hormesis in boosting health and resilience.
3. Consume A Nutrient-Rich Diet
The food you consume not only provides energy but also the instructions (in the form of biochemical signals) that your body needs to operate efficiently.
For example, minerals such as magnesium, potassium and sodium serve as essential nutrients for cellular and nervous system function, and deficiencies can lead to excessive sympathetic activation and reduced vagal tone.
Another example is CoQ10, which is a vital nutrient found in organ meats (e.g., heart and liver), oily fish and eggs, that supports endothelial cells (the cells lining your blood vessels). Improved endothelial function contributes to better blood flow regulation, indirectly supporting autonomic balance and higher HRV.
Conversely, the regular consumption of processed sugars or seed oils raises inflammatory markers (like C-reactive protein). This chronic inflammation tells your body itโs under continuous stress, suppressing parasympathetic function and thus decreasing HRV.
As a result, it shouldnโt come as a surprise that consuming a poor diet, devoid of nutrients, leads to poor health outcomes and low HRV readings.
While clinical trials and placebo-controlled double blind studies involving nutrition are rare โ most food studies rely on questionnaires and epidemiology โ there is sufficient scientific evidence to confirm what should be common sense: the more nutrient-dense the food you consume is, the better your cardiovascular health is.
Based on everything Iโve learned over years of studying human metabolism, human evolutionary history and the latest scientific evidence, I firmly believe that animals (when consumed nose to tail and paired sparingly with the least-toxic plants) are the best source of nutrients for humans.
Since adopting this dietary framework โ which is rich in bioavailable vitamins and minerals, as well as healthy fats โ Iโve noticed dramatic improvements in all my key biomarkers (including HRV).
To learn more about what optimal nutrition for humans looks like, check out my article on whether an animal based diet is healthy and my podcast titled “What I Eat on an Animal-Based Diet.”
4. Practice Intermittent Fasting
Intermittent fasting improves HRV by enhancing metabolic flexibility and increasing parasympathetic activity.
Recent studies have shown that short-term fasting protocols boost HRV by optimizing insulin sensitivity and mitochondrial efficiency. More specifically, when you skip food for 16 hours, your body drops out of โdigest and storeโ mode; without the post-meal insulin and digestive workload, your sympathetic nervous system eases off and your parasympathetic nervous system becomes more active.
However, if you continue fasting for extended periods, your body becomes stressed and your HRV will likely take a nosedive. Studies involving Ramadan practitioners have shown that a 48-hour fast raises cortisol and triggers a parasympathetic withdrawal. In other words, the body gets stressed and HRV plummets.
I recommend implementing a daily intermittent fasting routine consisting of a 16-hour fasting window and 8-hour eating window. My wife and I have been doing this for years and itโs become part of our normal routine. Begin gently with a 12-hour fasting window and gradually progress toward 14 to 16 hours.
Iโve noticed the biggest bumps in HRV when I skip dinner because it frees my body from needing to digest food during sleep.
To learn more check out my articles on the six ways to make fasting easier and how to curb hunger when fasting.
5. Protect Your Sleep
Sleep quality profoundly influences HRV. Research indicates that even minor sleep deprivation reduces parasympathetic tone, lowering HRV. That shouldnโt come as a surprise, considering that good sleep is the foundation of health.
If youโre not sleeping well, there are several immediate steps you can take, including sticking to a regular bed and wake time, exposing yourself to morning sun (without wearing sunglasses or sunscreen), avoiding blue light after sunset, keeping your sleep environment cool and dark (around 65 degrees), and avoiding alcohol and caffeine close to bedtime.
It might also be helpful to invest in a reliable sleep tracker to see if the changes youโre implementing positively affect your sleep quality. (Here’s a list of the best I’ve tested โ though none of them are perfectly accurate.)
Iโve been tracking my sleep and associated biomarkers like HRV and resting heart rate for years and have noticed a strong correlation between the quality of my sleep and changes in HRV.
For more detailed info on improving your sleep, I recommend listening to Primal Shift Podcast Episode #14: “Do THIS For Better Sleep”.
6. Hydrate Well
Proper hydration is essential for maintaining optimal HRV. Even mild dehydration increases sympathetic activity, raising your heart rate and decreasing HRV. Studies show that drinking adequate fluids, especially with balanced electrolytes, promotes quicker autonomic recovery after physical stressors.
Hereโs the catch: drinking regular tap or RO-filtered water that is devoid of essential minerals (electrolytes) isnโt the solution, because you excrete it via urine quickly, thus flushing out even more electrolytes.
The easiest way to fix that is to add a pinch of salt to your water, or to drink water thatโs naturally rich in minerals (e.g., spring or well water).
I start each day by drinking a glass or two of mineral-rich water. Thatโs either commercial mineral water, filtered tap water with a pinch of salt, or an electrolyte powder.
By doing so, Iโve noticed improved athletic performance during my morning workout and quicker recovery, which helps maintain elevated HRV levels during sleep (because my body doesnโt have to work quite as hard to recover).
7. Connect With Nature
Grounding โ aka, direct skin-to-earth contact โ has scientifically-demonstrated effects on improving HRV and reducing stress through enhanced parasympathetic activity. For example, a 2022 study published in Biomedical Journal concluded that, โgrounding contributes to a de-stressing and balancing effect on the autonomic nervous system with an improvement in heart rate variability (HRV).โ
Another study, conducted with pre-term infants in the neonatal intensive care unit (NICU), found that the electrical environment affects autonomic balance, and that leveraging electrical grounding bumped up the infantsโ vagal tone by 67% in just minutesโ.
I recommend combining grounding with sunlight exposure to help synchronize your circadian rhythm, which indirectly raises nighttime HRV by optimizing sleep patterns and autonomic function.
I aim to spend 20 minutes every day sitting without shoes, socks and a shirt in our backyard, soaking up the sun and practicing mindfulness. Every time I do that, I return to the office calm and collected, regardless of how stressed I may have been before.
8. Leverage Supplements
While Iโm not a fan of popping pills in lieu of making healthier lifestyle choices, certain supplements can help you better manage stress and bridge dietary gaps. This can, in turn, help you boost your HRV.
For example, a study published in 2016 demonstrated that supplementing with magnesium triggered a significant increase in HRV by calming the nervous system and lowering cortisol levels.
Exogenous ketones can speed up recovery after intense workouts, as well as enhance cardiac function and energy metabolism, indirectly supporting higher HRV through reduced stress on the cardiovascular system.
Iโve been supplementing with magnesium for years to help reduce stress and improve the quality of my sleep. I also use exogenous ketones to help with recovery after intense exercise and to reduce the load on my cardiovascular system at night.
Additionally, Iโm supplementing daily with freeze-dried beef and bison organs to ensure I get enough CoQ10, iron and B vitamins for optimal mitochondrial function and energy production โ crucial factors in supporting the autonomic nervous system and indirectly enhancing HRV.
Factors That Can Negatively Influence Your HRV
Itโs equally important to pay attention to factors that can negatively affect your HRV, including anything that causes chronic stress. Letโs dive into some of the most common factors and behaviors you can avoid.
Overtraining
Regular exercise is crucial for optimal health and a well-balanced autonomic nervous system. But more isnโt always better.
Exercise is a hormetic stressor that, when leveraged properly, allows you to become stronger and more resilient. However, if you push yourself too hard without giving yourself enough time to recover between workouts, you risk overtraining, injury, and tanking your HRV.
Leveraging wearable fitness trackers that monitor nocturnal HRV can be helpful to avoid overtraining. Iโve used WHOOP, Oura Ring and the Ultrahuman Ring Air for several years to keep tabs on my HRV (and to adapt my training load to avoid overtraining).
For more on these devices, check out my in-depth WHOOP review and my Oura Ring vs. Ultrahuman comparison article.
Alcohol Consumption
Alcohol is an HRV killer, and it takes only a glass or two of wine before bedtime to trigger a drop in HRV that can last for days. In fact, studies have shown that acute ethanol intake inhibits parasympathetic nerve activity during sleep, thus interfering with the restorative functions of sleep.
Iโve noticed that consuming alcohol within two hours of bedtime triggers an increase in resting heart rate and a drop in HRV that often persists into the second night.
So if you enjoy the occasional alcoholic beverage, I recommend drinking small amounts several hours before bedtime, so your body has time to metabolize the ethanol.
Low Oxygen Levels During Sleep
Oxygen deprivation stresses the body, activating the fight or flight response. While thatโs common sense, people who suffer from obstructive sleep apnea might not realize the impact their condition has on HRV and overall health.
If you suffer from chronically low HRV and have exhausted all other possibilities, it might be worthwhile monitoring your blood oxygen saturation (SpO2) while sleeping to see if nocturnal hypoxia could be the reason.
I tend to snore when I eat certain foods (e.g., dairy) or when I consume alcohol, so I recently purchased the O2Ring to monitor my SpO2 levels.
Fortunately, I have stable levels throughout the night.
High Testosterone Levels
Testosterone levels in men have been decreasing worldwide over the last few decades, thanks to poor lifestyle choices and the increasing exposure to environmental toxins, xenoestrogens and other factors.
Thatโs why many biohackers and fitness enthusiasts have begun implementing strategies to increase their testosterone levels. I, too, experimented with hormone replacement therapy (HRT) a few years ago, and I still leverage human chorionic gonadotropin (HCG) to encourage my testes to produce more testosterone and to help me maintain optimal blood levels of 600 to 900 ng/dL.
What Iโve noticed is that when my testosterone levels are โhighโ (compared to my natural baseline), my oxygen carrying capacity (hematocrit) and resting heart rate increase by a few points. At the same time, my HRV drops by about 1 to 20ms.
Curious about those observations, I did some research and discovered the following:
When your testosterone shoots past its natural โsweet spot,โ it flips your bodyโs stress switch to โalways on.โ The sympathetic (fight or flight) side of your nervous system stays revved, while the parasympathetic (rest and recover) brakes let up. That constant gas-pedal pressure makes your heartbeat less flexible from one beat to the next, so trackers like Oura and Eight Sleep show a lower HRV.
Pushing testosterone too high also thickens your blood, ramps up inflammation, and can mess with breathing during sleep โ all extra signals telling your body to stay on high alert. Studies on steroid users and people with naturally high androgens show their HRV drops well below normal, even if their pulse and blood pressure look fine.
The bottom line is that mega-dosing testosterone might boost your bench press, but it quietly drains the recovery system you rely on every night. So if youโre into hormone replacement therapy, I recommend experimenting to find a sweet spot that delivers the desired testosterone boost without negatively affecting your HRV. For me, that sweet spot appears to be when my levels are between 400 to 600 ng/dL.
To learn more about hormone replacement therapy and why I donโt recommend injecting testosterone, check out my podcast episode titled โTestosterone Replacement Therapy: The One Downside Nobody Talks About.โ
Noise Exposure
Persistent or loud environmental noise is more than just an irritation โ it functions as a physiological stressor. Abrupt sounds, like a car horn or the clatter of construction, can trigger a startle response, activating the sympathetic nervous systemโs fight-or-flight mechanism. This results in a rapid increase in heart rate and a noticeable drop in HRV.
Even background noise, when loud and ongoing (such as from nearby highways or flight paths), can cause low-level physiological stress. Evidence suggests that such exposure can negatively affect HRV, with the degree of impact depending on the nature and intensity of the noise.
Iโve noticed that I get irritated more quickly when Iโm in noisy environments for extended periods, which is why I try to avoid those situations. Conversely, Iโve noticed how calm and relaxed I am when Iโm in environments with natural sounds, such as chirping birds, clucking chickens or even honking geese.
If you live in a noisy environment, I recommend leveraging ear plugs or white noise for sleeping to drown out noises that may subconsciously trigger your sympathetic nervous system.
Summary and Final Thoughts
![How I've INCREASED my HRV by 50% [10 HACKS]](https://michaelkummer.com/wp-content/cache/flying-press/f6d6c22aa8e783a5d8cf4429e35e6ae7.jpg)
Heart rate variability is a powerful biomarker offering insights into your autonomic nervous systemโs balance and overall resilience. But itโs also deeply personalized. Genetics, age, gender, and even individual stress-response patterns shape your HRV baseline, making direct comparisons with other people less meaningful. Instead, focus on tracking changes relative to your own baseline over time.
In the years I’ve closely monitored my HRV, I’ve learned firsthand how lifestyle adjustments like better sleep hygiene, smarter training, dietary changes, and intentional stress management can significantly influence my nervous systemโs health.
But I’ve also discovered the subtle yet profound impact of less obvious factors, such as testosterone fluctuations or environmental noise, which can quietly erode your autonomic balance if youโre not paying attention.
At the same time, itโs equally important to recognize the limits of our current understanding. HRV science is still evolving, and there’s a lot we simply donโt know about exactly how or why certain factors affect it differently in different people. The complexity of the human nervous system, coupled with individual genetic and lifestyle variability, means HRV data will always require personalized interpretation.
My advice? Use HRV as a personalized guidepost rather than an absolute measurement. Observe how your habits and behaviors shift your baseline, and treat these insights as clues for better health.
Ultimately, your goal isnโt necessarily to achieve the highest HRV number possible, but rather to cultivate a flexible, resilient nervous system that supports a healthy and balanced life.
Michael Kummer is a healthy living enthusiast and CrossFit athlete whose goal is to help people achieve optimal health by bridging the gap between ancestral living and the demands of modern society.
Medical Disclaimer
The information shared on this blog is for educational purposes only, is not a substitute for the advice of medical doctors or registered dieticians (which we are not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan or overall health. MichaelKummer.com and its owner MK Media Group, LLC are not liable for how you use and implement the information shared here, which is based on the opinions of the authors formed after engaging in personal use and research. We recommend products, services, or programs and are sometimes compensated for doing so as affiliates. Please read our Terms and Conditions for further information, including our privacy policy.
I am 26 years old and quite active. I weight lift 3-4 times a week and do light to moderate cardio 3-4 times a week. Some days I do both, some days I offset. I follow a carnivore diet because I have a histamine intolerance and cannot tolerate plant matter. I’ve dealt with a variety health problems for 12 years, which started after I fell and bruised a lung. From that time on, I began vomiting every day sometimes 10 times a day. I went from a 140 lb strong equestrian (at 5’5″) to about 95 lbs in about 3 years. I was hospitalized with a feeding tube but that was a short term solution and it barely helps. All my problems came back so I ignored previously given dietary advice and started eating paleo, then keto, then more carnivore. I’ve improved with each but now, after several years of being carnivore and getting back to a much healthier 130-135 lbs, I still deal with many symptoms. We think my trauma from my fall and years of getting bucked off my horse damaged my vagus nerve and lungs which explains all of my symptoms: dysautonomia, Raynaud’s, paradoxical breathing, chest pain, heart palpitations, low blood pressure, fatigue, dizziness. I also have severe iron deficiency anemia. My average HRV is 22 and I genuinely don’t know how much I can actually improve it. I don’t drink or smoke and as I said, I am as active as I can be but I know I am not recovering well from my workouts. I just ordered the Apollo Neuro but that says it only improves HRV by 11%. I take cold showers but can’t afford to or have the space for the plunge set ups. If my vagus nerve is damaged and my HRV is this low, is it at all reasonable that I could get it up to normal?
Thank you for sharing your storyโit sounds like youโve been through an incredibly tough journey. Given everything youโve dealt with, itโs impressive how much youโve already improved through dietary and lifestyle changes. Regarding your HRV and vagus nerve damage, there is hope for improvement, though it may take time and a multifaceted approach.
First, keep in mind that HRV is influenced by many factors, including stress, recovery, sleep, and overall autonomic nervous system health. While tools like the Apollo Neuro and cold exposure can help, the key is consistency in supporting your parasympathetic nervous system. Improving HRV may be a slow process, but even small gains can make a difference in your overall health and recovery.
Here are a few additional strategies that might help:
1. Breathing exercises โ Since you mentioned paradoxical breathing, focusing on diaphragmatic breathing can directly engage the vagus nerve and help restore proper breathing patterns. Breathwork practices like box breathing or the Buteyko method could be worth exploring.
2. HRV biofeedback โ Some tools offer real-time feedback to help train your nervous system to improve HRV. While itโs an investment, it may be helpful in guiding your recovery process.
3. Light recovery work โ Since youโre active, incorporating low-intensity activities like yoga, walking, or stretching into your routine can help stimulate the parasympathetic nervous system, supporting better recovery.
With the potential damage to your vagus nerve, itโs hard to say whether youโll reach โnormalโ HRV levels, but focusing on recovery and nervous system balance could bring gradual improvement. Your bodyโs resilience has already proven itself with your progress so far, so thereโs reason to be optimistic, even if the path ahead requires patience.
Let me know if you want to dive deeper into any of these topics, and best of luck with the Apollo Neuro!
Yeah really good article, Michael!
I have been trying to find a one-stop guide and improvement list for HRV. Youโve consolidated everything Iโve been looking for here!
Keep doing what ya doing!
Thanks! Chris
Thanks, Chris! I appreciate the feedback!
I really enjoyed your article as my doctors told me there was nothing I could do to improve my HRT which is low.This didnt seem logical my own logic told me that if I got fotter ate healthoer stayed more hydrated slept better this would help but now that I have read your article I’m even more determined to prove the doctors wrong and more importantly have a lot better health outcome for myself.It has given me the encouragement I needed to take this more seriously and follow the positive strategies you have outlined. Thankyou kindly for taking the time to write this wonderfull article.
Kind Regards Sharon Coyle
Thanks so much for your feedback! You can definitely influence your HRV with proper lifestyle choices!
Michael,
This is a fantastic post – thank you for all the info. I have used WHOOP for the past year and have always had a lower but average HRV for my age. High stress work environment, new baby, and some alcohol or cannabis consumption have been factors. I am now making a strong effort across the board – working out more, regular sleeping pattern, drinking lots of water, healthy diet / intermittent low carb, TM meditation every night, no toxins. It has only been 3 weeks but my HRV is persistently stuck in the low range โ in fact Iโve had more yellow recoveries than ever before when I used to have at least 2-3 days a week with a higher HRV and green recovery. I suspect my body needs more time to adjust to a healthier lifestyle โ is that your take? I donโt know what to do other than keep going and perhaps it will take months before my baseline improves? Thank you in advance!
Hey Ben!
You need to give it a couple of months to see improvements. However, if your stress levels remain elevated, you may not see dramatic improvements even if you do everything else right. Stress is, by definition, an HRV killer.
Great article, however I do have a question.
Would the following statement sometimes or always be an accurate statement?
When looking at exercise and recovery as a factor being used to improve my baseline HRV, as exercise frequency, duration and intensity are increased, itโs normal for HRV to rise acutely into an unbalanced state. However, over time, as adaption to the increase in exercise as well as improvements in recovery times and max and resting heart rates, the higher HRV measurements will no longer be unbalances as they merge into the improved HRV baseline.
Personally, Iโm seeing an incremental increase week to week, in my HRV baseline while also leaving behind my previous unbalanced, higher, acute HRV measurements.
Hey Jason,
If you increase your workout volume, you’ll likely see a drop (not an increase) in HRV but over time, your body adapts and your HRV goes up (above baseline). I haven’t seen any spikes in HRV triggered by more intense workouts.
Cheers,
Michael
Your insights are helping me to wrap my head around HRV measurements, I think it seems odd to me since most other health measurements are based on higher numbers being unhealthy. I’ve only really started paying attention to this metric recently, but thankfully my watch has been recording HRV for almost two years.
On my Garmin, I do see the acute readings nose-dive after my HIT endurance hiking, but as I progress and adapt to the increased load, I’m spending less time in that unbalanced lowered HRV state and recovering faster. Now, looking at my longer trends, 4 week, 6 month, 1 year, I can see my HRV is trending higher, however very slowly.
I need to be patient, which I’m sure will increase time in a parasympathetic state, which as I understand will also help increase my HRV and overall health.
I did just added a Polar H10 and got the EliteHRV app, which I’ve already found to be motivating tools. I like that EliteHRV app also has breathing exercises I can integrate into my program.
Again thanks for taking the time Michael, much appreciated.
And folks, check out Michael’s YouTube Channel.
Thanks so much for the feedback, Jason! I much appreciate it!
Michael, You don’t have to post this but I just read this on Elite HRV, and wanted to share with you… which may shed some light on what I may have been experiencing regarding, linked to overtraining/not enough recovery time & spikes in HRV.
If you didn’t already write about this, perhaps you could rephrase it (to avoid copyright) and point out this anomaly that people may be experiencing.
Copied from EliteHRV:
(https://help.elitehrv.com/article/78-is-a-higher-hrv-always-better)
“Most folks understand that if your HRV drops a significant amount, it is indicating that you are likely experiencing abnormal amounts of stress (Sympathetic NS activity). It is then recommended to prioritize rest and recovery for optimal long-term results. However, it is less intuitive that the same can be said if your HRV rises a significant amount in a short period of time. If your HRV rises abnormally high (above a certain standard deviation) within a day or a few days, the app indicates with a yellow or red that you are likely experiencing abnormal amounts of recovery (Parasympathetic NS activity). This is often in response to accumulated amounts of stress.
Here are a few scenarios resulting in a high HRV score paired with a yellow or red readiness indicator:
Overtraining โ Overreaching and over-training can occur when you repeatedly experience a level of stress that your body canโt recover from. This often registers as decreasing HRV over the course of a few days, followed by a sharp increase in HRV suddenly one day. This happens because, at a certain point, your body reaches a threshold where it has to stop prioritizing the fight or flight stress response and goes into a deep recovery.
Mild sickness
Change in exercise routine
Change in sleep patterns”
Hi Jason,
I never saw or hears of a lower recovery score (I assume the author is referring to WHOOP) after a sharp rise in HRV.
Michael,
Starting to feel bad dominating the comments but I wanted to share my experience with other readers, though I’m sure you’re already aware and have stated as much…
I was relying on my Garmin Fenix7 pro for my HRV readings (which occur during sleep). I’ve since got a Polar H10 paired with my EliteHRV app and my daily, morning readings now seem way more accurate based on my age, how I feel and my fitness level. I’m seeing an upward trend on my Garmin as well, just not as high as with the Polar. I’m going with the Polar for sure, much more motivating also, especially with the EliteHRV app, all the supporting information, the guided breathing exercises they offer, is really helping me become more parasympathetic dominant and not just dwelling on my score.
I may be repeating what you’ve already said, but if readers are not using a dedicated heart rate monitor and using a smart watch to track HRV, I wouldn’t get too down on your HRV scores until you’ve invested in a more accurate monitor.
Cheers Michael.
Excellent advice. I am the founder of HRV Health AG, a Swiss company using HRV to provide users with feedback as they benefit from adopting a healthy lifestyle.
We have the data from thousands of users that confirms the benefits of your suggestions.
Measuring HRV goes beyond rMSSD – the figure that is usually provided as the metric for HRV. RMSSD is a geometric scale, meaning that an HRV figure of 200 is not twice as good as one of 100 – it’s about 15% better.
A higher rMSSD figure is not always good. A person with a heart condition will have a very high figure, often in excess of 300. There are signals within the data that indicate when the person has a heart condition, and this is evident in the Poincarรฉ plot – a graph that displays the regularity of the variation in the inter-beat intervals(IBI). For example, someone with a pulse rate of 60 beats per minute might have an IBI that goes from 900ms – 1100ms – 900ms – 1100ms….. or 850ms – 1050ms – 950ms – 1150ms…. The former is metronomic, and ideal. The latter, less so.
Ideally, the Poincarรฉ plot when viewed should be cigar shaped. When it is circular, there is an issue.
This is where it start to get interesting. Athletes who cycle will often have higher HRV numbers than cross-fit or body builders – but the Poincarรฉ plot of cyclists is frequently not great looking, and certainly not as good as those of people whose exercise does not put the same degree of stress on the heart.
HRV is measured in milliseconds, and so the equipment for measurement needs to be at that level of accuracy, using ECG rather than PPG. This is particularly significant for people who have low HRV numbers.
You have recommended taking HRV while sleeping because there are so many variables that impact the figures.
You are correct that the reading needs to be taken in a controlled way, and being asleep does not meet that criterion.
We advise our users take their readings as close to resting heart rate as possible, and then at the same time each day.
I congratulate you on covering this topic so well. I hope that everyone follows your excellent advice.
Thanks for the feedback Roy, that’s great information. I downloaded your app and will play around with it!
You’re welcome. Please be aware that the HRV Health apps only work with the Polar H9 and H10 heart rate monitors. If you want to take ECG readings, you will need the H10.
Once you start using the app, please feel free to contact me if you need any guidance. We have articles that provide guidance on best practice, how to interpret the results, and what you should read to get the best out of HRV.
Cheers,
Roy
Thank you so much. I am 80 yrs old. My heart rate is 52. I eat a very healthy diet and no alcohol. I am a meditator of 43 years combined with deep breathing techniques. Since reading you very important information on HRV I started to do intermitant fasting and my HRV went from 10 to 32 at night on my fitbit. My pulse went downl to 52 from 60 and I have much more enery I am so happy. Thank you very much.
You’re most welcome Florence!
64 year female- and my daytime Hrv runs between 15-35. However, for the last 2 weeks my hrv pattern at night and especially just before I wake up has increased. Last night between 1 am – 5 am -my Hrv went from 14 to 34 and at 5:00 am it increased to 95. Iโve been working toward reducing daily stress levels with breathing, regular sleeping hours, nature walks, as well as increasing positive social time m Should I be concerned about my 5:00am spike to 95 hrv reading? Also, what is the best time to determine my baseline HRV?
Hi Katherine!
The best time to measure HRV is during deep sleep because there are no external factors that could influence the reading. Spikes like the ones you’re describing are completely normal and no reason for concern.
Cheers,
Michael
Found your article when i searched how to increase HRV..
I’m in my late 30s n using fitbit to watch my HRV & resting heart rate.. Recently I drank 2.5 glasses of red wine n I noticed my HRV decreased from 89 to 22. .I used to exercise but I stopped and will be starting again.. I noticed pattern which is once every two weeks my HRV ll go low(lowest was 30s to 40s)… my question is even if I exercise and my HRV doesn’t increase , does it mean I have health issues??
Hi Kath,
No I don’t think a lack of increase is a sign of a health issue. Exercise is just one of the many factors that influence HRV.
Cheers,
Michael
51M new to HRV and sitting at 35ms, which looks like it is on the low side for my age despite being very fit and having a fairly sensible lifestyle. I found your article and wanted to say thanks for the really useful description of the HRV measure, and I appreciated all the tips on what influences it. I’ll be trying some of them out to see if I can improve…
You’re most welcome Charlie! Keep me posted how it goes!
I have to laugh at these comments because it seems that being a SAHM is prime conditions for low HRV. ๐คฃ
I am in my early 40s, donโt drink, eat mostly paleo, exercise or be active every day, get 7-8 of sleep a night, connect with nature, do wim hof, sauna, cold showers, get sunlight, donโt eat before bed and I can never get my HRV above 40 at night, itโs usually in the 20s or 30s. I have seen a relationship between my RHR and my HRV but I wish I could figure out why itโs just so terrible at night. It goes between 30-80 during the day. I am just stumped why I canโt get it to improve, even with all the improvements I have made in my lifestyle the past 18m I have been following it.
Thanks for the article!
Hey Arissa,
My wife’s is in her 30s and has a lower HRV than I have even though she does most of the things I do to optimize it. Some of it is certainly genetics and it matters more how much you can improve your HRV compared to your baseline than to someone else’s.
Also, what device do you use to measure HRV and does it measure a single recording (i.e., WHOOP) or a nightly average (i.e., Eight Sleep)?
Last but not least, many of the things you do to improve your health are (positive) stressors but stressors nonetheless. If you deal with negative stress in your life (work, kids…) and pile on those positive stressors, it might be too much. I wrote about that in my last newsletter – see https://michaelkummer.com/subscribe/
Cheers,
Michael
Great article indeed, my HRV is middle for my age, but I have thyroid issues and that can really throw a fat wrench into my HRV in most cases.
I really need to diet better and like your approach, I have tried intermittent fasting but it’s tough on me because my job is mentally demanding and I lose weight focus.
One minor detail thou, humans have only been around for 300k years :)
Thanks for the feedback! Regarding “humans,” I meant humans and their ancestors :)
Thanks for the info! I had no idea what HRV was until I got my Oura ring (hubby got us both rings a few weeks ago). My HRV is really low, like ranges from 10-13 every night. Apparently my resting heart rate is high๐คท๐ผโโ๏ธ. I donโt drink. I exercise every day. And I get 7-8 hours of โoptimalโ sleep every night. Iโm a SAHM with kids from 3-17 plus a college kid. Any ideas as to what might be causing mine to be so low? Iโm 5โ1 and 120 pounds, no history of any kind of health problems.
How high is your resting heart rate and how old are you? There could be several factors at play that are difficult to diagnose remotely, including stress, your cardiovascular fitness, residue from a recent infection or immunization (you know what I mean) or chronic inflammation. Regarding the latter, did you check out the following article and video:
https://michaelkummer.com/metabolic-health/ | https://youtu.be/nuzy67EQ5E0
Cheers,
Michael
Hi Michael,
Thank you for your great article and encouraging people to ask questions. It has been reassuring for me: hear encouragement that doing weights or gentle exercise is good for my HPV and a eating good diet is essential.
In the past year, my body and brain feels so tired. My partner got me a really good fitness watch and for HPV is between 16 and 9 mms – not good. Thank you to the ladies who shared their lower range numbers as it reassured me that I am not the only person.
I have also noticed an increase in resting heart rate when my job is stressful. Itโs all about balance it seems. You have encouraged me to do my meditation and my strength work out later. Great, positive article.
Thanks for the feedback Barbie, I appreciate it!
PS: Apologies for the late reply. Your comment got accidentally deleted by my anti-spam plugin and I just found out about it.
I have noticed that my Harv is sensitive to my heart rate recovery sleep quality I am a professional stunt woman and I record and check many of my status those 3 things effect mine in a big way
Excellent post. Do you always wear your watch at night while sleeping? I never wear my Apple Watch while sleeping and think that has to bring down my HRV quite a bit, but could be mistake . Thanks!
I don’t wear my Apple Watch at night…never have. I do wear WHOOP though.
Iโm a bit confused I wear an Oura ring and it will tell me that something disturbed my sleep even though I thought I slept pretty good but it will tell me to take it easy that day. Yet my HRV is on the low side and the ways Iโve read is that exercising is a way to increase. I have just started with a Peloton to increase my cardio.
So am I suppose to exercise or not?
Sleep disturbances are relatively normal and occur every night. You just don’t remember most of them because they happen during transitions between the different stages of sleep.
Also, an individual low HRV reading or readiness score doesn’t mean you can’t or shouldn’t work out. If you feel worn out, just take it easy by riding your bike at a lower HR, instead of going all out. If you feel OK (despite the low readiness score), work out as usual. Only if you see a trend of multiple days of low readiness scores (or low HRV readings), you should probably slow down and figure out what’s causing the low readings (overtraining, an infection…).
So no, you don’t have to stop working out :)
Cheers,
Michael
Itโs worth noting that intermittent fasting may not be beneficial for women in the ways that it might be for men. Unfortunately little research has been done on this, with most studies on intermittent fasting being with men. This article has more details, and makes an interesting argument: https://www.issaonline.com/blog/index.cfm/2018/this-hot-diet-trend-is-not-recommended-for-women
Another way to look at it: menโs hormone cycles are more daily while womenโs are monthly. This has a significant effect on metabolism and the timing of caloric requirements.
Food for thought for all you women out there considering this, as well as for men who laude its benefits.
Very interesting article! Thank you.
Agreed
Stay at home Mom here too, Oura ring says my high average is 30….sometimes as low as 19….this is very concerning. Which 1 thing would you start with if you were me?
Hey Jen!
That’s difficult to say because I don’t know what your current lifestyle looks like. The thing is that the human body is relatively complex with a lot of interconnected systems. So I don’t know that doing one thing is going to make a huge difference for you. It might, but I wouldn’t bet on it.
I’d say no alcohol and late meals before bed time, followed by intermittent fasting is where I’d start.
Cheers,
Michael
After buying a Fitbit ive discovered My HRV is consistently low . It was 15 last night. Thanks for inspiring me to do the things I need to do to. I think stress and menopause are impacting my sleep but alcohol clearly isnโt helping either. As from today Iโm going to reduce alcohol exercise more hydrate more and meditate. Thanks !!
You’re most welcome Lisa!
Hey! Iโm just seeing this post, and wanted to drop a note. Iโve recently been on a โget healthyโ track for my body and mind. My HRV is currently 26. Yupโฆ 26. Iโm a stay at home mom of 2 kids, and my anxiety has greatly increased with the Rona. Iโve just started to figure out my health, as Iโm currently taking BP meds, as well as anxiety meds. But Iโm trying to get off of those, which means taking care of my body. Iโm working out everyday, and just started to do a keto lifestyle. (I have done so in the past, but hard to be consistent.). Iโm also going to a chiropractor for regular adjustments, which I think is helping to overall health.
I love the post and will be doing lots of the recommendations mentioned. Thanks for letting me know that my very low HRV can be vastly improved! And on that note, how long does it take to see the overall improvements?
Thanks again!
Thanks for your feedback! I think, the current situation has increased the anxiety levels for all of us and that’s unfortunate.
Every body is different but you should see results within a few weeks or months, depending on the primary factors that cause a lower HRV. Feel free to ping me in a couple of weeks to see how you’re doing ([email protected]).
What an epic post. Just like you stated in the post, HRV is a personal manner that hinges on many factors, and you did a great job breaking down each. I hope by implementing the strategies you shared I’ll be able to improve mine ASAP.
Thank you so much for the comprehensive guide, Micheal. Keep it up
Thanks for the feedback David, I appreciate it!