Heart rate variability (HRV) may not be a term you hear every day.
But it plays a critical role in your overall brain function and mental health.
HRV is an effective measure of the heart's ability to adapt to stressful circumstances and conditions.
This includes physical stressors like exercise, but also emotional stressors such as anxiety.
And although it might sound technical, understanding and increasing your HRV can be an achievable goal with a myriad of health benefits.
This article aims to demystify the concept of heart rate variability, illuminating its importance for maintaining and improving your brain function and mental health.
I’ll delve into the science behind HRV, explore its numerous benefits, and most importantly, provide you with 24 evidence-based strategies to increase your own HRV.
The rhythm of your heart tells a deeper story than just the beats per minute.
It's a tale of how well we're tuned to the world around us and within us.
So, let's dive in and discover how you can take control of your health by understanding and boosting your heart rate variability.
Understanding Heart Rate Variability (HRV): The Science Behind It, How To Measure It, and What Influences It
To optimize your brain function and mental health, it's essential to understand heart rate variability (HRV) and the role it plays in your body.
At its core, heart rate variability is the variation in the time intervals between heartbeats.
Contrary to popular belief, a perfectly regular, metronome-like heartbeat is not necessarily an indicator of good health.
In fact, a healthy heart tends to have a certain degree of variability between beats, showcasing its ability to respond and adapt to different situations and stressors (51).
This variability is controlled by your autonomic nervous system (ANS).
Your ANS consists of two branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest).
The interplay between these two branches regulates your HRV.
HRV is typically measured using a heart rate monitor or a device that records an electrocardiogram (ECG). The device monitors the time between each heartbeat, also known as the R-R interval or inter-beat interval (IBI). This then allows for the calculation of HRV.
The data can be analyzed in the time domain, frequency domain, or using non-linear methods. Each offers unique insights into your cardiovascular health and fitness.
Many wearable fitness trackers available today can measure HRV, providing us with an easily accessible method to monitor your heart health.
HRV is influenced by numerous factors.
For example, age tends to lower HRV. Younger individuals generally have a higher HRV than older ones (50).
Fitness levels also have a significant impact. As you’ll learn below, regular exercise can improve your HRV over time.
Moreover, HRV can be affected by acute stressors like anxiety or illness. It can also be affected by lifestyle factors such as sleep quality, nutrition, hydration, and the use of caffeine or alcohol.
Understanding HRV is the first step towards actively managing it. With the right knowledge and tools, you can influence your HRV and improve your overall brain function and mental health.
As we move forward, we'll explore the benefits of high HRV, and then how you can implement practical strategies to enhance it.
What Are The Benefits of High Heart Rate Variability (HRV)? How Does It Affect Your Brain Function and Mental Health?
Now that we've established an understanding of HRV and its mechanisms, let's delve into why a high HRV is advantageous and what it signals about your health.
Your heart is not just a pump. It's intricately connected to your brain and emotions.
Stress, anxiety, and depression can significantly impact your HRV, usually leading to a reduction in HRV scores.
High HRV, on the other hand, is typically associated with better emotional well-being and resilience. It signals an efficient balance between the sympathetic and parasympathetic branches of the autonomic nervous system, indicating effective stress management and emotional regulation.
Here are some benefits of increasing HRV:
Improved Stress Response: High HRV is typically a sign of a healthy balance between the sympathetic and parasympathetic branches of the ANS. This can lead to improved resilience and adaptability to stress (52).
Cardiovascular Health: High HRV has been linked to better cardiovascular health. It may decrease the risk of heart disease and lower the risk of sudden cardiac death (53).
Better Mental Health: Higher HRV has been associated with better emotional regulation and lower levels of anxiety and depression (54).
Improved Cognitive Function and Mental Clarity: Some studies suggest a correlation between higher HRV and improved cognitive function, including attention and memory. High HRV is also often associated with a state of calm alertness that can enhance mental clarity (55-56).
Digestive Health: Increased HRV often signifies a dominant parasympathetic nervous system - the "rest and digest" state - which can support better digestion and absorption of nutrients (57).
Sleep Quality: HRV is closely linked with the sleep cycle. High HRV, particularly at night, is associated with deeper, more restorative sleep (58).
Conditions and Symptoms Associated with Low Heart Rate Variability (HRV)
Numerous studies have found that low HRV can be a predictor for an array of health problems, notably heart-related conditions.
Thus, monitoring your HRV could provide an early warning sign, helping to prompt lifestyle modifications or various interventions.
Some health conditions linked to low HRV include:
Cardiovascular Diseases: Lower HRV has been associated with an increased risk of cardiovascular diseases, including heart attacks, heart failure, and stroke. This is likely due to reduced resilience and adaptability of the cardiovascular system (59).
Chronic Stress and Anxiety Disorders: Chronic stress and anxiety disorders can cause an imbalance in the autonomic nervous system, often reflected in lower HRV (60).
Depression: Low HRV has also been linked to depression. It's thought that reduced parasympathetic activity and increased sympathetic activity can contribute to the pathophysiology of depression (61).
Chronic Fatigue Syndrome: This condition is associated with significantly lower HRV, reflecting reduced autonomic adaptability (62).
Fibromyalgia: Lower HRV has been observed in patients with fibromyalgia, indicating dysregulated autonomic function (63).
Sleep Disorders: Conditions such as sleep apnea and insomnia have been associated with reduced HRV, likely due to disturbed sleep patterns and subsequent impact on the autonomic nervous system (64).
Post-Traumatic Stress Disorder (PTSD): Lower HRV has been found in individuals with PTSD, indicating increased sympathetic activity and reduced parasympathetic activity (65).
Alzheimer's Disease: Some studies have found lower HRV in patients with Alzheimer's disease compared to healthy individuals, which may reflect the impact of neurodegeneration on autonomic function (66).
Alcohol and Drug Dependency: Chronic alcohol and drug use can lead to a decrease in HRV, reflecting dysregulation of the autonomic nervous system (67).
Parkinson's Disease: Reduced HRV is commonly seen in Parkinson's Disease, and this could reflect the neurodegenerative aspect of the disease affecting the autonomic nervous system (68).
We’ll now move on to explore practical and effective strategies that can help boost your HRV, enhancing your ability to live a healthy and optimal life.
My Top 10 Favourite Ways to Boost Heart Rate Variability (HRV)
1. Exercise
Regular physical exercise is one of the most effective ways to increase your HRV.
In a review article, researchers concluded that exercise, especially regular aerobic exercise, can lead to improvements in HRV (32).
In another study, endurance-trained athletes showed higher HRV compared to untrained controls, supporting the concept that regular endurance training enhances HRV (33).
While exercise is beneficial for HRV, it's important to find a balance.
Overtraining without proper recovery can strain your body and decrease your HRV.
Incorporating a mix of moderate, high-intensity, and low-intensity exercises throughout the week can provide the best outcomes.
And remember to include rest days in your routine. They're crucial for recovery and allow your body to adapt and improve its fitness levels, which subsequently positively influences your HRV.
Exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.
My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.
Exercise also increases endorphins, nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.
2. Deep Sleep
The quality and quantity of sleep you get each night can significantly influence your heart rate variability.
During sleep, especially deep sleep, the parasympathetic nervous system dominates. This rest-and-digest phase is crucial for recovery and rejuvenation, leading to an increase in HRV (6-7).
In contrast, sleep deprivation or poor-quality sleep may disrupt this balance, causing a decrease in HRV (5).
A higher HRV during nighttime is generally a good sign, indicating effective recovery and rest.
Using HRV tracking overnight can give valuable insights into your sleep quality and overall recovery status.
Overall, improving your sleep can significantly impact your HRV and overall health.
But remember, consistency is key.
Good sleep isn't a luxury; it's a necessity for optimal brain function and mental health.
I personally used to have very poor sleep and it was one of the main factors that contributed to my poor brain function and mental health.
If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin and get deeper and more restful sleep.
I also work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.
3. Stress Reduction
Your body's response to stress can significantly influence your heart rate variability.
Chronic stress triggers the sympathetic nervous system, which is the 'fight or flight' response.
Constant activation of this stress response can result in a lower HRV and reduced autonomic flexibility (1-2).
Conversely, effectively managing stress can increase HRV and restore a healthy balance between the sympathetic and parasympathetic nervous systems (3-4).
The techniques to manage stress can vary widely. But many have been shown to have a positive impact on HRV, including meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy.
Remember, it's important to choose stress management techniques that suit your lifestyle and preferences. Regular practice is key.
By prioritizing stress reduction, you're not only improving your heart rate variability. You’re also enhancing your overall quality of life.
4. Meditation
Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health.
It can help quiet your mind, reduce stress, and have a profound impact on heart rate variability.
The practice fosters a state of relaxation and present moment awareness, leading to the activation of the parasympathetic nervous system, which is the “rest and digest” response.
This shift towards parasympathetic dominance can increase HRV, indicating a more relaxed and balanced state.
Numerous scientific studies have shown that regular meditation can increase HRV.
In one study, researchers found that individuals who practice meditation have higher HRV, indicating increased parasympathetic activity (34).
In another study, researchers found that regular meditation practice can lead to improvements in HRV (35).
Meditation comes in many forms, including mindfulness meditation, loving-kindness meditation, guided imagery, and body scan practices.
Experiment with different forms to find one that resonates with you.
You should aim for at least 10-20 minutes of meditation per day.
If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.
Consistency is key in meditation. Make it a part of your daily routine, whether it's first thing in the morning, during your lunch break, or before bedtime.
There are also many apps available that offer guided meditations. These can be particularly helpful for beginners.
I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.
I previously wrote about it here, and you can get it through the Muse website.
Remember, like any other skill, meditation takes practice and patience. Don't be discouraged if you don't see immediate changes in your HRV. Over time, with consistent practice, you're likely to notice improvements.
5. Deep Breathing
Deep, slow breathing is another potent tool for combating stress and increasing heart rate variability (HRV).
It can stimulate the vagus nerve, a key component of the parasympathetic nervous system, and promote a relaxation response.
This response enhances parasympathetic activity and decreases sympathetic activity, promoting a healthier balance between the two.
As a result, deep breathing can lead to higher HRV, reflecting enhanced autonomic flexibility.
Researchers have examined the physiological effects of slow breathing, and they’ve concluded that slow breathing can increase HRV, among other benefits (37).
And in one study, researchers found that “resonant frequency breathing”, which involves slow and deep breathing, increases HRV (36).
As with other practices for enhancing HRV, consistency with deep breathing exercises is key.
Try to set aside time each day for these exercises. Perhaps in the morning when you wake up, during a break in the day, or before you go to sleep.
Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve, increasing HRV, and reaching a state of relaxation.
The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.
6. Probiotics
Probiotics are beneficial bacteria that can positively alter the gut microbiome.
Research indicates that the gut microbiome plays a critical role in many facets of human health, including mood regulation and inflammation.
The idea of a "gut-heart" axis where the gut microbiome can impact heart health is also gaining recognition in the scientific community.
In relation to heart rate variability (HRV), there's emerging evidence that suggests probiotics have a role to play.
In one study, researchers found that probiotics increased HRV and maintained autonomic balance under stress (44).
The probiotic supplement used in the study included Lactobacillus rhamnosus.
Lactobacillus rhamnosus was shown to reduce stress-induced decreases in HRV (44).
Lactobacillus rhamnosus is included in the Optimal Biotics supplement.
Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.
Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut
But they can also be consumed through supplements, such as Optimal Biotics.
Check out this article for several other ways to increase your good gut bacteria.
And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.
7. Sunlight and Vitamin D
The simple act of spending time in natural sunlight can positively affect your heart rate variability.
Sunlight exposure influences your circadian rhythm, which is the internal biological clock that regulates various functions in your body, including heart activity and brain activity.
By helping to sync your natural rhythms, sunlight can contribute to improved sleep and more balanced autonomic function, which in turn, can enhance HRV.
I personally get sunlight every single day during the spring and summer months.
It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.
Furthermore, sunlight exposure plays a crucial role in the body's production of vitamin D.
Emerging research suggests that vitamin D may have a positive effect on HRV, possibly due to its role in reducing inflammation and its influence on the autonomic nervous system (17-19).
Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.
But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.
If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your HRV and support your mental health. You should especially do this if you’re deficient.
I take some Vitamin D3 in supplement form, depending on my levels.
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
Keep in mind that sunlight exposure is definitely better than supplements, though.
Lastly, consider the role of indoor lighting in your daily rhythms.
Exposure to bright light in the evening, especially blue light from screens, can interfere with your circadian rhythms and impact HRV.
Aim to reduce bright light exposure in the evening and consider using a light therapy box in the morning if you can't get outside.
From syncing your circadian rhythms to boosting mood, it's clear: the sun plays a crucial role in optimizing your brain function, mental health and HRV.
8. Gratitude
Gratitude, or the act of acknowledging and appreciating the good things in your life, can have a profound impact on heart rate variability.
Expressing gratitude has been linked with lower stress levels and improved mood, both of which can promote a healthier balance in the autonomic nervous system and lead to increased HRV.
Several research studies have demonstrated the positive effects of gratitude on HRV.
It is believed that the positive emotions associated with gratitude can stimulate the parasympathetic nervous system (the 'rest and digest' response), leading to enhanced HRV.
In one study, researchers explored the effects of gratitude on HRV and depression.
The results suggested that the practice of gratitude increased HRV and improved emotional regulation (39).
So how can you incorporate gratitude into your daily routine?
Make it a daily habit to write down things you're grateful for.
I personally write down five things that I’m grateful for every day. I try my best to do this every day, although I do miss some days.
They don't have to be big things either. Anything will do. Even small daily positives can make a big difference. It could be as simple as being grateful for the apple that you ate today.
If you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.
Another idea is to regularly tell your friends, family, and even colleagues what you appreciate about them. This not only enhances your own gratitude but can also improve your relationships.
Practicing gratitude can also be enhanced with mindfulness - being present in the moment. By focusing on the here and now, you can more deeply appreciate and acknowledge the positives in your life.
9. Massage
Massage therapy has been studied for its effects on various aspects of health, including heart rate variability (HRV).
The physiological relaxation response triggered by massage can enhance parasympathetic activity, which in turn positively affects HRV.
In one study, researchers found that massage increased HRV by decreasing heart rate and activating the vagal activity (45).
Massage therapy also leads to decreased levels of cortisol, and increased levels of dopamine and endorphins.
This is one reason why I regularly get a massage from a massage therapist.
10. Magnesium
Magnesium is a mineral that plays a vital role in numerous physiological processes, including cardiovascular function and brain function.
It plays a role in modulating the autonomic nervous system, which controls HRV.
It also helps balance the activity of the sympathetic and parasympathetic branches of the autonomic system, promoting a more favorable HRV pattern.
In one study, researchers found that magnesium supplementation led to improvements in HRV parameters, indicating increased parasympathetic activity and improved autonomic balance (69).
In another study, researchers found an increase in HRV after magnesium administration (70).
Other studies have shown that daily supplementation with magnesium clearly increases HRV parameters, vagus activity, and parasympathetic activity (71-72).
As a result, researchers have concluded that people with mental and physical stress can benefit from a daily intake of magnesium because it can help reduce restlessness, irritability, lack of concentration, sleep disorder and depression (71).
There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your HRV.
First, make sure you’re eating magnesium-rich foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
You can also increase your body’s intake of magnesium by taking Epsom salt baths.
Supplementation is often a good idea for most people, as many people are deficient.
Magnesium is included in this supplement.
14 Other Effective Ways to Boost Heart Rate Variability (HRV)
11. Nature
Spending time in nature, often referred to as 'forest bathing' or 'nature therapy', can have a significant positive effect on heart rate variability.
Being in natural environments can induce a state of relaxation and decrease stress, leading to an increase in parasympathetic activity ('rest and digest') and thus enhancing HRV.
Research shows that immersion in natural environments can lower heart rate, decrease blood pressure, reduce stress hormone levels, and increase HRV (20-21).
This may be attributed to a combination of factors including the calming visual stimuli, the sounds of nature, cleaner air, and the phytoncides (airborne chemicals emitted by plants) that have been suggested to have health benefits.
So, whenever possible, try to incorporate walks in nature into your routine. Whether it's a city park, a beach, or a forest trail, find a green space that you can visit regularly.
Then, practice mindfulness while in nature. Pay attention to the sounds, smells, and sights around you. This can enhance the stress-relieving effects of your natural surroundings.
Take it a step further and take your workout outdoors. Exercise can enhance the beneficial effects of nature on HRV.
If access to outdoor green spaces is limited, bringing nature indoors can also be beneficial. Indoor plants, natural light, and even listening to natural sounds can help recreate some of the beneficial effects of being outdoors.
From the calming sounds of a forest stream to the sight of a beautiful sunset, the natural world provides a perfect backdrop for optimal brain function and mental health
12. Maintain Your Circadian Rhythm
The circadian rhythm, also known as your body's internal clock, plays a crucial role in numerous biological processes, including sleep-wake cycles, hormone release, and body temperature.
Heart rate variability, too, is influenced by this rhythm.
Studies have found that HRV shows a daily pattern, usually highest during nighttime sleep and lowest in the morning (25).
Disruptions to the circadian rhythm, such as shift work or jet lag, can negatively affect HRV (26-27).
Moreover, conditions such as insomnia and sleep apnea, which disturb sleep patterns and thus the circadian rhythm, have also been linked with lower HRV (28-29).
I work with my clients so that they can optimize their sleep and circadian rhythm. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.
13. Stay Hydrated
Staying well-hydrated is essential for overall health, including HRV.
Water plays a pivotal role in maintaining blood volume and allowing efficient circulation, both of which impact heart function.
Dehydration can lead to increased heart rate and decreased HRV because the heart has to work harder to pump blood throughout the body (8).
On the other hand, being adequately hydrated reduces the strain on the heart, thus improving HRV (9).
Hydration status can also influence the balance between the sympathetic and parasympathetic nervous system, further impacting HRV (10).
So don't wait until you're thirsty to drink water. Make it a habit to sip on water throughout the day.
Pay attention to signs of dehydration, which can include dry mouth, fatigue, and darker urine.
Athletes or people who exercise regularly may need more fluids to replace the water lost through perspiration.
And hydration doesn't come from water alone. Many fruits and vegetables, such as watermelon, cucumbers, and oranges, have high water content.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
Proper hydration is an easily overlooked but important factor in managing HRV and overall brain function.
So, raise a glass (of water) to your heart and brain, and keep it filled throughout the day.
Just make sure you’re drinking the purest water possible. I use a water filter to make sure I’m drinking the purest water available. It filters everything out of the water.
14. Limit Alcohol
Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.
So not surprisingly, alcohol intake can also have a detrimental effect on heart rate variability.
Alcohol can trigger the sympathetic nervous system, leading to an increase in heart rate and a reduction in HRV (11-12).
Furthermore, chronic heavy drinking can lead to long-term alterations in the autonomic nervous system and significantly lower HRV (13-14).
Alcohol can also interfere with the quality of your sleep, particularly the deep REM sleep, leading to a decrease in HRV (15).
There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore. It’s just not worth it.
If you do decide to drink it, this post explains that some types of alcohol are better than others.
15. Limit Caffeine
Caffeine is a stimulant found in coffee, tea, and many other beverages.
It can have a direct impact on heart rate variability.
As a central nervous system stimulant, caffeine can trigger the sympathetic 'fight or flight' response.
This increases heart rate and reduces HRV, particularly in the hours following consumption (16).
Coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.
However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.
But if you’re struggling with chronic stress and trying to optimize your HRV, I wouldn’t recommend high doses of caffeine.
My recommendation is to limit your caffeine intake, having caffeine-free days, and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which could also negatively impact HRV.
An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.
Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.
Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement.
16. Cold Exposure
Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.
The beefits of regular cold exposure have been observed in several studies, showing improved autonomic function, reduced inflammation, and enhanced mood, among other outcomes.
But cold exposure has an interesting effect on heart rate variability.
Initially, sudden exposure to cold temperatures can stimulate the sympathetic 'fight or flight' system, leading to a temporary decrease in HRV as the body responds to the perceived stress.
However, with repeated exposure and adaptation, the body can learn to regulate this response more effectively, leading to an increase in HRV over time (38).
So it can boost your resilience and increase your HRV in the long run.
If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment.
However, it's important to approach cold exposure gradually and with caution.
Make sure you do so safely and within your comfort limits.
I personally take a cold shower every day.
During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.
You don’t have to be that extreme though.
You can start by finishing your next shower with one minute of cold water.
See how it feels, and then over time, increase the amount of time you turn off the hot.
It can be a bit painful.
But the beneficial effects end up being worth it.
Another way is to stick your face, hand or foot in ice cold water.
Or you can try cold plunges, cold baths and even cryotherapy if you want.
Find what works best for you and do it regularly.
Overall, cold exposure is a chilly, but rewarding, journey to enhanced brain function and mental health.
17. Heat Therapy
Similar to cold exposure, heat therapy (like sauna use or hot baths) can stimulate the autonomic nervous system and improve HRV.
The heat exposure during therapy can cause dilation of blood vessels and stimulate sweat production, which in turn can affect the cardiovascular system and HRV.
In one study, researchers found that repeated sauna treatment improved cardiac function and HRV in the study’s participants (46).
Another study showed that whole-body heat stress could increase parasympathetic activity and HRV (47).
If you decide to start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time.
Also, make sure to drink lots of water before and after each session, and never consume alcohol in combination.
Check out this article to learn more about saunas and the 13 ways they can improve your brain function and mental health.
18. Leafy Greens
Adding more leafy green vegetables to your diet can be another effective strategy for improving HRV.
These veggies are rich in dietary nitrates, which are converted into nitric oxide in the body - a molecule that helps to dilate blood vessels, lower blood pressure, and improve blood flow.
Improved cardiovascular health can, in turn, lead to enhanced HRV.
In one study, researchers found that intake of green leafy vegetables was positively associated with HRV measures and beneficial changes in heart rate variability (22).
Some leafy green vegetables include spinach, kale, swiss chard, arugula, lettuce, collard greens, mustard greens, bok choy, and watercress.
These veggies are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
19. Yoga
Yoga is an ancient mind-body practice that can significantly benefit heart rate variability.
It combines physical postures, breathing exercises, and meditation, all of which can reduce stress and enhance HRV.
Yoga's positive impact on the autonomic nervous system is a key factor in its ability to enhance HRV.
Various yoga practices can help balance the two branches of this system: the sympathetic 'fight or flight' response and the parasympathetic 'rest and digest' response.
By promoting relaxation and mindfulness, yoga can increase parasympathetic activity, leading to improved HRV (23).
In a comprehensive literature review, researchers explored the connection between yoga and heart rate variability.
They concluded that yoga positively affects HRV and enhances cardiac autonomic balance (40).
In another study, researchers found that an integrated yoga program can be a useful stress-reducing intervention during pregnancy, and it significantly increased HRV in the participants (41).
So, you could consider joining a local yoga class or find online yoga classes that suit your level. The guidance of a professional can help you ensure proper form and avoid injury.
Consistency is key. Even if it's just 15-20 minutes, regular practice can result in significant benefits.
Try different types of yoga to keep things interesting and to benefit from different postures and practices. This could include Hatha, Vinyasa, Yin, or Restorative yoga.
Despite all the great research behind yoga, I’m personally not a big fan of it. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.
20. Tai Chi
Tai Chi, often described as "meditation in motion," combines slow, deliberate movements, meditation, and deep breathing.
The gentle nature of Tai Chi makes it accessible for individuals of all fitness levels and ages, adding to its popularity as a wellness activity.
The practice is known for its ability to reduce stress and anxiety, which can positively influence heart rate variability.
Just like yoga, Tai Chi can have a balancing effect on the autonomic nervous system.
By fostering a state of relaxation and calm, Tai Chi promotes the activity of the parasympathetic nervous system, enhancing the 'rest and digest' response and thus increasing HRV.
In one study, researchers found that regular practice of Tai Chi Chuan enhanced the modulation of the autonomic nervous system and increased HRV in elderly people (24).
In another study, researchers suggested that Tai Chi was more effective than brisk walking at improving HRV and other cardiovascular risk factors in adults with hypertension (42).
Look for local Tai Chi classes in your area or consider online courses. Learning from an instructor can help ensure you are doing the movements correctly and safely.
Consistency is key in Tai Chi, just like with yoga or any other exercise routine. Regular, continuous practice can yield more noticeable benefits.
Tai Chi is not about perfection but about the process. Be patient with yourself as you learn the movements and techniques.
Whether you're a seasoned fitness enthusiast or just starting your wellness journey, Tai Chi can offer a serene path towards better brain function, mental health and HRV.
21. Weighted Blankets
Weighted blankets have grown in popularity for their abilify to promote better sleep and reduce anxiety.
By promoting a sense of calm and improving sleep quality, weighted blankets can contribute to a better balance in the autonomic nervous system.
More specifically, they can enhance the activity of the parasympathetic nervous system and increase heart rate variability.
In one study, researchers found that those who wore weighted blankets had higher HRV scores than those who didn’t (43).
When you’re looking for a blanket, the blanket's weight should be about 10% of your body weight, give or take a few pounds, depending on personal preference.
It may take a few nights to get used to the weight. Allow some time to adjust.
22. Intermittent Fasting
Intermittent fasting is a pattern of eating that alternates between periods of eating and fasting.
It has gained attention for its health benefits, including weight loss, improved metabolic health, and longevity.
Some research suggests that intermittent fasting can also positively influence heart rate variability.
Fasting can stimulate a response known as the “fasting and feeding rhythm” which can influence the balance of the autonomic nervous system.
During the fasting state, the body enters a phase of repair and recovery, which can enhance parasympathetic activity and lead to an increase in HRV (30).
I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day.
The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.
23. Ketogenic Dieting
The ketogenic diet, or "keto" for short, is a low-carb, high-fat diet.
To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).
When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.
It has been associated with various health benefits, including weight loss and improved cognitive function.
A ketogenic diet can influence the balance of the autonomic nervous system and affect HRV.
Some research suggests that a ketogenic diet can enhance parasympathetic activity and improve HRV, particularly in the context of improved metabolic health (31).
A well-formulated ketogenic diet should include a variety of whole, nutrient-dense foods like lean meats, fish, low-carb vegetables, nuts and seeds, and healthy fats.
Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat and avocado.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.
24. Omega-3 Fatty Acids
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their beneficial effects on brain function and cardiovascular health.
Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.
Several studies also suggest that they can influence heart rate variability (HRV).
In one study, researchers found that participants that took omega-3 fatty acid supplements had increased HRV compared to participants who did not take them (48).
In another study, researchers found that omega-3 fatty acid supplementation improved HRV in patients with coronary artery disease.
The researchers suggested that this effect might be due to omega-3's anti-inflammatory properties (49).
Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them and you have to get them from food or supplements.
Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.
These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
They’re also found in fish oil supplements, and making sure you get more omega-3 fatty acids is definitely one of the most important actions you can take to support your brain and nervous system.
Frequently Asked Questions About Heart Rate Variability
Despite being a pivotal health marker, HRV is often misunderstood.
In this final section, we address some frequently asked questions and common misconceptions about heart rate variability.
1. Is a higher HRV always better?
Generally, a higher HRV is considered a sign of good health, as it indicates that your body can efficiently manage stress and recover.
However, context is important.
Extremely high HRV levels can sometimes indicate health issues or an abnormal heart rhythm.
So it's essential to consult a healthcare professional if you notice significant changes in your HRV.
2. Does a lower HRV mean I'm unhealthy?
Not necessarily.
While a lower HRV can be associated with stress, poor physical fitness, and certain health conditions, HRV is only one piece of the health puzzle. Factors like age, genetics, lifestyle, and current health status can influence HRV.
It's also normal for HRV to fluctuate day-to-day based on your activities and stress levels.
3. Can I improve my HRV?
Yes, you absolutely can!
By following and implementing the lifestyle modifications and advice listed above, you can positively influence your HRV over time.
Remember, it's not about quick fixes but sustained healthy habits.
4. How often should I check my HRV?
The frequency of HRV monitoring can depend on your health goals.
If you're using HRV to track changes related to specific lifestyle modifications, it might be beneficial to measure it daily, ideally at the same time each day.
However, occasional measurements can also provide valuable insights into your health.
5. Can I use a regular fitness tracker to measure HRV?
Yes, many modern fitness trackers and smartwatches come equipped with HRV measuring capabilities. But keep in mind that their accuracy can vary. Devices that use ECG-based measurements are generally more accurate.
6. Can my mental stress affect my HRV?
Absolutely!
Mental and emotional stress can trigger your sympathetic nervous system (your 'fight or flight' response), which can lead to a decrease in HRV.
On the flip side, activities that promote relaxation and activate your parasympathetic nervous system (your 'rest and digest' response) can help increase HRV.
Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!
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