How to Improve Your Heart Rate Variability (HRV)

UltimateHuman Team May 24, 2022
34 People Read
what is heart rate variability?


Affiliate Disclosure.

Our heart is an incredible thing...

It pumps morning to night... 7 days a week... 365 days a year...

Valentines Day Love GIF by Dave Gamez

And yet — despite this amazing consistency — its beats don't always follow a perfect rhythm.

That's where Heart Rate Variability (or HRV) comes into play.

Recently, HRV has become a popular way for biohackers to monitor well-being...

But it's still a new concept for a lot of people...

So, to discover what it is, signs of a good HRV, and how to improve it... keep scrolling to find out 👇

What Does Heart Rate Variability Mean?

HRV simply measures the difference in time between heartbeats.

These small changes could be a tiny fraction of a second, and are usually measured by medical or wearable devices.

The Autonomic Nervous System is what controls this heart rate — along with breathing, digestion, blood pressure, and other automatic bodily functions...

drummer drumming GIF by Handymartian

This system is constantly sending information, from our body up to our brain, for processing...

Which our brain then uses to decide which parts of the body to either activate or relax at a given time.

This complex process helps our body in different ways, including dealing with stress.

A little bit of stress can be a good thing...

However, when you experience persistent negativity... it could impact your physical and mental health...

Stress Reaction GIF by GIPHY Studios Originals

Putting you at greater risk for anxiety, cardiovascular disease, or other conditions.

One possible way to keep an eye on this is by measuring HRV...

Which is why it's become a popular way to detect autonomic impairment, neurological disorders, heart issues, and measure overall health.

Let's dig deeper into the factors that can cause variations:

Heart Rate Variability Fluctuations: What Causes Them?

Both physical and mental factors could affect your HRV and impact your quality of life...

Here are a few of them:

  • Physiological Conditions: Things like your genes, age, gender, and level of inflammation

  • Lifestyle: Your diet, activity level, alcohol consumption, sleep, stress, and medications

  • Environmental: Pain, noise, and climate

  • Diseases: Heart disease, diabetes, anxiety disorders, and anorexia...

All these factors can influence how your HRV fluctuates...

And conversely, your HRV levels can play a role in contributing to some of these factors.

So, What Is A Good Heart Rate Variability?

Everyone is different... and what constitutes a "good" or "normal" HRV can vary from person to person...

Which is why it's important to consult your healthcare professional about measuring and making decisions based on your HRV...

Good Witch Smile GIF by Hallmark Channel

But in general, a low HRV can negatively impact your physical and mental health.

As humans, we evolved to have intense periods of activity and stress... followed by deep rest and relaxation...

So, when we don't routinely get our heart pumping faster by exercising, using heat and cold therapy, or other methods...

We tend to have a "flatter" heart beat, and a low HRV... which means there is a fewer variation between your heartbeats.

Black And White Love GIF

This can cause problems like a lack of sleep or increased stress.

On the other hand, a high HRV could lead to greater ability to relax & switch between high and low heart rates.

You could also expect improved cardiovascular health and to handle stress and anxiety even better.

How To Improve Heart Rate Variability

Because HRV is measured using technology... you might think that improving it also requires advanced tech...

Ponder Inspector Gadget GIF

And while it's true that our gadgets help us measure it...

When it comes to improving HRV, there are many natural ways.

Some lifestyle changes can make a significant difference:

You can practice meditation & positivity, prioritize your sleep, get massages, and exercise by doing things like walking, functional fitness, or CrossFit.

You can also write in a gratitude journal, explore outside in the sun, and do breath work like resonance frequency breathing.

Breathe Mental Health GIF by Hello All

Focus on a healthy diet with whole foods and listen to your favorite music.

Spend time with people you care about and limit the consumption of alcohol.

...All these things could help to improve your HRV and fight many diseases naturally.


HRV can offer information about your physical and mental condition.

Currently, many tools are available to measure your HRV at home...

But you can also check with your doctor to find the right solution.

After all, it's always a good idea to follow your heart!


At UltimateHuman.Org, we talk about what you need to look, feel, and be your best self. 

For more on the latest in biohacking, anti-aging, and health... Join the community by clicking below: