Heart Rate Variability (HRV) is one of the best objective metrics of physical fitness and for understanding your body’s readiness to perform. Tracking your HRV with a heart rate monitor is a great way to understand how balanced your autonomic nervous system (ANS) is. This metric provides a helpful insight into how well-rested you are. Here are 7 simple ways to improve your HRV:
1. Managing stress and understanding how pressure in your everyday life affects you is a crucial way to improve a low HRV
2. Regular exercise at the right intensity so your body can recover properly without strain
3. Sleep consistently with a regular sleep schedule. Sleep consistency will boost your HRV by helping to sustain your circadian rhythm, and also enables you to spend more time in REM and deep sleep.
4. Drink more water and less alcohol. Your level of hydration determines the volume of your blood, and the more liquid you have in your system the easier it is for blood to circulate and deliver oxygen and nutrients to your body
5. Eat a balanced diet and be mindful of when you’re eating. Your body functions better when it knows what’s coming and regular eating patterns help maintain your circadian rhythm. Additionally, not eating close to bedtime (within 3-4 hours) will improve the quality of your sleep by allowing your body to focus on other restorative processes instead of digestion.
6. Exposing your body to cold temperatures for brief periods of time (cold showers, ice baths, etc.) will stimulate the vagus nerve, which activates the parasympathetic branch of your autonomic nervous system and controls heart rate variability.
7. Intentional breathing (slow and controlled) is shown to positively impact your HRV. It will also help to combat stress, which has been shown to inhibit heart rate variability. All the more reason to get into mindfulness and meditation…