How To Increase Your HRV In 6 Month (59→155)
- Eating timing matters: Stop eating at least 3 hours (ideally 10) before bed to boost HRV; late eating harms recovery.
- Diet quality: Higher HRV is associated with diets high in fish, vegetables, and fruit, and avoiding processed foods, seed oils, and high sodium.
- Consistency over specific diet types is key; less processed food and fewer calories help HRV (unless you're a performance athlete).
- Aerobic, endurance, and high-intensity interval training all increase HRV, with aerobic exercise having the most effect.
- Endurance training improves baroreceptor control and vagal tone; 1-2 sessions weekly recommended.
- High-intensity intervals (above 90% max HR) boost parasympathetic activity and HR recovery; occasional sessions are best.
- Weightlifting contributes less to HRV, but mixing it with more aerobic and interval work is optimal.
- Sleep greatly impacts HRV: Consistent bedtime, getting morning sunlight, daytime exercise, and avoiding late meals all help.
- Wind down 30 minutes before sleep; use breathing techniques like "box breathing" to relax and fall asleep quicker.
- Optimize sleep environment: Cool room (67°F), blackout curtains, calming music, mouth tape for nasal breathing.
- Sauna use increases plasma volume and can help HRV, as does cold exposure (cold showers/plunges) by providing hormetic stress.
- Devices (e.g., Petto for vagus nerve stimulation) may help but some like Sensate may be placebo.
- Reducing stress is crucial—doing meaningful work, fulfilling relationships, and low chronic stress (example: Warren Buffett).
- Combining diet, exercise, great sleep, minimal stress, and some environmental exposures (sauna/cold) is the best strategy for sustainably higher HRV.