1. Stay active. One of the most effective ways to lower your resting heart rate and increase your HRV is staying active. Regular exercise a few times per week can lead to improved HRV at any age and is one of the most effective, established ways to make progress for more sedentary individuals. If you’re already very active, rather than aiming for a higher HRV score, focus on incorporating HRV monitoring into your training routine and watch how your HRV consistency changes. This approach can lead to improved performance..
2. Get good sleep. Good sleep is just as important as exercise. Several studies have shown how sleep deprivation, or simply lower sleep quality, is associated with reduced HRV . So, especially when something like a new exercise regimen or work-related stress begins to add strain to your day — recovery becomes essential.
3. Eat well. Activity, sleep, and diet are the three pillars of a healthy lifestyle. What we eat and when we eat can have a significant impact on our sleep and resting physiology (heart rate and HRV). While individual needs can vary, try avoiding processed foods and late, large meals, as these have been shown to reduce HRV.
4. Breathe. Deep breathing techniques (everything from yoga, mindfulness, meditation, or biofeedback) can effectively strengthen the parasympathetic system (your “rest and digest” network), resulting in improved HRV.
5. Listen To Your Body And Better Manage Stress. The previous four tips are all key to improving our HRV, but stress will still play a significant role in our lives for a variety of reasons. On days when your HRV is a bit lower than usual, try to prioritize recovery, reduce training intensity, and take extra care of yourself.