HRV 101: Your Secret Real‑Time Health Scorecard
Decode Your Beats
Elevate Your Well‑Being
In this Newsletter:
➡️ What HRV really is (and why it matters)
➡️ Why elite athletes & biohackers track it
➡️ Surprising signs your HRV is low
➡️ How to boost HRV for better stress resilience
A year ago, I bought an Oura ring mostly out of curiosity.
I wanted to learn more about my sleep. But what I didn’t expect was how obsessed I’d get with one specific number on my dashboard:
Heart Rate Variability (HRV).
I quickly noticed a pattern.
After a few glasses of wine? 🚨 HRV dropped.
Post-vacation and great sleep? 🌿 HRV soared.
Big deadline, no breaks, high stress? 👎 HRV tanked again.
It was the first time I could see my stress and recovery in real time.
And once you learn how to read your HRV, it becomes one of the most powerful wellness tools you’ll ever use.
❤️ What is HRV, Exactly?
HRV = Heart Rate Variability.
It measures the tiny fluctuations in time between each heartbeat. Not your heart rate (how many beats per minute) — but how flexible your heart rhythm is.
🧠 Your autonomic nervous system (the one that controls stress & relaxation) is in charge here.
High HRV = adaptability = better recovery and resilience
Low HRV = stress overload, poor recovery, or fatigue
Think of it like this:
A calm, resilient body = flexible, responsive heart rhythm
A stressed, inflamed body = rigid, predictable heart rhythm
You want variability. That’s a sign your nervous system is healthy.
👉 Science Insight: Higher HRV is linked to lower inflammation, better cardiovascular health, and improved longevity outcomes (Kim et al., 2018).
🧠 Why It Matters (Even If You’re Not an Athlete)
Elite performers, athletes, and even Navy SEALs monitor HRV because it shows how well your body is handling stress.
But here’s the kicker:
You don’t need to be a pro athlete to benefit.
HRV can help you spot burnout before it hits.
It can warn you if your body is struggling to recover.
It can even hint at early signs of illness or overtraining.
Your HRV can drop:
After alcohol or poor sleep
During intense emotional stress
With chronic inflammation or poor recovery
Before getting sick
📊 It’s like a built-in stress score.
✨ What’s a “Good” HRV?
There’s no universal “perfect” number because HRV varies by:
Age
Gender
Fitness level
Genetics
That said, higher is generally better for you. The key is watching your trends over time.
Some average values:
Men 20–40 years: 55–105 ms
Women 20–40 years: 50–100 ms
Instead of chasing a number, ask:
Is my HRV improving over time?
Does it drop after certain habits?
What helps it rebound?
👉 Pro Tip: You can measure your HRV with devices like Oura Ring, WHOOP, Apple Watch, Garmin, Polar chest strap. It’s best to take the reading right after you wake up - before caffeine, emails, or Instagram scrolling.
🛠️ 5 Tips to Improve Your HRV
Sleep Consistently
Sleep is the #1 HRV booster. Go to bed and wake up around the same time — even on weekends.
Move Your Body Daily
Light cardio, strength training, and even walking improve nervous system tone.
Breathe Intentionally
Try box breathing or 4-7-8 technique. Deep, slow exhales activate your vagus nerve (your body’s "relax" button).
Limit Alcohol
Even 1–2 drinks can tank HRV the next night. Consider a dry week or month and track the difference.
Meditate
Just 10 minutes of mindfulness daily can significantly improve HRV within weeks.
🔬 HRV and Health: What the Research Says
👉 High HRV = Better cardiovascular health.
Low HRV is a risk factor for heart attacks and sudden cardiac death.
(von Kanel et al., 2011; Jarczok et al., 2022)
👉 HRV predicts inflammation.
A 2021 meta-analysis found HRV inversely correlated with inflammatory markers like CRP and IL-6.
(von Kanel et al., 2011; Jarczok et al., 2022)
👉 HRV improves with meditation, breathwork, and exercise.
Studies show mindfulness-based stress reduction, slow breathing, and regular fitness training increase HRV.
(Lehrer et al., 2020; Brown et al., 2021; Picard et al., 2021)
🔄 Use HRV as Your Wellness Feedback Loop
HRV is not just a number. It’s a mirror of how well your body recovers, adapts, and heals.
It’s empowering to track, because you can actually watch your recovery improve over time with better habits.
Think of HRV as your wellness dashboard:
📉 Low HRV = warning light
📈 High HRV = full tank of resilience
Even without a fancy wearable, you can start noticing how different choices make you feel:
Did your sleep routine help you feel calm?
Did meditation help you stay resilient during a tough day?
Did skipping the wine help your energy?
That’s real-time wellness mastery.
You’ve got this — and your heart’s rhythm will show you the way.
Warmly,
Viktorija 💛