Heart rate variability (HRV) is an objective measure of the function of our autonomic nervous system. A heart rate that is variable and adapts quickly to demands is believed to bestow a survival advantage. HRV is a uniquely individualized measurement but a higher HRV means there is more variability between heart beats and thus there is more balance of the autonomic nervous system. A lower HRV indicates an imbalance in the autonomic nervous system and is seen in times of stress or poor recovery. If you would like to read more about HRV and how to measure it, check out our blog post entitled “Measuring Recovery with Heart Rate Variability”.

So we know a higher HRV is better, so how can we start making changes in our routine to improve our HRV. Here are 5 changes you can start implementing right away.

1. Exercise and Train Appropriately

Exercising consistently is the best way to train our heart to adapt and respond to stress. Doing hard things in the gym will prepare you to handle hard things in life. However, we need to be careful to not over-train. Our bodies are not machines. We need time to recover from strenuous activity. Continuing to train when you are in a depleted state will have a negative impact on your HRV and puts you at risk of injury. Measuring and tracking HRV will allow you to know just how recovered you are and if you are ready to take on another strenuous activity or if you need to dial it back or even take a rest day.

2. Sleep Consistency

We all know sleep is huge. It really can’t be underestimated. Sleep is when our bodies repair processes kick in. Sleep is when our muscles recover and rebuild. Sleep is literally when we get stronger. Not only do we need to get enough sleep but it is vital that we get consistent sleep day-to-day and week-to-week. Our bodies function on a circadian rhythm and this rhythm responds best to a consistent schedule. Try to keep your sleeping and waking times within the same hour each day in order to keep a steady circadian rhythm and improve the balance of your autonomic nervous system.

3. Timing Your Nutrition

A healthy diet will improve your cellular function and improve your HRV. This should come as no surprise. Timing your nutrition matters as well. Our bodies function better when we have regular eating patterns. Your eating patterns may be different than mine, but that is okay. It is important that you stay consistent with your own eating patterns. Also, avoiding eating close to bedtime (within 3-4 hours) will improve your sleep quality and allow your body to focus on recovery processes rather than digestion.

4. Hydrate

Our blood volume depends on our level of hydration. The more water we have in our systems the easier job our heart has to circulate our blood and deliver oxygen to our muscles and organs. This will allow us to adapt more quickly to the demands of exercise or everyday life. A good rule of thumb is to have at least one ounce of water for half your body weight in pounds. For instance, a 150 lb person should drink 75 ounces of water minimum each day. And if you are active, or in the sun, you should drink even more!

5. Avoid Alcohol

This one is huge! It wasn’t until I started wearing a WHOOP (yes, I jumped on that bandwagon) that I noticed just how much alcohol affects next day recovery. Yes, I would feel less motivated and sluggish the day after drinking but actually seeing how low my recovery scores were (after just two beers!) was shocking. On average, HRV will drop by 22 milliseconds the day after drinking. That’s a huge drop! And not only that, it can take up to 5 days to get your HRV back to where it was prior to drinking. On the flip side, staying away from alcohol will actually boost your HRV.

I hope you all enjoyed this fun list of ways to implement changes to your HRV and recovery. Until next time…

Shannon Hall, PT, DPT