Heart rate variability (HRV) might sound like something meant for athletes or biohackers, but it’s far more universal than that. HRV is one of the simplest, most powerful indicators of how your body handles stress, recovers, and adapts to daily life – and it’s quickly becoming a popular way to track your overall health.
And here’s the part most people miss: one of the most accessible ways to influence your HRV, without gadgets, supplements, or a full lifestyle overhaul, is through your breath.
This guide breaks down HRV in human terms, outlines breathing exercises that will increase your HRV, unpacks the research, and gives you practical tools you can start using today.
HRV measures how much the time between your heartbeats naturally changes. These tiny shifts are controlled by your autonomic nervous system – the part of your body that keeps your stress and relaxation responses in balance. Higher HRV usually means your body is recovering well and handling stress effectively, while lower HRV can indicate strain, tiredness, or illness.
In basic terms, Heart Rate Variability is the variation in time between each heartbeat.
If your heart beats 60 times per minute, it doesn’t beat once every second like a metronome. Some beats might be 0.95 seconds apart. Others 1.05. That subtle variability is HRV.
Heart Rate Variability reflects how well your autonomic nervous system (ANS) is balancing two forces:
A higher HRV generally means your body is more resilient, adaptable, and capable of shifting gears between stress and recovery.
A lower HRV is often a sign of stress, fatigue, or poor recovery capacity.
In simple terms, think of HRV like the rhythm of your favourite song. A healthy song has texture, soft beats, loud beats, pauses, flow. A heart with good HRV works the same way: flexible, responsive, musical. A heart under stress is more like a stuck metronome – rigid, repetitive, one-note.
HRV can be influenced by a number of physiological, lifestyle, environmental and health and medical factors, including:
There’s no universal “normal” HRV range as it’s incredibly individual. Some people naturally sit below 20 milliseconds, while others sit well over 200. While averages for adults are often quoted in the 19-75 millisecond range, what matters most isn’t how you compare to others but what’s typical for you. Your personal baseline over time is the best indicator of your health.
Your breath has a direct hotline to your autonomic nervous system. Every inhale and exhale affects your heart rate, blood pressure, and nervous system in predictable ways.
This phenomenon is called respiratory sinus arrhythmia (RSA), and it’s a sign of healthy vagal tone.
Slow, controlled breathing effects HRV by:
Breathing is essentially the steering wheel of your nervous system.
The results of a 2022 study on the effect of resonance breathing (a slow, controlled breathing technique) on Heart Rate Variability and cognitive functions in young adults found that:
Below are some of the most effective, research-backed (and beginner-friendly) breathing exercises to improve HRV.
Rate: 5.5 to 6 Breaths per minute
How: 5-second inhale and then a 5-second exhale.
Why: Maximises vagal stimulation; used in HRV biofeedback.
When: Daily, or during stress recovery.
How:
Why: Reduces anxiety and improves oxygenation.
When: Great for beginners, morning routines, or before bed.
How:
Why: Deep relaxation, helpful for acute stress.
When: During times of stress, or any time you feel you need a reset.
How:
Why: Used by military and high-performance coaches.
When: Before presentations, training, or stressful tasks.
How: Close one nostril, inhale; switch; exhale. Repeat the opposite.
Why: Can improve focus and nervous system balance.
When: Any time you’re feeling overwhelmed or your nervous system needs regulating.
Technique Comparison Table
| Technique | Breath Rate | Best For | Notes |
| Resonance | -6/min | HRV & vagal tone | Most studied |
| Diaphragmatic | Variable | Anxiety, grounding | Beginner-friendly |
| 4-7-8 | -4/min | Relaxation | Long exhales |
| Box | -4/min | Focus, stress resilience | Structured |
| Alternate Nostril | Slowed | Calm & clarity | Yogic tradition |
Tracking HRV helps you see if your practice is working. Popular devices that help you track your Heart Rate Variability include:
Do’s:
Don’ts
Also remember: breathing is powerful, but sleep, movement, and recovery matter too when it comes to Heart Rate Variability.
Breathing is free, it’s accessible, and it’s one of the most powerful tools you have to support long-term health.
It’s the variation in time between heartbeats, measured through metrics like RMSSD or SDNN using an EGC, or wearable devices.
Some people notice changes within 1 – 2 weeks. Trends over a month are more reliable.
Diaphragmatic breathing if you’re new; coherent breathing if you’re ready for structured practice.
Yes, there are many wearable devices on the market that can help you track your HRV including the WHOOP, the Oura Ring, the FitBit and the Apple watch can all track Heart Rate Variability.
It’s a strong indicator of stress, recovery, and nervous system balance, but it’s just one piece of the puzzle, not a diagnosis.
This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or another qualified healthcare provider before beginning any new breathing practice, exercise program, or health routine, especially if you have a heart condition, respiratory issues, high or low blood pressure, or any existing medical concerns.
Written by
Johannes Egberts
