Health

8 Ways to Get Closer to Your Ideal HRV

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

October 8, 2024

Your heart beats about 100,000 times a day, but did you know the rhythm of those beats holds important clues about your health (1)? That’s where heart rate variability (HRV) comes in. 

Put simply, HRV is just a way to measure how well your body manages stress and recovers (2). The higher your HRV, the better your body is at bouncing back from life's stresses. Sounds like something we could all use, right?

If you’re looking to increase your HRV and get closer to your ideal range, you’re in the right spot! In this blog, we’ll share eight easy and practical tips to help you improve your HRV.

Table Of Contents

A Quick Refresher About HRV

HRV refers to the fluctuations in time between each heartbeat. You might think your heart beats like a metronome, but it actually varies slightly with each breath—just by milliseconds. These tiny changes are actually a good sign. The higher your HRV, the better your body can handle stress, recover, and maintain overall health.

Your HRV is influenced by your autonomic nervous system (ANS), which manages your fight-or-flight response as well as your rest-and-digest activities (3).

When your HRV is high, it means your body is in a relaxed, balanced state, making it easier to cope with stress. On the flip side, a low HRV might mean your body is struggling to bounce back from stress, exercise, or even illness (4, 5).

What is an Ideal HRV?

Unlike more accepted indicators of cardiac health—like cholesterol levels or blood pressure—the American Heart Association and other health-focused organizations don’t provide guidelines on what makes an HRV “good” or “bad.” The key is to keep your eye on your HRV trends, not the specific number.

However, based on an analysis of HRV in healthy adults, the average heart rate variability is 42 milliseconds, with a typical range between 19 and 75 milliseconds (6). 

8 Ways to Improve Your HRV

Now that we’ve got that covered, let’s dive into eight ways you can work on improving your HRV and feeling better.

1. Exercise Regularly

One of the best ways to boost your HRV is through regular physical activity (7). But here's the key: consistency matters more than intensity. You don’t need to push yourself to the brink of exhaustion every workout; in fact, overdoing it can actually temporarily lower your HRV.

Start with low or moderate-intensity exercises like walking, cycling, swimming, or strength training a few times a week. Exercise helps strengthen your heart and improve the efficiency of your autonomic nervous system. Over time, this leads to a healthier balance between your fight-or-flight response and your ability to relax and recover, which will reflect in higher HRV scores.

Just remember to listen to your body and pay attention to recovery as much as you do to your exercise. If your HRV dips, it might be a sign that you are overtraining and need more rest and recovery between workouts.

2. Eat a Whole Food Diet

What you eat has a massive impact on your HRV. A diet rich in whole, nutrient-dense foods—like fresh fruits, vegetables, lean proteins, and healthy fats—provides the essential building blocks your body needs to function at its best. These foods help reduce inflammation, regulate blood sugar, and support a balanced nervous system, all of which are key to improving HRV.

On the flip side, processed foods high in refined sugars, unhealthy fats, and additives can trigger inflammation and place stress on the body, leading to lower HRV (8). Chronic inflammation doesn’t just slow down your recovery; it keeps your body in a constant state of stress, making it harder to maintain the heart-brain connection that boosts resilience (9).

To get closer to your ideal HRV, focus on incorporating nutrient-rich options like leafy greens, colorful berries, nuts, seeds, fatty fish, and olive oil into your daily meals. These foods are loaded with vitamins, minerals, and antioxidants that fuel optimal heart and brain health.

Omega-3 fatty acids, found in salmon, walnuts, flaxseeds, and krill oil, have been shown to support cardiovascular health and improve HRV by reducing inflammation and promoting flexibility in the nervous system (10). Prioritizing these foods can help you balance stress, enhance recovery, and keep your heart in harmony with your overall well-being.

What you eat has a significant impact on your HRV. A diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats—provides your body with the nutrients it needs to function optimally.

3. Avoid Alcohol

While it might be tempting to unwind with a glass of wine or a cocktail, alcohol has a negative effect on HRV. Even moderate drinking can reduce your HRV for hours afterward.

One study found that just two drinks decreased HRV by 28 to 33 percent (11).

A screenshot of the NCBI study titled "Dose-related effects of red wine and alcohol on heart rate variability"

But why?

Alcohol disrupts your sleep patterns, increases inflammation, and puts additional stress on your body, which can all lower your HRV (12, 13).

If improving your HRV is a priority, consider cutting back on alcohol or eliminating it altogether. Your body—and your HRV—will thank you.

4. Stay Hydrated

Water plays a critical role in how well your body functions, and it directly impacts your HRV. When you’re dehydrated, your body has to work harder to perform basic functions, which can cause your HRV to drop.

One study found that even mild dehydration resulted in lower HRV (14). According to the National Academy of Medicine, women need about 2.7 liters (11. 5 cups), and men need about 3.7 liters (15.5 cups) of water every day to stay hydrated (15).

Make sure you're drinking enough water throughout the day—especially after exercise, during hot weather, or if you’re sweating more than usual. Staying hydrated helps keep your heart and body in balance, which supports a higher HRV.

Native Note: Try adding some electrolytes or even a pinch of Pink Himalayan salt to your water. It really helps keep you hydrated, especially when you're exercising or hanging out in the heat.

5. Get a Good Night’s Sleep

Sleep is one of the most powerful tools for improving your HRV. When you’re well-rested, your body can recover, repair, and restore balance. Poor sleep, on the other hand, can send your HRV plummeting.

Aim for 7-9 hours of quality sleep each night (16). This means establishing healthy sleep habits and a consistent sleep routine—going to bed and waking up at the same time, avoiding screens before bed, and keeping your sleep environment cool and dark.

If you’re struggling with falling or staying asleep, here are 15 highly effective tips to get the restorative sleep you deserve. 

6. Reduce Stress

Chronic stress can be a major roadblock to achieving an ideal HRV. When your body is constantly in a heightened state of stress, it has less ability to recover and rest, leading to lower HRV.

Finding ways to manage and reduce stress is key to improving your HRV. Mindfulness practices like meditation, journaling, deep breathing exercises, and yoga can help shift your body into a more relaxed state, boosting your HRV in the process.

Even taking a few minutes each day to practice mindfulness or deep breathing can make a big difference in your HRV. It doesn’t have to be a major time commitment—just a little daily self-care goes a long way. In fact, one study found that just 20 minutes of resonance breathing every day significantly improved HRV parameters after just 4 weeks (17).

Screenshot of NCBI study titled "Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study"

7. Natural Light Exposure

Getting outside and exposing yourself to natural light is a simple but effective way to improve your HRV. Natural light helps regulate your circadian rhythm, which influences your sleep-wake cycle, hormone production, and overall recovery (18).

Try to spend time outside during the day—especially in the morning. Personally, I love taking my pup on a walk while I drink my morning coffee. This helps signal to your body when it’s time to be awake and when it’s time to wind down, improving your sleep quality and HRV in the process.

Native Note: If you work indoors all day, try taking a short walk outside during your lunch break or sitting by a window to get a dose of natural light.

8. Cold Exposure

Cold exposure is becoming increasingly popular for its benefits to HRV. Exposing your body to cold temperatures—through practices like cold showers, ice baths, or even just a quick dip in cold water—can help boost your HRV by activating the parasympathetic nervous system, which promotes relaxation and recovery (19).

As someone who hates (and I mean HATES) cold water, I highly recommend starting small. Before getting my ice bath, I started by finishing my showers with 30 seconds of cold water and gradually increasing the time as my body adapted. 

When to Talk to Your Doctor

HRV isn’t in the standard group of evidence-based health metrics like cholesterol levels or blood pressure. So, if you go to your physician with only the concern that your HRV is too low, they may not know what to do with that information. But you could bring it up in the context of any other signs and symptoms you’re experiencing.

And remember: A high HRV is not a guarantee of good health. You shouldn’t ignore symptoms that may indicate heart problems, such as heart palpitations, chest pain, shortness of breath, or any other symptoms that don’t feel quite right (20).

The Bottom Line

Improving your HRV isn’t about perfection; it’s about consistency and balance. Whether you’re just starting out or looking for ways to fine-tune your routine, these eight tips can help guide you toward your ideal HRV. Remember, the goal is to support your body’s ability to recover and respond to stress, so give yourself time to build healthy habits.

As you implement these strategies, pay attention to how your body feels, and let your HRV serve as a helpful guide along the way. Before you know it, you’ll be on the path to better health, recovery, and well-being. Your body will thank you for it.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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