{"id":933845,"date":"2024-03-19T11:01:30","date_gmt":"2024-03-19T11:01:30","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=933845"},"modified":"2025-09-22T15:50:48","modified_gmt":"2025-09-22T15:50:48","slug":"improve-hrv","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/zh_TX\/improve-hrv\/","title":{"rendered":"How To Improve Your HRV (Heart Rate Variability)"},"content":{"rendered":"

Wondering how to improve HRV? HRV \u2014 heart rate variability \u2014 is a powerful metric that provides unique insights into your body\u2019s response to stress. If you’ve read our guide to HRV<\/a>, you may be curious about how to improve HRV. <\/span>However, HRV isn\u2019t as simple as, \u201cHow high can you go?\u201d Instead, having <\/span>more consistent HRV values<\/span><\/i> from day to day is a better <\/span>signal<\/span><\/a> of an enhanced ability to respond to daily stressors.<\/span><\/p>\n

With that in mind, how can you improve your HRV and make it more consistent?<\/span><\/p>\n

READ MORE: What Is Heart Rate Variability (HRV)?<\/a><\/em><\/p>\n

How to Improve Your HRV<\/b><\/h2>\n

1. Exercise regularly.<\/b><\/h3>\n

One of the most effective ways to lower your resting heart rate<\/span><\/a> and increase your HRV is to stay active. Regular exercise a few times per week can improve<\/a><\/span> HRV at any age and is one of the most effective, established ways to make progress for more sedentary individuals. <\/span><\/p>\n

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 your HRV consistency<\/em><\/span>. A consistent HRV is an important indicator of heart health<\/a>, and can lead<\/span><\/a> to improved athletic performance.<\/span><\/p>\n\n\n\n
Member Tip:\u00a0<\/strong>Oura member and marathon runner Raj K.<\/a> was able to increase his HRV from the low 30s to the 40s by incorporating low heart rate runs.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

2. Sleep well.<\/b><\/h3>\n

Good sleep is just as important as exercise. Several studies<\/a> 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 \u2014 recovery becomes essential.<\/span><\/p>\n

You should aim for 7 to 9 hours of sleep a night, but the quality of your sleep also matters. When you track your sleep on Oura, you can see a detailed breakdown of how you slept, including how long it took you to fall asleep,<\/a> and how much REM sleep<\/a> you got. These insights can inform your sleeping habits to help you maintain a steady HRV over time.\u00a0<\/span><\/p>\n

READ MORE: <\/span><\/i>How To Get Better Sleep<\/span><\/i><\/a><\/p>\n

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3. Eat healthy foods.\"\"<\/b><\/h3>\n

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<\/span> late, large meals<\/span><\/a>, as these have been shown to <\/span>reduce<\/span><\/a> HRV.<\/span><\/p>\n

Instead, opt for a diet rich in plants, protein, healthy fats, and complex carbohydrates, and get most of your nutrition from whole food sources (rather than processed!).<\/p>\n

4. Breathe deeply.<\/b><\/h3>\n

Deep breathing techniques (everything from yoga, mindfulness, meditation, or biofeedback) can effectively strengthen the parasympathetic system (your \u201crest and digest\u201d network), resulting in improved HRV. While putting these techniques into practice, keep in mind that your HRV is likely going to be higher during the activity itself than your nighttime values. This is especially true when breathing close to our resonant frequency, which is <\/span>typically<\/span><\/a> six breaths per minute.<\/span><\/p>\n

The research is still emerging on if these daytime HRV increases can reliably improve your resting, nighttime HRV, but it\u2019s one of the many tools you can access easily and is definitely worth exploring.<\/span><\/p>\n

For some, the breathwork just works. Check out this<\/span> example of HRV expert Marco Altini\u2019s data<\/span><\/a> showing an increase in weekly and monthly HRV while practicing deep breathing for up to 40 minutes a day.<\/span><\/p>\n

READ MORE: <\/span><\/i>5 Simple Breathing Techniques for a Good Night\u2019s Sleep<\/span><\/i><\/a><\/p>\n

5. Practice stress management.<\/b><\/h3>\n

HRV can be an indication of your stress levels.<\/a> This is because stress causes sympathetic nervous system dominance, which reduces variability in your heart rate. So, on days when your HRV is a bit lower than usual, try to prioritize stress management and recovery. This might involve reducing your training intensity, avoiding caffeine, or simply taking extra care of yourself. These small steps can <\/span>lead<\/span><\/a> to a more stable HRV over time.<\/span><\/p>\n

READ MORE: 10 Ways to Improve Vagal Tone & Reset Your Nervous System<\/a><\/em><\/p>\n\n\n\n
Member Tip:\u00a0<\/strong>Oura members can track their daily stress levels using Daytime Stress,<\/a> found in the home tab of the Oura App.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

How to Use Oura to Track HRV<\/b><\/h2>\n

If you have an Oura Ring, there are multiple ways you can explore how your body is responding to stress and start making adjustments that can improve your HRV:<\/span><\/p>\n