Breathwork can improve the stress responses of your body and mind, reduce your anxiety, boost your mood, improve your sleep quality, and enhance your athletic performance. What many might not realize is it’s also great for your cardiovascular health, and can help improve your heart rate variability (HRV) with regular practice.
This introductory guide will help you improve your HRV with breathing exercises and breathwork, as covered in the following sections:
Introduction to HRV
The Connection Between Stress, Breathing & HRV
4 HRV Breathing Hacks for Improved Health & Performance
5 Breathing Exercises to Slow Your Heart Rate & Improve HRV
The Science Behind Breathing and Heart Rate Variability
Best Devices for Measuring HRV
Introduction to HRV
What is HRV?
HRV (heart rate variability) refers to the variations in time between each of your heartbeats. When you inhale, your heart rate naturally rises. When you exhale, it slows down again. The exact amount the heart rate accelerates on inhalation and decelerates on exhalation varies, and this range is your heart rate variability.
How Does HRV Work & Why is it Important?
Your heart rate adjusts constantly as your body encounters new situations or stressors. HRV reflects your parasympathetic system's activity; a higher HRV means a stronger parasympathetic tone (i.e., a "rest and digest" signal) to your body. A higher resting HRV is linked to lower stress levels and a healthier body.
The Connection Between Stress, Breathing & HRV
People often assume stress occurs exclusively in the mind, but stress has powerful manifestations in the physical body as well. One of the most immediately noticeable symptoms of stress is a sudden change in breathing pattern—shallow, short breaths powered by the upper chest.
Harnessing the power of your breath can be one of the most effective ways to relax, nudge your nervous system into a parasympathetic state, and increase your HRV values.
The Stress & HRV Connection
Stress activates your sympathetic (fight-or-flight) nervous system, which speeds up your heart rate and decreases HRV. In contrast, activation of the parasympathetic nervous system drops your overall heart rate and increases your HRV.
HRV and Breathing: How Are They Connected?
Deep breathing exercises strengthen the parasympathetic nervous system, resulting in reduced stress and improved HRV. When you purposefully slow your breathing, you can match your baroreflex frequency and increase your HRV.
4 HRV Breathing Hacks for Improved Health & Performance
Breathwork: Practice techniques like coherent breathing and alternate nostril breathing daily.
Inspiratory Muscle Training: Strengthen your inspiratory muscles through specific exercises.
Mindfulness: Engage in regular mindfulness practices to calm your body and slow your heart rate.
Nasal Breathing: Make a habit of breathing through your nose to maximize your respiratory system's efficiency.
5 Breathing Exercises to Slow Your Heart Rate & Improve HRV
1. HRV Resonant Breathing (Coherent Breathing)
Sit up or lie down comfortably.
Inhale through your nose for 5 seconds.
Exhale through your nose for 5 seconds.
Repeat.
2. Diaphragmatic Buteyko Breathing
Breathe through your nose, slowing the breath.
Continue until you feel a slight air shortage.
Maintain light breaths for one minute.
3. Alternate Nostril Breathing
Exhale completely.
Block the right nostril and inhale through the left.
Switch nostrils and exhale through the right.
Repeat.
4. Box Breathing
Exhale completely.
Inhale for 4 seconds.
Hold for 4 seconds.
Exhale for 4 seconds.
Hold for 4 seconds.
Repeat.
5. 4-7-8 Breathing
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your nose for 8 seconds.
Repeat.
The Science Behind Breathing and Heart Rate Variability
Studies have shown that breathing at a rate of 5.5 breaths per minute can increase HRV. Slow breathing promotes cardiac vagal activation, which helps to promote relaxation throughout the body.
Best Devices for Measuring HRV
1. Oura Ring
A highly accurate sleep tracking device that provides daily HRV scores.
2. Apple Watch
A fitness tracker that syncs HRV data to the Health App on your iPhone.
3. Heart Rate Monitor
Chest straps like the Polar H10 provide very accurate moment-to-moment heart rate data.
By integrating these breathing exercises into your daily routine and using HRV-tracking devices, you can improve your cardiovascular health, reduce stress, and enhance overall well-being. Remember, the way you breathe directly impacts your HRV and your life. Embrace these techniques and watch how they transform your health.
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