How to Increase HRV: 10 Science-Backed Daily Habits

Heart rate variability is one of the most valuable metrics for tracking your overall health and well being.

A measure of your autonomic nervous system, HRV is one of the best objective metrics of physical fitness and readiness to perform.

Understanding heart rate variability and what influences it

Before you can improve your HRV, it helps to understand what drives it. Heart rate variability is a highly individualized metric that represents the balance of your autonomic nervous system, which controls your body's automatic functions.

Age and genetics

Your baseline HRV is largely determined by your age and genetics. Younger people naturally have higher HRV, and it gradually decreases as you get older. Comparing your HRV to someone else is not useful because of this variance.

The most effective way to use HRV is to monitor your own baseline over time and look for personal trends.

Autonomic nervous system balance

Your autonomic nervous system has two branches: the sympathetic (fight or flight) and the parasympathetic (rest and digest). When your sympathetic branch is active due to stress, training, or illness, your heart beats more regularly, resulting in a lower HRV. When your parasympathetic branch dominates during rest and recovery, your heart rate varies more between beats, resulting in a higher HRV.

How to increase HRV: 10 things you can do

1. Exercise & Train Appropriately.

Studies show that regular exercise is one of the best methods for improving your heart rate variability. However, for serious athletes, it is also important to avoid overtraining. Strenuous activity reduces HRV in the short term, so it is essential not to consistently take on too much strain without giving your body adequate time to recover.

Here's a more detailed explanation of intelligent HRV training.

2. Good Nutrition at the Right Times.

A smart and healthy diet will benefit your HRV, but the timing of your food intake can affect it as well. Your body functions better when it knows what's coming, and regular eating patterns help maintain your circadian rhythm. Not eating close to bedtime (within 3-4 hours) will improve the quality of your sleep by allowing your body to focus on restorative processes instead of digestion.

3. Hydrate.

Your level of hydration determines the volume of your blood, and the more liquid you have in your system the easier it is for blood to circulate and deliver oxygen and nutrients to your body. Drinking close to an ounce of water per each pound that you weigh is a daily goal. On average, when WHOOP members log that they are sufficiently hydrated their HRV increases by 3 milliseconds.

4. Don't Drink Alcohol.

When WHOOP members report consuming alcohol, their HRV drops by an average of 22 milliseconds the next day. Our research shows that the lingering effects of alcohol may continue to suppress your heart rate variability for 4-5 days. On the other hand, staying away from alcohol will do the opposite.

5. Sleep Well & Consistently.

Getting all the sleep your body needs is a great start, but equally as important is making an effort to go to sleep and wake up at regular times each day. Sleep consistency will boost your HRV by helping to sustain your circadian rhythm. It also enables you to spend more time in REM and deep sleep.

6. Natural Light Exposure.

Going outside in the sunlight after waking up in the morning and watching the sky change from light to dark in the evening trigger biological processes involved with regulating sleep/wake times, energy levels and hormone production. This will also improve alertness, mood and vitamin D production.

7. Cold Thermogenesis.

Exposing your body to cold temperatures for brief periods of time (cold showers, ice baths, etc.) will stimulate the vagus nerve. This activates the parasympathetic branch of your autonomic nervous system and controls heart rate variability.

8. Intentional Breathing.

Studies indicate that slow, controlled breathing techniques can positively impact your HRV. They will also help to combat stress, which has been shown to inhibit heart rate variability. Learn more about breathing methods and how they work.

9. Mindfulness & Meditation.

Many WHOOP members have reported that practicing mindfulness and/or meditation has led to improvements in HRV. As with slow breathing techniques, both will help you reduce stress. Even dedicating just one minute per day to mindfulness exercises can have real benefits.

10. Gratitude Journaling.

The act of writing down things you're thankful for each day can elicit a corresponding uptick in heart rate variability. It is also linked to lower blood pressure and decreases in stress hormones. Learn More: "Self-Rule" Choices to Increase Your HRV and Immunity.

Monitor HRV and follow trends with WHOOP

WHOOP calculates heart rate variability during your deepest period of sleep each night to get the most reliable and consistent readings possible. This gives you an accurate understanding of your baseline from which to monitor your HRV trends over time in the WHOOP app. WHOOP uses heart rate variability (as well as resting heart rate, respiratory rate and sleep performance) to calculate your recovery each day—a measure of how ready your body is to perform.

Join WHOOP to start tracking your HRV and unlock personalized insights that help you optimize your daily habits for better recovery, sleep, and long-term health. Learn More: Normal Heart Rate Variability (Average HRV Range by Age and Gender)

Frequently asked questions about HRV

Why is my HRV so low if I am healthy?

A low HRV does not necessarily mean you are unhealthy. Because HRV is highly dependent on age and genetics, a perfectly healthy individual might naturally have a lower baseline than someone else. Intense training blocks, travel, or temporary stress can also lower your HRV in the short term as your body adapts to the strain.

Is an HRV of 35 good?

There is no universally good or bad HRV score. An HRV of 35 might be excellent for one person and below average for another. The most important factor is how your current HRV compares to your own historical baseline.

Why do doctors not always look at HRV?

HRV is a powerful metric for understanding daily recovery and nervous system balance, but it is highly sensitive to immediate lifestyle factors like sleep, hydration, and daily stress. Traditional medical settings often focus on diagnostic metrics for specific conditions rather than continuous, daily performance optimization. Continuous monitoring through wearables provides a clearer picture of your baseline health over time.