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6 min read

How to Increase HRV

Heart Rate Variability (HRV) isn't just about the tick-tock of your heart; it's a window into your body's symphony. Read to find out about how HRV can offer insights into your overall health and fitness, and how to improve your HRV levels while both awake and asleep!

How to Increase HRV


Heart Rate Variability (HRV) unveils the inner workings of your body, offering insights into stress, fitness, and health.

A low HRV can signal issues like poor sleep, chronic stress, or health conditions, while a high HRV is generally associated with well-being, although it's not a standalone measure.

Enhancing HRV can lead to better sleep, stress management, heart health, fitness, and overall well-being through lifestyle changes and tools like HRV monitors and weighted blankets. 

Did you know?
Laughter can increase your Heart Rate Variability (HRV) – laughter truly is good medicine for the heart!

Your heart doesn't beat like a metronome, producing each beat at perfectly regular intervals; instead, there's a natural variability in the time between heartbeats. Heart Rate Variability (HRV) is a measure of this variability.

In this comprehensive guide, we'll delve into the world of HRV, exploring what it means, what affects HRV, why it matters, and how you can improve it. Let's embark on this journey to unlock the mysteries of HRV and discover its profound impact on your health and quality of life.

What does HRV mean?

Heart Rate Variability (HRV) is the slight fluctuation in the amount of time between your heartbeats. When you’re relaxed and your body is in a state of balance, your heart rate shows greater variability; when you’re stressed and unwell, this variability decreases.

HRV is like a window into your body’s inner workings, offering insights into the functioning of your autonomic nervous system (ANS), which regulates essential involuntary bodily functions, such as heart rate, digestion, and respiratory rate. By understanding HRV and monitoring it regularly, you can take proactive steps to lead a healthier, more balanced life.

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Why is my HRV very low?

Maybe you’ve wondered, why is my HRV so low? Is low HRV dangerous? Here are some potential reasons why your HRV might be consistently low:

Poor Sleep Quality: Sleep is crucial for maintaining a healthy HRV. Sleep disorders, sleep deprivation, or poor sleep quality can negatively affect HRV. Aim for 7-9 hours of quality sleep each night.

Stress and Anxiety: One of the most common reasons for a low HRV is chronic stress and anxiety. When your body is in a constant state of stress, it can lead to reduced HRV. High-stress levels can have a significant impact on your autonomic nervous system, which lowers HRV.

Lack of Physical Activity: Regular physical activity is known to improve HRV. If you lead a sedentary lifestyle or have recently reduced your physical activity, this could contribute to a decrease in HRV.

Chronic Health Conditions: Certain medical conditions, such as heart disease, diabetes, and hypertension, can lead to reduced HRV. If you have a chronic health condition, it's essential to manage it effectively to improve HRV. HRV also tends to naturally decrease with age.

Inflammation: Chronic inflammation in the body can affect HRV. Inflammatory conditions or a diet high in processed foods and low in anti-inflammatory nutrients may contribute to reduced HRV; excessive alcohol consumption and smoking can also negatively impact HRV.

Is a high HRV always good?

While a high HRV is generally associated with good health, it's not always a straightforward indicator of well-being. Here are a few important points to consider:

Individual Variability: What is considered a high HRV can vary from person to person; what’s high for you might be normal for someone else, as genetic factors and long-term distance training can result in different HRV levels. Establish your baseline HRV and monitor it.

Health Conditions: In some cases, a consistently high HRV can be an indicator of certain health conditions, like hyperthyroidism. It's crucial to consider other health markers and symptoms, such as blood pressure, cholesterol levels, and overall fitness.

Short-Term vs. Long-Term: HRV can fluctuate throughout the day and in response to various factors like exercise, stress, and illness. Short-term increases in HRV due to relaxation techniques or exercise are generally positive. Long-term, sustained high HRV often indicates good cardiovascular health and resilience to stress.

How can I improve HRV?

Why should I improve HRV?

Improving your HRV can have several significant benefits for your health and well-being. Here are some compelling reasons why you should work on improving your HRV:

Quality Sleep: Improving HRV can lead to better sleep patterns. A balanced autonomic nervous system, reflected in HRV, can help you fall asleep faster and enjoy more restorative sleep.

Stress Management: HRV is closely linked to your body's stress response. By increasing your HRV, you can enhance your ability to manage stress effectively. This can lead to reduced feelings of anxiety and improved mental health and cognitive functions.

Heart Health: A higher HRV is often associated with better cardiovascular health. It can indicate a stronger and more adaptable heart, which may reduce the risk of heart-related issues such as heart attacks and arrhythmias.

Fitness and Performance: Athletes and fitness enthusiasts often monitor HRV to gauge their readiness for training. Higher HRV values can signal that your body is prepared for intense workouts, while lower values may suggest that you need more rest.

Overall Well-Being: A higher HRV is associated with better overall health and longevity. It indicates a well-regulated autonomic nervous system, which supports your body in adapting to various challenges and maintaining balance.

How can I improve HRV?

Improving your HRV involves making lifestyle changes and adopting practices that support a healthy autonomic nervous system. Here are some effective strategies on how to improve your Heart Rate Variability (HRV):

Restorative Sleep: Prioritize quality sleep by maintaining a consistent sleep schedule of 7-9 hours of sleep each night. If you want to know how to increase HRV while sleeping, you can try finding a sleep position that is comfortable for you. Some people find that sleeping on their back with a pillow to support their neck and head helps maintain good alignment and may positively impact HRV. If you are looking to start using a bolster pillow, we recommend our Cuddling for ergonomic support. If you suspect sleep apnea or other sleep disorders, which can significantly affect HRV during sleep, you should see a medical professional.

Weighted blanket: If you want to understand how a weighted blanket increases HRV, this is because weighted blankets are designed to provide deep touch pressure, which can create a calming and soothing effect. This pressure can stimulate the production of serotonin, a hormone that helps regulate mood and sleep. Improved sleep quality is associated with better HRV, as disruptions in sleep patterns can negatively affect autonomic nervous system function.

If you're interested in using a weighted blanket to potentially increase HRV, consider choosing a blanket that is appropriate for your body weight and preferences. If this is your first time trying a weighted blanket, we recommend our Cotton Napper for enhanced deep touch pressure with the softest organic cotton. If you tend to run warm in sleep, worry not – we have an alternative, the Tree Napper, that is produced in the same method but with Tencel for a cooling effect.

Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and stay well-hydrated throughout the day; research shows that dehydration can affect HRV negatively. You should minimize processed foods, sugary beverages, and excessive caffeine and alcohol intake, especially in the hours leading up to bedtime, as they can disrupt sleep patterns and affect HRV.

Remember that improving HRV during sleep may take time, and it's essential to establish healthy sleep habits and routines that work for your individual needs. If you continue to struggle on the question of how to increase HRV during sleep despite these efforts, consider consulting a healthcare professional or sleep specialist for evaluation and guidance on how to raise HRV.

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Using an HRV monitor to follow trends in your health

To answer the question of how Heart Rate Variability (HRV) is measured, you can use an HRV monitor to follow trends in your health. This can provide valuable insights into your well-being and help you make informed decisions about your lifestyle.

It is important to select an HRV monitoring device or app that suits your needs and is compatible with your smartphone or computer. Before you can track trends, you should establish a baseline for your HRV and take daily measurements consistently – in the morning, right after waking up when you are in bed – for a few weeks.

Then, you can monitor the effects of various methods of your choice to improve your HRV in comparison to your baseline. If you see positive trends from certain practices, you can adapt and optimize your lifestyle choices using these insights.

Remember that it's essential to interpret the data in the context of your overall health; HRV monitoring is a valuable tool, but it should complement, not replace, professional medical advice and evaluation.

What is considered a good HRV score?

A good HRV score can vary from person to person, so if you’ve wondered, what is a good HRV score? There is no set answer, as it depends on various factors, including age, fitness level, and individual health. Here's a rough guideline:

High HRV (Good): A high HRV is typically considered good and indicative of a well-functioning autonomic nervous system. For some individuals, a high HRV might be above 70 ms (milliseconds), while for others, it could be above 100 ms.

Moderate HRV (Average): An average HRV falls in the middle range. It suggests a reasonable balance in the autonomic nervous system but may have room for improvement. A moderate HRV might range from 40 ms to 70 ms.

Low HRV (Needs Improvement): A low HRV is often associated with stress, illness, or poor cardiovascular health. It may indicate an imbalance in the autonomic nervous system, with sympathetic (fight-or-flight) dominance. A low HRV might be below 40 ms.


The heartbeat of your life is intricately connected to the beat of your heart. HRV is not just a numerical figure; it's a profound reflection of your well-being, from the depths of your sleep to the peaks of your daily performance. By embracing the knowledge about HRV and incorporating the strategies to enhance it, you embark on a journey to better health, improved sleep, reduced stress, and enhanced fitness