Most people tend to have a HRV between 20 to 200 milliseconds. But because heart rate variability is specific to each individual, providing a specific number is difficult. The best way is for the individual to track their HRV over time to get an idea of their own baseline. Then one can compare their daily HRV to their normal baseline and see if it’s increased or decreased that day.
Below are some ways to increase HRV:
- Exercise: Studies show that regular exercise is one of the best methods for improving heart rate variability.
- Healthy Eating at the Right Times: Not eating close to bedtime (within 3-4 hours) will improve the quality of your sleep by allowing the body to focus on other restorative processes instead of digestion.
- Drink Up: Hydration levels determine the volume of blood, and the more liquid available in the body the easier it is for the blood to circulate and deliver oxygen and nutrients to the body.
- Reduce the Alcohol: Alcohol can significantly reduce HRV the following day. Its lingering effects could continue to suppress HRV for an 4-5 days.
- Sleep Well & Consistently. Sleep consistency can boost HRV by helping sustain circadian rhythm and enabling more time in REM and deep sleep.
- Intentional Breathing: Slow, controlled breathing techniques can positively impact HRV. They can also help to combat stress, which has been shown to inhibit heart rate variability.