What Is Good Heart Rate Variability (HRV) and How to Improve It?

Good Heart Rate Variability (HRV) and How to Improve It?

In this article, we continue to discuss a well know topic related to health and wellness Heart Rate Variability (HRV) its benefits and ways to improve your HRV and measure it easily.

So what is Heart Rate Variability?

Heart rate variability (HRV) is the measure of variation between successive heartbeats. It indicates the flexibility of the nervous system to adapt to changing circumstances. Good heart rate variability is essential for maintaining overall health, fitness, and stress resilience. In this article, we will discuss what is good heart rate variability, what is a typical HRV range, and whether it is better to have high or low HRV. We will also explore methods to increase HRV naturally.

What Is Good Heart Rate Variability?

Good heart rate variability reflects the ability of the body to maintain the balance between sympathetic and parasympathetic nervous system activity. Sympathetic activity is responsible for the “fight or flight” response, while parasympathetic activity is responsible for the “rest and digest” response. A balance between the two is necessary for optimal health.

A healthy HRV pattern exhibits high variability in the intervals between successive heartbeats, indicating that the nervous system is responsive and adaptable. In contrast, a low HRV pattern exhibits low variability, indicating that the nervous system is rigid and less adaptable.

What Is a Typical HRV Range?

The typical HRV range varies depending on the individual, age, and health status. However,in general, a healthy HRV range is between 50-100 milliseconds (ms). HRV below 50 ms indicates a low HRV pattern, while HRV above 100 ms indicates a high HRV pattern.

Is It Better to Have High or Low HRV?

It is better to have a higher HRV pattern because it indicates better stress resilience, cardiovascular health, and overall health. High HRV patterns are associated with better adaptability, emotional regulation, and cognitive function. In contrast, low HRV patterns are associated with higher stress, anxiety, depression, and cardiovascular disease risk.

Methods to Increase HRV

Fortunately, there are various natural ways to increase HRV. Here are some effective methods:

  1. Deep breathing: Deep breathing exercises such as diaphragmatic breathing, box breathing, or progressive muscle relaxation can stimulate the parasympathetic nervous system and increase HRV.
  2. Physical activity: Regular physical activity such as aerobic exercise, resistance training, or yoga can improve cardiovascular health, reduce stress, and increase HRV.
  3. Mindfulness meditation: Mindfulness meditation can reduce stress, anxiety, and increase HRV by stimulating the parasympathetic nervous system.
  4. Adequate sleep: Getting adequate sleep is essential for maintaining optimal HRV, as sleep deprivation can increase stress and decrease HRV.
  5. Healthy diet: A healthy and balanced diet rich in fruits, vegetables, whole grains, and lean protein sources can improve cardiovascular health, reduce inflammation, and increase HRV.
  6. Reduce stress: Chronic stress can decrease HRV, so it is crucial to identify and manage stressors effectively. Some stress reduction techniques include meditation, journaling, or seeking professional support.

How to Measure HRV?

HRV can be measured using various methods, including electrocardiogram (ECG), photoplethysmography (PPG), and heart rate monitors. ECG is the gold standard method for measuring HRV, but it requires specialized equipment and expertise. PPG and heart rate monitors are more accessible and user-friendly, but their accuracy may vary.

To measure HRV using PPG or heart rate monitors, you need to wear a device that tracks your heart rate and collects data on the variation between successive heartbeats. You can then analyze the data using specialized software or mobile apps that provide HRV metrics and insights.

How Vastmindz Technology Can Help to Measure Your HRV Using Your Mobile Phone?

Vastmindz technology is a new and innovative solution that allows you to measure your HRV using your mobile phone. This technology utilizes PPG, natural light and your smartphone’s camera to track your heart rate and calculate your HRV.

To use Vastmindz technology, you can integrate the technology into your platform or use our Microsoft Teams application Visix. The app will then collect data on your heart rate and HRV and provide you with real-time feedback and insights.

Vastmindz technology is a convenient and user-friendly way to measure your HRV without the need for specialized equipment or expertise. It is also a cost-effective solution that can save you time and money compared to traditional HRV monitoring methods.


Measuring HRV is essential for monitoring your cardiovascular health, stress resilience,and overall well-being. There are various methods to measure HRV, including ECG, PPG, and heart rate monitors. Vastmindz Technology is a new and innovative solution that allows you to measure your HRV using your mobile phone. By incorporating HRV monitoring into your lifestyle, you can gain valuable insights into your health and take proactive steps to improve it. Get in touch to learn more.

Nikhil Sehgal

Nikhil Sehgal
Improving health & wellbeing with AI | Founder/CEO @ Vastmindz | Forbes 30 Under 30