What protocols are recommended for increasing hrv

Protocols recommended for increasing HRV include daily music listening, regular exercise, quality sleep, and breathing practices.

1. Daily music listening: Listen attentively to music you enjoy for 10–30 minutes a day. Studies described in the episode found HRV increases that can persist beyond listening, including during sleep. 1 2
2. Regular exercise: Include cardiovascular exercise and resistance training; both are associated with higher HRV. 3
3. Quality sleep: Get sufficient, good-quality sleep to support HRV and recovery. 3
4. RSA breathing: Practice for five minutes daily. Inhale to speed the heart rate and exhale to slow it; the cited five-minute protocol uses repeated physiological sighs—two nasal inhales followed by a full exhale through the mouth. 4 5