optimal exercise protocols to boost hrv

Optimal exercise protocols to boost heart rate variability (HRV) include regular cardiovascular and resistance exercise, along with ensuring sufficient quality sleep 1. Additionally, a technique known as respiratory sinus arrhythmia, which involves controlling your breathing to impact heart rate, can rapidly increase HRV 1.

Here's a brief guide on how to perform respiratory sinus arrhythmia to enhance HRV:

1. Inhale - Diaphragm moves down, heart space increases, heart rate speeds up.
2. Exhale - Diaphragm moves up, heart contracts, heart rate slows down via the vagus nerve 1.

Engaging in this controlled breathing can improve physical and mental health outcomes, such as reducing anxiety, improving sleep, and elevating mood 1.

For exercise timing, Andrew Huberman suggests working out at various times: 30 minutes after waking, three hours after waking, or 11 hours after waking to optimize performance and reduce injury. However, individual schedules and preferences should dictate the precise timing of workouts 2.

Please remember these suggestions are based on studies and individual experiences may vary. To enhance the effectiveness of these protocols, it is important to pay attention to your own body's responses and adjust accordingly.