When I bought my first fitness watch several years ago, I assumed I'd just be tracking my runs and counting my steps. I never expected it to spark a transformation. As I got used to all the new buttons and metrics, what caught my attention was a metric I’d barely heard of at the time—heart rate variability (HRV). Mine was consistently in the red, meaning it was very, very low.
At first, I brushed it off. I didn’t know what HRV meant anyway. But the more I saw those low numbers, the harder it became to ignore my inner nudge. What do these numbers mean? I decided to do some research and learned that HRV is a key indicator of overall health, closely tied to cardiovascular wellness, inflammation, and longevity. My low HRV was a clear signal that something deeper was out of balance.
That realization hit me hard. I’d been living in a state of disconnection, constantly pushing forward without understanding the true toll it was taking on my mind and body. I would scale one mountain, only to set my sights on an even steeper one. I refused to show cracks or vulnerability, and I pushed through exhaustion. I realized I wasn’t just disconnected from my body; I was disconnected from my emotions, my sense of fulfillment, and even myself. Fatigue was my constant companion—I’d wake up tired no matter how long I slept. My shoulders and neck felt perpetually tight, as if I were bracing for some invisible impact. The watch became my wake-up call, a small yet profound reminder to stop ignoring the signals my body has been sending all along. This small device prompted me to pause, reflect, and rethink my approach to health and well-being. From there, I started making small, consistent changes that helped me raise my HRV, feel better, and show up stronger each day.
HRV is more than just a fitness metric—it’s a window into the health of your nervous system. HRV measures the tiny variations in time between your heartbeats. These fluctuations reflect the balance of your autonomic nervous system:
● The sympathetic system (the gas pedal) kicks in during stress or activity.
● The parasympathetic system (the brakes) helps with rest, recovery, and relaxation.
A higher HRV indicates your nervous system can adapt and switch easily between stress and recovery. A lower HRV often signals a body stuck in overdrive—exhausted and unable to fully relax.
For me–and this is true for most people–this wasn’t just the result of a rough week or two—it was the result of decades of operating in fight-or-flight mode. More specifically, my genetics, a family history of trauma, and some tough experiences growing up had all contributed to my body’s baseline response to stress. My nervous system was constantly bracing for impact—forever in “go mode,” rarely finding its way to “slow mode.”
While I couldn’t change my genetics or erase the past, I discovered there were steps I could take to retrain my nervous system—one small change at a time.
The first tool that helped me turn things around was HRV biofeedback. Using real-time tracking, I practiced resonant frequency breathing to intentionally influence my nervous system. I started with a 4-second inhale and 6-second exhale, a rhythm that felt comfortable once I got the hang of it.
The magic, for me, was in seeing the data. Watching my HRV change in real time as I adjusted my breathing was a revelation. It was empowering to see the immediate
impact slow, intentional breaths had on my body. There was power in that connection, in realizing that my actions could create noticeable positive shifts.
Resonant breathing has become my "anchor," grounding me even on difficult days. It was one of the simplest changes I made, but it had one of the biggest impacts.
While biofeedback is a powerful tool for connecting the mind and body, I also had to address the way I was living—and why I was burning out.
I started journaling regularly, asking myself hard questions about my values, my priorities, and why I felt so drained. What truly mattered to me? Why was I spending my energy on things that didn’t align with those priorities? Slowly, I began to uncover stories I’d been telling myself about what I “should” be doing—and how those stories didn’t fit with the life I wanted.
This was a slow process. It took time to make adjustments, even small ones. Some changes were more challenging than others, requiring courage to face them and follow through. It felt like I was moving an inch in a different direction every day. But over time, a few inches became a few feet, and eventually, I looked up to realize I was in a totally different place—one that felt more meaningful and aligned.
Fueling my body became another key piece of the puzzle. I learned to focus on whole foods rich in omega-3 fatty acids, antioxidants, and magnesium. These nutrients play a key role in calming the body, reducing inflammation, and supporting overall recovery, which felt like exactly what my system needed.
I also started noticing the effects of caffeine, alcohol, sugar and processed foods on HRV. It wasn’t about being restrictive or perfect but paying attention to how these choices influenced my health and making adjustments to better support my body.
Sleep became a strong focus in my routine. Through tracking, I aim for at least seven hours whenever possible, knowing how much it impacts my ability to recover and restore my nervous system.
But here’s the key—I stopped stressing over bad nights. Life happens, and if I don’t get enough sleep one night, I allow myself extra grace the next day. Maybe that means scaling back a workout or choosing lighter tasks. It’s about adjusting, not punishing myself.
This mindset shift has made all the difference. Sleep feels restorative instead of feeling like just another thing to “achieve.”
For years, I believed the harder I worked out, the better the results. But intense daily workouts weren’t helping—they were leaving me exhausted and burned out. HRV tracking taught me to be smarter with my exercise.
On low-HRV days, I lean into gentle movements like yoga or walking. On high-HRV days, I push harder with strength training or high-intensity intervals. By listening to my body instead of forcing it to perform, I’ve seen better results. My body is leaner, stronger, and healthier—not because I’m grinding constantly, but because I’m giving it what it needs and letting it respond.
Adaptogens are natural herbs and botanicals that can help the body adapt to stress, promote calm, and provide energy when needed. You can read more about adaptogens and their benefits here.
I’m not the same person—or the same body—I was when this began. Step by step, I’ve redefned what health truly means to me. My HRV has improved signifcantly and most of all, I’ve found a deep sense of connection to myself.
If there’s one thing I want you to take away, it’s this—small, intentional steps really matter. Whether it’s five minutes of breathing, a little more sleep, journaling your thoughts, every small change adds up and compounds over time.
Your HRV isn’t the only measure of health, but it has proven to be an incredible guide. If you’re curious about exploring these and other tools for improving HRV, I’d love to guide you. I’m a HeartMath certified practitioner and specialize in biofeedback as part of my integrative, personalized approach to health and wellness. Click here and let's begin this empowering journey together.
.png)
.svg)