Heart Rate Variability
Heart Rate Variability is one of the best indicators of health and longevity. It measures not just your heartbeat, but your body's ability to adapt to stress.
High HRV means a flexible and resilient nervous system. Low HRV can indicate chronic stress, overtraining, or latent health problems.
5 min
Test Duration
100%
Non-Invasive
Instant
Results
Your window into the autonomic nervous system
RMSSD
Parasympathetic Index
SDNN
Total Variability
HRV analyzes the millisecond variations between heartbeats, revealing autonomic nervous system balance.
The "fight or flight" response. Measures how alert, stressed and action-ready your body is.
The "rest and digest" response. Indicates capacity for relaxation, recovery and regeneration.
The ratio between sympathetic and parasympathetic. High HRV indicates greater adaptability and resilience.
RMSSD
Root Mean Square of Successive Differences - primary vagal tone indicator
SDNN
Standard Deviation of NN intervals - total system variability
LF/HF
Low Frequency / High Frequency ratio - sympatho-parasympathetic balance
pNN50
Percentage of heartbeats with >50ms difference - parasympathetic activity
After the test, we'll provide a personalized plan. Here are the most effective science-backed strategies.
Slow diaphragmatic breathing (5-6 breaths/min) activates the vagus nerve and immediately increases HRV.
Effect: +15-25% HRV
7-9 hours of deep sleep. Sleep deprivation is HRV's #1 killer. Prioritize sleep above all else.
Effect: +20-40% HRV
Regular (non-extreme) aerobic activity improves vagal tone. Watch out for overtraining which lowers HRV.
Effect: +10-20% HRV
Cold showers, cryotherapy. Controlled acute stress trains the nervous system to be more resilient.
Effect: +10-15% HRV
Omega-3, antioxidants, avoid alcohol and sugars. Inflammation lowers HRV.
Effect: +5-15% HRV
Magnesium, Omega-3, Ashwagandha, Rhodiola. Specific supplements to support the nervous system.
Effect: +5-10% HRV
The test lasts about 5 minutes. A heart rate band or finger/wrist sensor is applied while you sit in a relaxed position. The device records your ECG R-R intervals. The test can be done in the morning at rest for the most accurate baseline, or at different times to assess stress response.
HRV varies greatly between individuals (20 to 200+ ms RMSSD). There's no universal "right" number. What matters is YOUR personal baseline and how it changes over time. Generally, higher values indicate better health. HRV decreases with age: a 25-year-old might have 50-70 RMSSD, while a 50-year-old 30-50 RMSSD.
The ideal time is in the morning, preferably when you first wake up, before getting out of bed. However, if this isn't possible, consistency is important (e.g., every morning after breakfast). This provides the most accurate baseline for monitoring trends over time.
Research shows correlation between low HRV and increased cardiovascular risk. Low HRV is an independent risk factor for cardiac mortality. However, the HRV test we offer is a wellness/optimization tool, not a cardiac diagnostic test. For specific cardiac concerns, consult a cardiologist.
Some interventions have immediate effects (breathing can increase HRV in minutes). Stable baseline improvements typically take 4-8 weeks of consistent practice. Sleep, exercise, meditation and nutrition all contribute. By monitoring regularly, you'll see progress objectively.
HRV is your #1 indicator of health, stress and recovery capacity. Book your test today to discover how your body handles stress.