top of page

HRV: THE HIDDEN LANGUAGE OF RECOVERY, READINESS AND RESILIENCE


Most people check their heart rate.


Fewer check their heart's variability.


But if you're serious about better energy, smarter training, deeper recovery or more balanced living…then Heart Rate Variability (HRV) might be the most important stat you’re not paying attention to.


And once you understand it, it changes how you train, how you recover, and - most importantly - how you listen to your body.


Let’s break it down properly.



So, what actually is HRV?


Despite the name, HRV has nothing to do with how fast your heart is beating.


It’s all about the space between the beats.


If your heart is pumping at 60 beats per minute, it’s not beating once every exact second. Sometimes it's 0.9 seconds, sometimes 1.1. Those little shifts are what we call Heart Rate Variability.


These micro-adjustments are governed by your autonomic nervous system (ANS) - the bit that runs in the background, like your body’s operating system. It’s constantly responding to signals: stress, rest, food, sleep, movement, caffeine, your inbox, your boss...even your breathing.


A high HRV means your body is flexible, adaptive and calm under pressure.


A low HRV means your system is under load - physically, mentally, emotionally (or all three).



Why HRV is such a big deal


HRV is like a daily scorecard for your body’s inner balance.


  • It tracks how well you’re recovering, not just from workouts, but from life

  • It helps you spot burnout before it happens

  • It’s a guide to smarter training, so you don’t hammer your system on a day it’s screaming for rest

  • It shows how responsive your nervous system is. This has massive knock-on effects on sleep quality, immune health, energy and mood


And most importantly?


It teaches you to respond, not just react.


When you start using HRV, you're not just guessing anymore. You're tuning in. You’re coaching yourself better.



High vs Low HRV: What does it mean?


Let’s simplify:


  • Higher HRV = your system is relaxed and adaptable

  • Lower HRV = your system is under stress and rigid


Neither is 'bad' on its own. Context matters.


If you’ve just smashed a brutal leg day or nailed a big work deadline, HRV might dip. That’s normal.


But if it stays low for days - even with good sleep, rest and food - then your system might be a bit frazzled.


The key is tracking your baseline.


Your HRV is personal. Your ‘good’ number won’t be the same as someone else’s. What matters most is your trend over time.



What affects HRV (and what to watch out for)


HRV is impacted by a whole constellation of factors.


Here are some of the big hitters:


  • Sleep quality and duration

  • Alcohol and late night eating

  • Mental stress (yes, even low level background stress)

  • Overtraining or under-recovery

  • Hydration and nutrition

  • Caffeine, stimulants and medications

  • Breathing patterns

  • Your cycle (for those who menstruate)


This is why HRV is such a powerful lens. It doesn’t just say 'your body’s stressed.' It invites you to ask: why?


And when you spot a trend, you can course-correct before you crash.



How to improve your HRV (and build a more resilient system)


The goal isn’t to 'max out' your HRV every day. It’s to cultivate a body and mind that can adapt better over time.


Here’s what helps:


1. Prioritise deep, consistent sleep

HRV is massively influenced by how well (and how long) you sleep. Consistent bedtimes, morning light, no screens late at night: it all adds up.


2. Balance your training load

Smashing every workout is not the flex people think it is. HRV gives you permission to back off or go hard depending on your body’s readiness. It makes your training smarter.


3. Build parasympathetic practices

Think breathwork, meditation, yoga, walking, even journaling. These activate the ‘rest and digest’ (parasympathetic) system, boosting HRV and calming your baseline stress levels.


4. Stay hydrated and fuel well

Dehydration, poor nutrition or blood sugar rollercoasters will drive HRV down fast. Don’t neglect the basics.


5. Watch your inner dialogue

If your self-talk is always in fight-or-flight mode, your nervous system will follow. Nervous systems are listening, whether you’re conscious of it or not.



How to track it


You don’t need a lab coat and an ECG machine.


Most people use:


  • WHOOP

  • Oura Ring

  • Apple Watch (to a degree)

  • HRV-focused apps like HRV4Training


What matters isn’t chasing a number - it’s watching how it moves with your habits.


Start logging your HRV. Note your sleep, workouts, mood and stressors. You’ll begin to see patterns.


And when you can see, you can adjust. That’s the game.



The bigger picture: HRV as a mindset shift


Tracking HRV nudges you into a new way of thinking. You stop forcing things and start responding to reality.


You realise:


  • Not every day is a push day

  • Rest isn’t weakness - it’s adaptation

  • Awareness > willpower


It teaches you the difference between being fit and being well.


It gives you data that matters - not just vanity metrics, but insight into your nervous system, energy and ability to adapt.


And that's what long term performance and health are built on.



The final word


Your nervous system is always talking. HRV just helps you hear it.


Once you start listening, you’ll wonder how you ever trained, worked or lived without it.



If you would like to subscribe to The Fit Word - my action-centric and motivating emails, please do so here. I send them out weekly on a range of topics: health, high performance, habits, body and productivity.


Thank you for reading today and please share to your favourite social media platform if you feel your network would love to read this ❤️

bottom of page