HRV: The Valuable Heart Rate Signal Few Are Measuring

Many people know how to track their heart rate, but few track a lesser-known signal that might reveal even more about their health: heart rate variability, or HRV. Once associated with alternative health, HRV is gaining mainstream traction as a marker of physical and mental well-being, especially as chronic conditions rise globally.
“Heart rate variability is now recognized as valuable in interventions for depression, anxiety, PTSD, and more,” says neuropsychologist and HRV researcher J.P. Ginsberg in an interview with The Epoch Times. “It was once on the fringe, hardly recognized, but now it’s alive and well—applied in larger-scale research and clinical settings.”
When you’re relaxed and well-rested, there’s more variation between beats—your heart isn’t locked into a strict rhythm. But during times of stress, anxiety, or exhaustion, the heart often beats more evenly, with less variation. Low HRV suggests that your body is working harder to cope, potentially signaling that recovery from stress is limited.
Marco Altini, scientist and founder of HRV4Training, explained in an email to The Epoch Times that when we face a challenge or perceived threat, the autonomic nervous system lowers parasympathetic activity, affecting heart rhythm. While stress itself isn’t directly measurable, HRV offers a reliable gauge of how the body responds to exercise, lifestyle choices, and everyday stress.
“When HRV is high, it’s a sign of resilience and better health status,” said Ginsberg. “Chronically low HRV, however, often means lower health status and higher vulnerability to various diseases.”
HRV has become a broad-spectrum indicator of longevity and adaptability, directly linked to the body’s capacity to stay resilient, he explained.
Wearables like smartwatches and fitness trackers have made HRV monitoring more accessible. They use wrist-based optical sensors to estimate HRV through pulse rate variability (PRV).
“Wearables have become quite good at measuring HRV, provided there is no movement during the measurement,” says Altini, who recommends nighttime measurements for accuracy.
Ginsberg notes that wearables have popularized HRV tracking but lack clinical precision.
“Wearables are very useful for intra-individual tracking,” he explained, meaning they’re suitable for observing one’s HRV trends over time. However, they can miss beats or lose skin contact, which affects their accuracy for precise clinical or scientific use.
“Devices that measure HRV from sensors on the fingertip or earlobe can provide more consistent results,” said Ginsberg, as these placements are less prone to losing contact, offering a more reliable option for those seeking higher accuracy.
Shorter daily readings, like those between 30 and 50 milliseconds, can also reflect healthy patterns, though they capture immediate fluctuations rather than long-term averages. Rather than aiming for a specific number, people should focus on maintaining HRV within their own consistent baseline, as HRV naturally varies with age, lifestyle, and fitness level.
Maintaining your baseline is important. What matters most is consistency, says Altini.
“An ideal response means your HRV stays stable over time, within your normal range,” he explains.
Significant drops or steady declines can signal that the body may need more rest, better stress management, or other lifestyle adjustments. Daily HRV can fluctuate due to stress, sleep, diet, and more, but tracking regularly helps distinguish between normal variability and meaningful changes.
“I wouldn’t say everyone needs to measure HRV, but it can be a valuable tool for many people, not just athletes,” said Altini.
He suggests starting with a morning measurement while sitting. Some apps, such as the one created by Altini, determine your baseline and detect deviations that may signal increased stress or recovery needs.
“Breath control is strictly voluntary,” says Ginsberg. “As you breathe, your autonomic system responds. Deep, slow breathing promotes parasympathetic activity, helping the body enter a relaxed state.”
Practicing slow, deep breathing can increase HRV, thus signaling greater resilience to stress and more robust autonomic functioning.
For optimal HRV, Ginsberg recommends resonance frequency breathing—about six breaths per minute or one 10-second breath cycle (in and out). People can adjust slightly to find a rhythm that feels natural.
“HRV is within our control with our breath,” says Ginsberg.
HRV biofeedback allows people to use real-time HRV monitoring to fine-tune their breathing and activate the parasympathetic system, which promotes rest and recovery. Ginsberg notes that this technique is especially valuable for people dealing with chronic stress, anxiety, PTSD, and high blood pressure, helping reduce stress responses and enhance overall well-being.
“The beauty of HRV biofeedback is that it’s self-empowering,” says Ginsberg. “By learning to regulate your breathing, you gain a way to manage stress, improve mental resilience, and, in many cases, even help alleviate symptoms of chronic conditions. It’s a skill anyone can develop, benefiting mental and physical health alike.”