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106: Understanding Heart Rate Variability l Debunking HRV Myths and Measuring Personal Trends to Optimize Health

Aug 9, 2021 | Season 3


We are thrilled to have Dr. Jay Wiles on the podcast to answer the most common questions we hear about Heart Rate Variability. Many biohackers are tracking this metric but don't know what to do with the data or how they can strengthen their HRV. Dr. Jay shares incredible insight into this powerful metric, as well as practical tips you can begin right away.

Dr. Jay Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers.  He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance.


0:41 Welcome to the show

2:53 Dr. Jay Wile's Bio

4:47 Welcome Dr. Jay!

5:44 The basics of Heart Rate Variability

9:01 Is a higher HRV better?

11:44 The 20/40 Rule

13:39 How to interpret your own trends

16:10 Balancing parasympathetic & sympathetic

18:11 The reason for gathering data

20:25 Modern day chronic stress

22:20 Different types of breath work to control our nervous system

26:15 Being “your own data machine”

27:38 Renee’s experience with Lief Therapeutics

27:55 Resonance frequency breathwork

29:46 Vagal Tone & Vagal Modulation

33:10 Higher isn’t better

34:06 *Thrive Market – Save 25%!

36:39 Other ways to strengthen HRV

39:57 HIIT & HIRT Training + Zone 2 Training

42:02 Why you should pick up heavy things!

42:24 Using HRV to test food reactivity

45:52 PEMF & Haelo device

46:40 Grounding & Neuroscience tech

48:13 Lauren’s experience with AmpCoil & HRV

49:38 How tech always affects our recovery

53:19 How to measure HRV in the moment

56:58 Dr. Jay's morning routine

58:47 Are wearables accurate?

1:02:02 Identifying sleep stages

1:05:04 What to do with your personal scores

1:07:42 Know which metric you're testing: RMSSD vs SDNN

1:10:24 Renee’s experience with OURA vs Biostrap

1:14:11 His final piece of advice

1:17:29 Thanks for tuning in!


Ben Greenfield Podcast: A Deep Dive Into HRV

Lief Therapeutics

Elite HRV App

Apollo Neuro – Save 15% with code BIOHACKERBABES

Haelo Device



Oura Ring

Biostrap – Save 10% with code BIOHACKERBABES

Polar Chest Strap

HRV For Training

Connect with Dr. Jay Wiles!

Instagram: @DrJayWiles


Thrive Market – Save 25%!

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