How to Increase Garmin HRV Score | Exercise, Diet, Supplements & Sleep

Key Takeaways

• Heart rate variability (HRV) is an important indicator of your overall health and stress levels.
• Garmin watches that track HRV include the Fenix, Forerunner, and Descent series.
• Interpreting HRV measurements on Garmin devices involves understanding the baseline and trends rather than focusing on single readings.
• Lifestyle factors like exercise, diet, sleep, and stress management significantly impact your HRV score.
• Vagus nerve stimulation devices like Pulsetto can also help you reduce stress and increase your HRV.

Garmin HRV Score Basics

Why HRV Is Important

In case you don’t know what heart rate variability (HRV) is, let’s start with the basics. HRV is the variation in the time intervals between consecutive heartbeats. Unlike the heart rate, which measures the average number of beats per minute, HRV examines the fluctuations in the time intervals between each beat. 

A high HRV indicates that your body can efficiently switch between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems - on the other hand, a low HRV can signal stress, fatigue, or even potential health issues.

Factors that Impact HRV

• Age: HRV tends to decrease with age.
• Fitness Level: More physically fit individuals generally have higher HRV.
• Stress: Both physical and emotional stress can lower HRV.
• Sleep: Poor sleep quality can negatively impact HRV.
• Nutrition: Diet plays a significant role in HRV levels.

In this guide, we’ll explain how Garmin wearables track HRV and what lifestyle changes you can implement to improve your HRV - and your overall health. You’ll also find out how vagus nerve stimulation devices like Pulsetto can reduce stress and increase your HRV.

Which Garmin Watches Track HRV

Garmin’s smartwatches use advanced sensors to measure your heart rate and calculate HRV. This functionality is available in watches of the following series:

• Enduro
• Fenix
• Descent
• Epix
• Forerunner
• Instinct 2
• MARQ
• Quatix
• Tactix

How To Interpret HRV Measurements On Garmin

Interpreting heart rate variability (HRV) measurements on Garmin smartwatches involves understanding how your HRV values compare to your personal baseline, which the device establishes over a period of three weeks of consistent sleep data. 

According to the Garmin official website, it will then show the “current 7-day average HRV and a plot of average overnight HRV values recorded over the past 7-day period.”

Garmin uses a color-coded system to indicate your HRV status:

• Green (Balanced): If your seven-day average HRV is within your baseline range, it will be displayed in green, indicating that your body is in a balanced state. This suggests that you are well-recovered, managing stress effectively, and likely to perform well in physical activities.
• Orange (Unbalanced): This unbalanced state may indicate that you are experiencing higher levels of stress or have not fully recovered from previous activities. 
• Red (Low): This is a strong indicator that your body is under significant stress or strain and might be at a higher risk of overtraining or illness - in this case, you should prioritize rest and recovery to restore balance.

HRV displayed on Garmin Forerunner 955.

Exercise and HRV

Aerobic Exercises

Aerobic exercises like running, cycling, and swimming improve cardiovascular health and enhance the body's ability to manage stress - consequently, your HRV increases.

In the short term, intense aerobic exercise can temporarily decrease HRV as the body responds to the immediate physical stress - however, as your body recovers, HRV will increase. By monitoring HRV dynamics on your Garmin device, you can develop the perfect exercise routine for your body. 

Strength Training

Lifting weights or doing bodyweight exercises can improve muscle strength and overall fitness, which in turn increases HRV. Aim for at least two strength training sessions per week - and focus on different muscle groups each time. 

Rest and Recovery

Whichever workout routine you choose, it’s important not to overdo it - rest and recovery are just as important as the exercise itself. Overtraining can lead to a decrease in HRV, so make sure you incorporate rest days into your workout routine. 

Nutrition and Diet

Essential Foods For Optimizing HRV

Include the following foods in your diet to boost your HRV, and enhance your overall well-being:

• Fruits and Vegetables: Rich in antioxidants and vitamins.
• Whole Grains: Provide sustained energy and essential nutrients.
• Lean Proteins: Essential for muscle repair and overall health.
• Healthy Fats: Found in nuts, seeds, and fish, these fats are good for your heart.

Role of Hydration

Proper hydration helps you maintain the balance of electrolytes in your body, which is essential for optimal autonomic nervous system function. When you are well-hydrated, your blood volume is maintained, ensuring efficient circulation and oxygen delivery to tissues. This optimal physiological state supports higher HRV, indicating a balanced and well-functioning autonomic nervous system. Aim for at least eight glasses (8 ounce or 237 ml) of water daily - and more if you're physically active!

Supplements

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and their ability to improve cardiovascular health. They can be found in fish oil supplements, flaxseed oil, and chia seeds. Taking omega-3 supplements regularly will help you increase your HRV score.

B Vitamins

B vitamins, particularly B12, B6, and folate, are essential for maintaining a healthy nervous system - these vitamins help in the production of neurotransmitters, which are crucial for regulating the autonomic nervous system.

Magnesium

Magnesium plays a role in over 300 biochemical reactions in the body - it helps regulate muscle and nerve function, blood sugar levels, and blood pressure. Magnesium also promotes relaxation and reduces stress.

Probiotics

Probiotic supplements can help you maintain a healthy balance of gut bacteria, reducing inflammation and improving heart health.

Sleep Quality

Sleep Hygiene and HRV

Improving your sleep hygiene can have a profound impact on your HRV score. Here are some tips for better sleep:

• Stick to a regular sleep schedule by going to bed and waking up at the same time every day.
• Aim for 7-9 hours of sleep.
• Create a relaxing bedtime routine to signal to your body that it's time to wind down.
• Make your bedroom a sleep-friendly environment by keeping it dark, quiet, and cool.
• Avoid caffeine and heavy meals close to bedtime.
• Limit screen time before bed to reduce blue light exposure, which can interfere with your sleep cycle.

Maintaining a consistent bedtime routine and getting 7-9 hours of sleep will help you optimize your HRV.

Lifestyle Changes

Stress Management

• Practice mindfulness meditation to calm your mind and body.
• Engage in deep breathing exercises to activate the parasympathetic nervous system.
• Incorporate yoga or tai chi into your routine.
• Spend time with loved ones and engage in activities that bring you joy.

Natural Light Exposure

As you may know, exposure to natural light regulates your circadian rhythm. Aim to spend at least 30 minutes outside in natural light each day, especially in the morning - this will improve your sleep and reduce stress.

Spending Time in Nature

Spending time in nature has been shown to reduce stress and improve mental well-being. Activities like hiking, walking in the park, or simply sitting in a garden can help you increase your HRV score.

Pulsetto Vagus Nerve Stimulation and HRV

Benefits of Vagus Nerve Stimulation

The vagus nerve is a key part of your body's nervous system, helping to control your heart and keep you calm. When the vagus nerve is stimulated, it sends signals to your brain that lower your heart rate and make you feel more relaxed - this process is similar to taking deep breaths to calm yourself down.

A study on cervical vagus nerve stimulation for stress reduction found that using VNS increased parasympathetic activity, leading to a 64.5% increase in heart rate variability (HRV).

Here are easy ways to stimulate your vagus nerve:

• Practice slow, deep breathing
• Take cold showers
• Sing, hum, or chant
• Get a neck or foot massage
• Use a VNS device like Pulsetto

“The device is easy to use and portable, making it convenient to integrate into my routine. The customizable relaxation programs through the app are a highlight. After a stressful day, I used the highest intensity setting with calming sounds, I felt much more relaxed and less anxious. It's also improved my sleep. For stress and fatigue, this has been very effective. Quick, four-minute sessions fit perfectly into my busy schedule, providing a rapid and efficient way to unwind.” - Tam Matthews

Pulsetto vagus nerve stimulation device.

Why Choose Pulsetto

The Pulsetto device is a wearable gadget that uses gentle electrical impulses to stimulate the vagus nerve. It's lightweight, portable, and easy to use, requiring only 5-10 minutes of daily use. It comes with a user-friendly app that includes various stimulation programs and soundscapes to enhance the experience​.

Incorporate it into your daily routine to manage stress more efficiently and improve your HRV score.

Experience the calming effect of Pulsetto today!

Frequently Asked Questions (FAQ)

How fast can I increase my HRV score?

Improving your HRV score takes time and consistency. While some changes might be noticeable within a few weeks, it can take several months of consistent healthy habits to see significant improvements.

Why is my HRV so low?

Several factors can contribute to a low HRV score, including stress, poor sleep, lack of physical activity, and poor nutrition.

Can hydration impact HRV?

Yes, staying well-hydrated can positively impact your HRV score. Dehydration can lower HRV, so it's essential to drink plenty of water throughout the day.

Which supplements are best for HRV?

Supplements like omega-3 fatty acids, B vitamins, magnesium, and probiotics can help improve your HRV score. 

Can exercise improve HRV immediately?

While regular exercise can improve HRV over time, the effects may not be immediate. Consistency and gradually increasing the intensity of your workouts are key to seeing long-term improvements in your HRV score.