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

Key Takeaways

Your HRV is a key indicator of your overall health and how well your body is recovering from stress.
You can use your Oura Ring to track your HRV dynamics.
Consistent physical activity and balanced recovery can significantly improve your HRV.
A diet rich in whole foods and supplements like magnesium and omega-3 fatty acids can help you maintain a healthy HRV.
Managing stress through mindfulness and vagus nerve stimulation using a device like Pulsetto positively affects HRV.

Tracking HRV with the Oura Ring

Importance of HRV for Health

Your heart rate variability (HRV) is a key indicator of your overall health and how well your body is recovering from stress - it reflects the balance between your sympathetic nervous system (fight or flight) and your parasympathetic nervous system (rest and digest). A higher HRV indicates a healthy balance and a well-functioning autonomic nervous system. Conversely, a lower HRV can signal stress, fatigue, or overtraining.

Monitoring HRV using a tracker like the Oura Ring can help you understand how your body is coping with daily stressors and guide you in making lifestyle adjustments.

Pulsetto: Revolutionary Vagus Nerve Stimulator

Reduce stress and anxiety in just 4 minutes with Pulsetto, the innovative vagus nerve stimulator designed to biohack your parasympathetic nervous system. Clinically proven and FCC certified, Pulsetto has helped 86% of users feel calmer and less anxious within two weeks. Rated 4.5/5 by over 20,137 customers. Enjoy benefits like free worldwide shipping, a 30-day money-back guarantee, a 2-year warranty, and recyclable materials.

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Benefits of the Oura Ring

Sleep Monitoring

By continuously monitoring various parameters such as HRV, body temperature, and movement, the ring gives a comprehensive overview of your sleep stages and overall sleep health. You can then use this data to identify sleep disturbances, optimize your sleep environment, and develop healthier sleep habits.

Tracking Readiness and Recovery

By analyzing HRV, resting heart rate, and body temperature trends, the Oura Ring provides a Readiness Score that helps you understand your overall state of recovery and readiness for physical or mental exertion.

Personalized Feedback

The Oura Ring's personalized feedback and long-term trend analysis help you make informed decisions about your health - leading to improved performance, reduced risk of overtraining, and enhanced overall well-being.

HRV Tracking with the Oura Ring

The Oura Ring measures heart rate variability (HRV) during nighttime using a parameter known as the root mean square of successive differences (rMSSD) - and unlike other wearables that might capture HRV at a single point during the night, the Oura Ring takes measurements every five minutes while you sleep. The average HRV displayed in the Oura app is the mean of all these five-minute samples, providing a reliable indicator of overall nighttime HRV.

In the Oura app, HRV data is presented in multiple metrics for a detailed analysis:

Average HRV for the entire night
Maximum HRV value recorded
HRV trace graph that shows HRV values captured every five minutes

This continuous tracking helps you understand how your body responds to daily stress and rest patterns.

Additionally, the Oura app features an HRV Balance metric that contributes to the overall Readiness Score. HRV Balance reflects the autonomic nervous system's trend over time by comparing recent HRV data to a personal baseline.

This baseline is calculated using a rolling average of HRV over the past two weeks against the average over the past three months, with a greater emphasis on recent days. The balance can fall into three categories—Optimal, Good, and Pay Attention—each indicating different levels of recovery and stress.

HRV tracking with Oura

Rated 4.5/5 by 20,137+ Customers

Pulsetto vagus nerve stimulator: feel calmer and sleep better in just 4 minutes a day

Experience immediate relaxation with the Pulsetto vagus nerve stimulator.

Sit back, close your eyes, and immerse yourself in the soothing Pulsetto experience, designed to gently promote a state of calmness and well-being.

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Select your device:

Pulsetto dual-technology, hands-free device.

Free lifetime Pulsetto App with 5 expert-designed programs for Stress, Anxiety, and More.

One 60g gel tube (can be used up to a month), USB-C charging cable, user guide included

Extra gift: Pulsetto Premium 14-day Free Trial. 3 extra stimulations, 11 unique guided meditations, 54 breathing exercises, 1200 positive affirmations, and more.

$278 ~~$478~~

In Stock: Ships Within 24 Hours
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$278 / $478

In Stock: Ships Within 24 Hours
(30-Day Money-Back Guarantee)

Rated 4.5/5 by 20,137+ Customers

Pulsetto vagus nerve stimulator: feel calmer and sleep better in just 4 minutes a day

Experience immediate relaxation with the Pulsetto vagus nerve stimulator.

Sit back, close your eyes, and immerse yourself in the soothing Pulsetto experience, designed to gently promote a state of calmness and well-being.

Best Value Deal! Save $250!

FREE WORLDWIDE SHIPPING

Select device:

Pulsetto dual-technology, hands-free device

Best if you wear size S or smaller tops.
Only with FIT

New stimulation that rises and falls, which feels more fun (coming July–Aug 2025).
Only with FIT

20% longer battery life for fewer recharges.
Only with FIT

Free lifetime Pulsetto App with 5 expert-designed programs for Stress, Anxiety, and More.

One 60g gel tube (can be used up to a month), USB-C charging cable, user guide included

Extra gift: Pulsetto Premium 14-day Free Trial. 3 extra stimulations, 11 unique guided meditations, 54 breathing exercises, 1200 positive affirmations, and more.

$296 ~~$546~~

In Stock: Ships Within 24 Hours
(30-Day Money-Back Guarantee)

$296 / $546

In Stock: Ships Within 24 Hours
(30-Day Money-Back Guarantee)

Role of Exercise in HRV Improvement

Regular Physical Activity and Recovery

Exercise is one of the most effective ways to improve HRV - that’s because regular physical activity strengthens your heart and enhances your autonomic nervous system's efficiency. However, you’ll need to balance exercise with adequate recovery to avoid overtraining - this can negatively impact HRV.

Types of Exercise

A mix of aerobic and anaerobic activities is beneficial:

Aerobic exercises like running, swimming, and cycling improve cardiovascular health.
Anaerobic exercises like weightlifting and high-intensity interval training (HIIT) build strength and endurance.

Low-Intensity vs High-Intensity Workouts

Both low-intensity and high-intensity workouts have their place in a balanced fitness routine. Low-intensity exercises, such as yoga and walking, improve HRV by reducing stress and promoting relaxation. High-intensity workouts, on the other hand, boost HRV by challenging your cardiovascular system and building resilience.

Tracking Exercise with Oura

It's important to listen to your body and adjust your exercise routine based on your Oura Ring HRV readings. For instance, if your HRV is low, it might be a sign to focus on lower-intensity activities and recovery.

Log your workouts: Record the type, duration, and intensity of your exercises in the Oura App.
Monitor your HRV trends: Pay attention to how your HRV changes in response to different types of exercise.
Adjust your routine: Use the insights from the Oura App to make informed decisions about your exercise routine, ensuring a balance between intensity and recovery.

Regular cardio workouts will help you improve your HRV score and overall health.

Impact of Diet on HRV Score

Best Foods for Heart Health

A diet rich in whole, nutrient-dense foods supports overall cardiovascular health and can improve your HRV over time. Focus on incorporating the following heart-healthy foods:

Fruits and vegetables: Packed with vitamins, minerals, and antioxidants that support heart health.
Whole grains: Provide fiber and essential nutrients that promote cardiovascular health.
Lean proteins: Sources like fish, poultry, and legumes support muscle recovery and overall health.
Healthy fats: Foods like avocados, nuts, seeds, and olive oil provide essential fatty acids that benefit heart health.

Effects of Meal Timing

When you eat is just as important as what you eat - eating at consistent times each day helps your body maintain a regular rhythm. For example, eating a large meal late at night can disrupt your sleep and negatively affect your HRV. Instead, aim to have your last meal at least two to three hours before bedtime to give your body time to digest and prepare for restful sleep.

Hydration

Make sure to drink plenty of water throughout the day to support your body's functions - aim for at least eight 8-ounce (or about 240ml) glasses of water per day, and even more if you're active or live in a hot climate. You can also hydrate with herbal teas and water-rich foods like fruits and vegetables.

Stay hydrated throughout the day to maintain a healthy HRV.

Supplements to Enhance HRV

In combination with a balanced diet, certain supplements can provide additional support for improving your HRV.

Magnesium

Magnesium is a vital mineral that supports muscle function, nerve health, and heart rhythm - it affects your HRV by promoting relaxation and reducing stress. Foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, or a supplement, can help you meet your daily needs.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil and flaxseeds, have anti-inflammatory properties that support heart health. Incorporate omega-3-rich foods into your diet, or consider taking a high-quality fish oil supplement to ensure you're getting enough of these essential fats.

Adaptogens

Adaptogens are natural substances that help the body adapt to stress and maintain balance. Some popular options include ashwagandha, rhodiola, and holy basil. These herbs can help you reduce stress and improve overall resilience, positively impacting your HRV.

Sleep and HRV

Consistent Sleep Schedule

Maintaining a consistent sleep schedule is one of the best ways to support your HRV. Going to bed and waking up at the same time every day regulates your body's internal clock and promotes restful sleep. Even on weekends, try to stick to your regular sleep schedule.

Tips for Better Sleep

Create a relaxing bedtime routine: Wind down with calming activities like reading, taking a warm bath, or practicing deep breathing exercises.
Limit screen time: Reduce exposure to screens at least an hour before bed, as the blue light can interfere with your sleep.
Keep your bedroom cool and dark: A comfortable sleep environment helps you fall asleep faster and stay asleep longer.
Avoid caffeine and alcohol: These substances can disrupt your sleep.

Sleep Tracking with Oura

Use the data from your Oura Ring to identify patterns and make changes to your sleep routine - say, if you notice that your HRV is lower on nights when you go to bed late, try adjusting your bedtime to see if it improves.

Stress Management for HRV

Deep Breathing Techniques

Deep breathing exercises activate your parasympathetic nervous system and promote relaxation. Try practicing diaphragmatic breathing, where you breathe deeply into your belly rather than your chest.

Mindfulness and Meditation

Set aside time each day to practice mindfulness or meditation, even if it's just for a few minutes - it will promote relaxation and mental clarity. There are many guided meditation apps and online resources available to help you get started. Find a practice that works for you and make it a regular part of your routine.

Relaxation during work is also important - make sure to schedule regular breaks throughout your day and prioritize activities that help you unwind and recharge.

Meditation promotes mental clarity and reduces stress.

Vagus Nerve Stimulation

Vagus nerve stimulation (VNS) is a treatment that involves sending small electrical pulses to the vagus nerve, a key nerve that runs from the brain through the neck to the abdomen.

By stimulating the vagus nerve, VNS activates the parasympathetic nervous system, which helps calm the body down and balance the "fight or flight" response of the sympathetic nervous system.

There are various ways to stimulate the vagus nerve, including deep breathing exercises, cold exposure, and specific devices designed for VNS. One such device is the Pulsetto vagus nerve stimulator.

Pulsetto vagus nerve stimulation device.

Why Choose Pulsetto

Ease of use: The Pulsetto device is designed to be user-friendly - it’s super easy to incorporate VNS into your daily routine.
Personalized settings: Pulsetto offers customizable settings, allowing you to adjust the intensity and duration of the stimulation.
Portability: The compact and lightweight design of Pulsetto makes it easy to use at home, at work, or on the go.
Proven effectiveness: Pulsetto has been featured in various health news articles and has received positive feedback from users, demonstrating its effectiveness in reducing stress and improving HRV.

Experience the calming effect of Pulsetto today!

Frequently Asked Questions (FAQ)

What is a good HRV score?

A good HRV score varies from person to person, as it depends on factors like age, fitness level, and overall health. For most people, an HRV score between 60 and 100 is considered good.

How often should I track my HRV?

It's recommended to track your HRV daily to monitor trends and make informed decisions about your health and wellness routines. The Oura Ring makes it easy to track your HRV consistently and provides valuable insights into your overall health.

Can stress really affect HRV?

Yes, stress significantly impacts your HRV. Managing stress through techniques like deep breathing, mindfulness, and vagus nerve stimulation will improve your HRV.

What exercises are best for increasing HRV?

Both aerobic and anaerobic exercises can improve HRV - aerobic exercises like running, swimming, and cycling improve cardiovascular health, while anaerobic exercises like weightlifting and HIIT build strength and endurance. It's essential to balance high-intensity workouts with adequate rest and recovery to optimize your HRV.

How long does it take to see improvements in HRV?

The time it takes to see improvements in HRV varies from person to person. Consistently practicing healthy habits like regular exercise, a balanced diet, quality sleep, and stress management can lead to gradual improvements in HRV over weeks or months.

Start your journey today

Have a Question See Our FAQs

Is Pulsetto safe to use every day?

Absolutely. The Pulsetto device itself is fully certified by the FCC and CE, which means it complies with strict laws and is approved for use for general health. It uses the lowest bluetooth energy, called “ultra low radiofrequency energy” (ULRE), which is safe for use on the body.

It’s also clinically tested and designed for daily use. Since it’s non-invasive and drug-free, there’s no risk of dependency or side effects. You can use it once a day or several times depending on your needs, before bed, during a stressful moment, or to reset between work tasks. It’s safe, simple, and built for consistency, so the more you use it, the better your nervous system functions over time.

Above all, Pulsetto devices have performed more than 1.5 million simulations already with zero side effects.

How fast will I feel results?

Most users feel noticeably calmer within just 4 minutes. That’s because Pulsetto uses clinically proven vagus nerve stimulation to rapidly shift your nervous system out of fight-or-flight mode and into rest-and-digest. Unlike supplements or meditation apps, there’s no need to wait weeks for subtle changes, relief starts almost immediately. Over time, regular use also strengthens your vagal tone, making you more resilient to stress and better able to stay calm throughout the day.

What does it feel like?

It feels pleasant! Most users describe it as a slight tingling sensation, or a tickle. It’s designed to relax you, so it’s completely pain-free — otherwise it wouldn’t be very calming, would it!

What exactly is the vagus nerve, and why does it matter?

The vagus nerve is the longest cranial nerve in your body, and it plays a crucial role in regulating your mood, stress, digestion, heart rate, and sleep. It’s like your body’s internal switchboard for calm and recovery. Pulsetto gently stimulates this nerve to activate the parasympathetic nervous system, helping you slow down, relax, and restore balance. It’s the same nerve doctors stimulate in clinical settings to treat mood and anxiety disorders, but Pulsetto brings this powerful science home.

Can Pulsetto help me sleep better?

Yes, Pulsetto helps you fall asleep faster, stay asleep longer, and wake up more refreshed. By stimulating your vagus nerve, it activates your parasympathetic nervous system (the one responsible for rest and recovery), helping your body power down naturally. It’s a non-invasive, drug-free solution that works with your body’s own biology. Whether you struggle with racing thoughts, trouble falling asleep, or restless nights, Pulsetto helps create the calm, balanced state your body needs to enter deep, restorative sleep.

What’s included in the Pulsetto App? Is it free?

Yes, the app is 100% free and comes included with the Pulsetto device. It offers 5 unlimited stimulation programs for sleep improvement, nervousness, stress reduction, burnout, and pain management.

The app works with both iOS and Android. It also has a specialized Sound Library filled with sounds specifically designed for Pulsetto, which improve the overall experience.

Do I need to be tech-savvy to use it?

Not at all. Pulsetto is designed to be incredibly easy to use. Just place it around your neck, open the free app, and start your session. The app walks you through everything, from choosing the type of session to adjusting intensity levels. Even if you're not into tech, you’ll find it intuitive and seamless. It’s as easy as putting on a pair of headphones and pressing play, except instead of sound, you're stimulating calm.

Can Pulsetto really help with stress and anxiety?

Yes, and that’s where Pulsetto truly shines. Chronic stress and anxiety are often caused by an overactive sympathetic nervous system (the fight-or-flight response). Pulsetto works by activating the opposite system, the parasympathetic, which signals to your body that it’s safe, helping you relax almost instantly. Whether you're managing daily overwhelm or deeper emotional stress, Pulsetto gives you a powerful tool to self-regulate in a natural, consistent way. It’s peace of mind at the push of a button.

How is Pulsetto different from other wellness tools like meditation apps or supplements?

Meditation apps and supplements can help, but they often take time, focus, and commitment. Pulsetto works physically, not just mentally. By directly stimulating the vagus nerve, it taps into your nervous system’s core functions, creating a fast and reliable physiological shift. You don’t need to “get in the zone” or wait weeks for effects. It’s consistent, clinically supported, and easy to use daily. Pulsetto is not just a wellness tool, it’s a nervous system upgrade.

What if I don’t struggle with anxiety or sleep, can Pulsetto still benefit me?

Yes! Even if you’re not actively struggling, Pulsetto can still improve your overall health and performance. Regular vagus nerve stimulation boosts focus, sharpens mental clarity, supports digestion, reduces inflammation, and even enhances athletic recovery. Think of it like exercise for your nervous system, the more you use it, the stronger and more balanced it becomes. Pulsetto is perfect for anyone who wants to feel more grounded, energized, and resilient in their everyday life.

Who is Pulsetto designed for?

Pulsetto is for anyone who feels overwhelmed, stressed, tired, anxious, or sleep-deprived, basically, most people today. It’s especially helpful for busy professionals, parents, high-performers, and anyone seeking a non-medicated, science-backed way to feel better. Whether you're facing burnout or just want a daily mental reset, Pulsetto empowers you to take back control of your mood, focus, and energy, with just minutes a day.

What if it doesn’t work for me?

We stand behind Pulsetto with a 30-day money-back guarantee and a 2-year warranty. While over 86% of users report feeling calmer and less stressed, we understand that every body is different. That’s why we encourage you to try it risk-free and see how it fits into your routine. If you’re not satisfied, we’ll make it right, because your well-being comes first. No gimmicks, no pressure, just real results or your money back.

Will I have to pay any additional customs, duties or VAT fees when I receive my order?

Depending on your country, it is possible that you will be charged one or more of these fees when you receive your order.

Please note that all international orders are charged in US dollars. International charges are based on the standard exchange rates between your currency and the US dollar at the time of purchase or refund.

Will you notify me by email when my order has shipped?

Yes, we will send an invoice by email when your order has been placed and another when your order has been shipped.

If you can not find our emails in your normal inbox, it is worth checking in your spam or junk mail folder.