Ultimate Guide to Understanding & Using HRV Biofeedback Training

  |   EP72   |   73 mins.

Jay Wiles

If you have an Oura Ring, Whoop, Biostrap, or most modern health trackers, you have seen a metric called heart rate variability (HRV).

HRV is one of the most powerful and inexpensive at-home health tests. In this interview, Dr. Jay T Wiles shares the research, science, and benefits of continuous HRV biofeedback tracking and how to actually USE your scores.

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Episode highlights

HRV is the best non-invasive proxy of nervous system status Share on XDysfunctional breathing is the #1 biggest (overlooked) cause of low-HRV Share on XContext and knowing your baseline are two keys to effectively using your scores Share on XEmotional resiliency is a backbone of high-performance, and continuous HRV biofeedback can help you improve Share on XHanu Health can help you identify your Resonance Frequency breath rate as well as track your improving BOLT score Share on X

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About Dr. Wiles

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 is the co-founder and Chief Scientific Officer of Hanu Health. He has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has operated as the cohost of the Ben Greenfield Podcast since 2019 and hosts the Hanu Health Podcast.

Top things you’ll learn from Dr. Jay Wiles

  • Benefits of starting day with cold exposure
  • Intentional stillness and quiet in the morning
  • Jay’s quick and easy daily breathwork practice
  • Journaling and reading
  • Heart Rate Variability (HRV) & why it matters
  • Context around HRV scores is vital
  • Link between HRV, health, & performance
  • HRV and blood sugar
  • HRV and self-control/emotional regulation
  • Why eating drops HRV scores
  • Quantifying stress via continuous glucose monitoring
  • Factors that influence your HRV score
  • Tips to realign and optimize your circadian rhythm
  • Sun gazing and morning light exposure
  • How to use your HRV scores (practically)
  • Stable heart rate variability is good
  • Determinants of your baseline HRV score
  • Advanced insights from HRV “high-frequency domains”
  • Resonance frequency breath rate assessment
  • Hanu measures your “BOLT” score
  • Save on your order with Hanu Health code URBAN
  • Jay’s top teachers
  • Biggest HRV myths

Resources mentioned

  • Gear: Oura Ring
  • Continuous HRV Monitor: Hanu Health (code URBAN saves 40%)
  • Gear: Continuous Glucose Monitor (code URBAN saves $25)
  • Book: The Daily Stoic
  • Teacher: Marcus Aurelius
  • Book: Meditations
  • Teacher: Seneca

Connect with Hanu Health & Dr. Jay Wiles

This Podcast Is Brought to You By

Nick Urban is a Biohacker, Data Scientist, Athlete, Founder of Outliyr, and the Host of the Mind Body Peak Performance Podcast. He is a Certified CHEK Practitioner, a Personal Trainer, and a Performance Health Coach. Nick is driven by curiosity which has led him to study ancient medical systems (Ayurveda, Traditional Chinese Medicine, Hermetic Principles, German New Medicine, etc), and modern science.

Adolfo Gomez Sanchez 1

Music by Luke Hall

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