Modern Wisdom #829 - Dr Leah Lagos - How To Improve Your Heart Rate Variability
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Aug 24, 2024 
Dr. Leah Lagos, a clinical psychologist and author of "Heart, Breath, Mind," shares her expertise on heart rate variability (HRV) as a key health metric. She discusses the surprising factors affecting HRV and the essential link between HRV and brain function. Dr. Lagos provides practical strategies for improving HRV through breath work and training, debunking common myths along the way. Listeners will learn about the individualized nature of breathing techniques and how they can enhance both health and performance.
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HRV Training and Hacking
- Improve baseline HRV through 10-12 weeks of resonant frequency breathing.
- Use "HRV hacking" with wearables to identify personal factors affecting HRV.
Resonant Frequency Breathing
- Resonant frequency breathing, typically between 5 and 6.5 breaths per minute, activates the nervous system.
- This strengthens homeostatic mechanisms, improving stress response and adaptability.
Maintaining HRV Gains
- Maintain HRV gains by breathing at resonant frequency 3-4 times a week for 15 minutes.
- Adjust frequency based on individual needs and benefits experienced.
