Modern Wisdom #1049 — Dr. Jay Wiles: A Masterclass in Improving Your HRV

Date: January 22, 2026
Host: Chris Williamson
Guest: Dr. Jay Wiles

Overview

In this episode, Chris Williamson sits down with Dr. Jay Wiles, clinical psychologist and leading expert in heart rate variability (HRV), for an in-depth exploration of what HRV truly measures. The discussion spans the nuances of the autonomic nervous system, the meaning and interpretation of HRV data, practical methods to increase HRV, and why the burgeoning field of breathwork—specifically resonance breathing—is at the heart of genuine nervous system adaptation. Dr. Wiles also discusses the importance of context when interpreting biometric data and introduces the OM lamp, a device that streamlines real-time HRV biofeedback.

1. What is HRV and Why Does It Matter?

[00:00–07:17]

• Origin and popularity: HRV has transitioned from a niche clinical metric requiring expensive equipment to a consumer health buzzword due to wearables.
• Definition: HRV is the best non-invasive proxy for measuring adaptations of the nervous system—how resilient, flexible, and adaptive it is to stressors.
  • “HRV is a signal. It’s a window into how the nervous system is responding at any given time.” — Dr. Wiles [02:15]
• The Nervous System Primer: Dr. Wiles breaks down the nervous system into central (brain & spinal cord) and peripheral (somatic - voluntary, autonomic - involuntary) branches. Autonomic is further divided into the sympathetic (mobilizing energy/stress) and parasympathetic (conserving energy/relaxation).
• Key misconception: The sympathetic and parasympathetic systems don’t work like a seesaw. They're more collaborative and intertwined than antagonistic.

2. HRV as a Window into Adaptability

[07:17–13:00]

• Why measure the distance between beats? The heart doesn’t beat like a metronome. Fluctuations between beats show how the nervous system fine-tunes itself in response to life’s constant demands.
• Definition details: HRV looks at the millisecond differences between beats, which vary with breathing cycles (shortens on inhale, lengthens on exhale).
• Stability is health: A “good” HRV is not about always trending upward. Relative stability across time—without wild swings—is healthiest.
  • “A good HRV is actually a normal HRV. It’s an HRV that doesn’t change across time very much.” — Dr. Wiles [11:36]

3. Myths and Truths: High vs. Low HRV

[12:46–19:40]

• High isn’t always better: HRV is relative to your own baseline, not others. Comparing HRVs is like comparing apples and oranges, often leading to anxiety and misunderstanding.
  • “This is not a metric of virtue.” — Dr. Wiles [13:16]
• The Coefficient of Variation (HRV CV): Tracks day-to-day fluctuation in HRV; high variability can signal the nervous system struggling to adapt.
• Non-modifiable factors:
  • Age: HRV naturally declines as we age due to decreased autonomic efficiency and vascular stiffening. The ceiling, however, is not capped by age.
  • Genetics: Some are simply born with higher or lower HRV set points.
  • Sex: Men typically have higher HRV than women, partly due to menstrual cycle effects.

4. Modifiable vs. Non-Modifiable HRV Influences

[19:40–27:09]

• Modifiable factors:
  • Cardiorespiratory Fitness: Improving VO2 max and lowering resting heart rate is consistently linked to higher HRV.
  • Chronic Health Conditions: Illnesses like cardiovascular disease or chronic pain lower HRV.
  • Overall Stress Load: Chronic stress leads to a less adaptive, more rigid nervous system.
  • “If there’s anything that people could do, it’s just creating better adaptability to internal and external stress.” — Dr. Wiles [26:40]
• What HRV doesn't measure: It's not a direct, real-time measure of psychological stress. HRV shows adaptability to stress, not stress levels per se.

5. State vs. Trait: Acute and Lasting Changes in Nervous System

[32:11–37:44]

• Diagnostics outpace interventions: Wearable tech has given everyone access to HRV data, but actionable interventions lag behind.
• State change: Temporary shifts (like breathing techniques before a big meeting) can quickly activate the parasympathetic system and lower physiological arousal.
• Trait change: Long-term nervous system flexibility comes from regular, structured practice—akin to consistent gym training for the body.
  • “Every breath that I take, that’s like a rep. Every ten minutes of this breathing practice, that’s like a workout.” — Dr. Wiles [36:22]

6. Resonance Breathing & Biofeedback—Science and Implementation

[39:17–58:49]

• Physiology of response: Vagal activation happens within seconds of commencing slow, controlled breathing—parasympathetic response is faster than sympathetic.
• Baroreflex explained: Our body’s “cruise control” for blood pressure. Well-tuned baroreflexes enhance mental clarity and keep us in optimal flow states.
• Resonance frequency: Each person’s nervous system has a specific breathing rate (usually 4.5–6.5 breaths/minute) that brings heart rate, respiration, and blood pressure into sync.
  • During a session, HRV can increase by 50–300% (state change). Baseline changes (trait change) in high-frequency HRV markers can be 20–50% with regular practice.
• Time vs. frequency domains: HRV includes time-domain (milliseconds between beats) and frequency-domain metrics (low- and high-frequency power), with different implications for training and baseline adaptation.

7. From Breathwork to Biofeedback Devices

[58:49–79:57]

• Resonance vs. general breathwork: Most breathwork practices (Wim Hof, box breathing, etc.) offer powerful acute state changes, but lack robust evidence for trait-level nervous system adaptation—except for resonance breathing.
  • “A lot of breathwork is ‘state shift’... but resonance breathwork can drive trait change over time.” — Chris Williamson [56:14]
• Biofeedback history: Developed from early space physiology research to track astronaut health, HRV biofeedback uses real-time feedback to optimize nervous system adaptation.
• The OM Lamp: A new device co-developed by Dr. Wiles, it guides users in real time to their personal resonance frequency using an intuitive handheld sensor and “lamp” interface. It adapts breath pacing dynamically for precision and habit-building.

8. Practical Protocols: Improving HRV in the Real World

[79:57–112:41]

• Training intention: Resonance breathing isn’t just about acute calm, but about training for greater adaptability and resilience. The relaxation felt is a byproduct, not the main goal.
• Feasibility: The OM lamp eliminates digital distraction and friction, making practice more accessible and effective than ever before.
• Precision matters: Small changes in resonance rate can dramatically alter adaptation. The most robust trait changes occur when breathing is precisely paced.
• Protocol recommendations:
  • Trait change protocol: 10-20 minutes of resonance breathing, 4-6 times weekly (NOT split into shorter chunks), for at least 8-10 weeks, yields significant adaptation.
  • Acute state change: As little as 1-3 minutes of resonance breathing can shift state and provide immediate benefit.

9. Stacking and Sequencing—How to Structure for Results

[112:41–119:46]

• For high-performers: Zone 2 cardio (120–150min/week), 1 high-intensity session/week, and 4–6 focused resonance breathing sessions (10–20min each) yields most of the benefits.
• Sleep is foundational: Sleep quality and efficiency are the bedrock of nervous system resilience—resonance breathing before bed improves depth and continuity of restorative sleep.
• Trait-level regulation shows in sleep: True adaptation reveals itself in sleep data—fragmented sleep or poor HRV at night signals unresolved dysregulation.
• Absolute Rest (Andy Galpin’s company): Uses advanced devices to track subtle shifts in sleep-stage HRV, seeing clear improvements in users following structured resonance breathing protocols.

10. Limits and Misinterpretations of HRV

[125:14–128:53]

• Not a “catch-all” metric: HRV should not drive day-to-day decisions based on single numbers alone—context always matters, and comparing to others is misleading.
  • “When people want to use HRV as a catch-all metric for health, wellness, and longevity, that’s an immensely poor way to use it.” — Dr. Wiles [125:17]
• More nuanced than VO2 max: While useful, HRV is best served as a training and feedback tool, not as the definitive marker of overall health or longevity.

Notable Quotes

• “HRV is the single greatest, non-invasive proxy that we have for measuring the adaptations of the nervous system.” — Dr. Jay Wiles [02:00]
• “A good HRV is actually a normal HRV. It’s an HRV that doesn’t change across time very much.” — Dr. Jay Wiles [11:36]
• “This is not a metric of virtue.” — Dr. Jay Wiles [13:16]
• “Precision always beats effort and intention when it comes to breathing.” — Dr. Jay Wiles [75:11]
• “Trying to change the mind with the mind is a bit like tug of war. Changing the mind with the body tends to be more efficient.” — Dr. Jay Wiles [91:24]
• “If you focused on two things, you’re going to get the most bang for your buck: exercise, and dedicated time to downregulate the nervous system.” — Dr. Jay Wiles [109:00]
• “I never refer to HRV biofeedback or resonance breathing as a relaxation tool.” — Dr. Jay Wiles [80:48]
• “HRV is best used in real time as a guide, as a signaling window for training.” — Dr. Jay Wiles [128:49]

Useful Timestamps

• What Is HRV? [00:57–02:35]
• Nervous System Breakdown [03:00–04:45]
• Why HRV Matters [07:30–11:00]
• Interpreting HRV Data [12:46–15:35]
• State vs. Trait Change [33:09–36:22]
• How Fast Does Resonance Breathing Work? [39:17–40:49]
• Baroreflex and Mental Acuity [41:29–44:20]
• Biofeedback & OM Device [72:44–79:57]
• Best Practices—Protocol [102:02–105:11]
• Comprehensive Nervous System Optimization Protocol [108:44–112:09]
• HRV’s Real Limits [125:14–128:53]

Actionable Takeaways

• Track your own trends: Ignore the absolute number, look for your HRV’s stability and trend over time.
• 4–6 sessions/week of resonance breathing (10–20min each) produces real trait-level adaptation.
• Combine cardiorespiratory fitness (zone 2 cardio) with resonance breathing for maximal improvement.
• For best results, use a precise biofeedback device and focus your attention during sessions.
• Treat HRV metrics as guidance, not gospel—integrate with subjective “how you feel.”
• Use resonance breathing as a training tool, not just a relaxation hack.

Final Thoughts

This episode underscores the emerging sophistication of personal biometrics, but cautions against superficial or comparative use of HRV. Dr. Wiles champions HRV biofeedback and resonance breathing, not as mere wellness fads but as evidence-based, practical methods for building nervous system adaptability—the true foundation of both resilience and well-being.

For more, visit OM Health for pre-orders and further resources.