Heart rate variability (HRV) is increasingly recognized as a valuable metric for understanding resilience—both physical and mental. HRV refers to the variation in time between heartbeats, measured in milliseconds. Contrary to what some might assume, higher variability is a sign of good health and adaptability. It indicates that the autonomic nervous system is functioning well, able to shift efficiently between stress (sympathetic) and recovery (parasympathetic) states.

Researchers have identified HRV as a key marker of how well the body and mind respond to stress. A 2021 study published in Frontiers in Psychology emphasized HRV’s role as a “biomarker of resilience,” noting that individuals with higher HRV tend to bounce back from challenges more quickly and demonstrate greater emotional regulation.

HRV is now widely tracked using wearables like the Apple Watch, Oura Ring, and Whoop Strap. These tools provide users with daily data points and long-term trends, helping them understand how factors like sleep, stress, hydration, and exercise impact their nervous system. However, experts caution against comparing HRV scores with others. HRV is highly individual, influenced by age, genetics, and lifestyle. What matters most is your personal trend over time—not a single number.

It’s also important to interpret HRV in context. Factors such as illness, alcohol, overtraining, or even a poor night’s sleep can cause short-term drops in HRV. A single low reading doesn’t necessarily indicate poor health or low resilience. Instead, look for sustained patterns. Are you recovering well? Are your scores improving with better sleep or regular exercise? That’s where HRV becomes most useful.

If you’re concerned about chronically low HRV or notice downward trends despite healthy habits, consider consulting a healthcare professional. HRV can reflect deeper physiological or psychological issues, and a trained provider can help you explore possible causes.

HRV is also modifiable. Techniques such as slow-paced breathing, cold exposure, strength training, yoga, and even mindfulness meditation have been shown to improve HRV. These resilience-building practices not only help raise HRV—they also enhance your capacity to handle life’s inevitable stressors.

In a world where chronic stress and burnout are on the rise, HRV offers a measurable, actionable insight into how well you’re coping—and how much room there is to grow. It’s not just a number on your watch—it’s a reflection of your adaptability, balance, and long-term vitality.