Heart Rate Variability (HRV) is a non-invasive, cost-effective biomarker that reflects autonomic nervous system activity by measuring the variation in intervals between heartbeats. It serves as a valuable indicator of the dynamic balance between the parasympathetic and sympathetic nervous systems, representing the body’s capacity for self-regulation and adaptation to internal and external stressors—both physiological and psychological. A healthy level of HRV is associated with robust physiological functioning, enhanced resilience, and improved overall health outcomes. HRV is influenced by a range of modifiable and non-modifiable factors. Importantly, individuals can consciously influence their HRV through specific techniques such as various forms of meditation, slow-paced breathing exercises and biofeedback training. These practices have been shown to increase vagally mediated HRV, which is linked to greater self-regulatory capacity, faster recovery from stress, and better mental and cardiovascular health. Conversely, chronic stress typically leads to decreased HRV, reflecting physiological ‘wear & tear’ and increased allostatic load. This narrative review explores the modifiable techniques available for consciously enhancing HRV and examines the bidirectional relationship between HRV, stress, and resilience. The review is based on a comprehensive literature search using PubMed, synthesizing findings relevant to HRV modulation, stress, and resilience.
The Impact of Conscious Techniques on Heart Rate Variability: Implications for Stress and Resilience
Walkner, N. (Author). 2025
Student thesis: Diploma thesis