Is This Health Metric The Key To Longevity, Resilience, & Performance? From An HRV Expert

Imagine a single health metric that can predict how well your body handles stress, improves your performance, and is linked to a longer, healthier life. According to psychologist and biofeedback expert Leah Lagos, Psy.D., that metric exists—and it's called heart rate variability (HRV). In our conversation on the mindbodygreen podcast, Lagos dives deep into what HRV is, why it matters, and how you can optimize it for peak health and performance. Here’s everything you need to know.

Wearables today measure heart rate waves during your inhale and exhale. When looking at your data, the goal is simple: you want those waves to be big. More variation means your heart and body are more resilient, helping you stay energized when you need to be and recover quickly when stress subsides.

Start by identifying what Lagos calls “amplifiers” and “subtractors.” Amplifiers are lifestyle habits that increase HRV, such as regular exercise, consistent sleep, or stress management practices like meditation. Subtractors are behaviors that decrease HRV, such as eating late, poor sleep, and drinking alcohol. Finding what boosts your HRV can make a big difference in your day-to-day well-being.

HRV training isn’t an overnight fix, though. It’s a 10-week commitment, practicing your breathwork twice a day. But the payoff? You’ll feel more in control of your body’s stress response, with the added bonus of increased energy and resilience

• Live longer, feel better: Studies1 show that people with higher HRV tend to live longer and have better overall health.
• Bounce back faster: High HRV means you recover from stress 2quicker and handle life’s challenges with more ease.
• Crush your goals: Whether it’s at work, in the gym, or just everyday life, high HRV boosts focus, recovery3, and mental clarity.

Ultimately, HRV is your body’s secret weapon for resilience and longevity. While wearables can help guide you, don’t stress about exact numbers—focus on trends and consistent improvement. With regular HRV training and lifestyle tweaks, you can take control of how your body responds to stress, increase your confidence, and feel more in tune with your health.