All in - 03/02/2026
At All for One, we’re big believers that your body tells a story — you just have to know how to listen. One of the most powerful (and often overlooked) ways to do that is by understanding Heart Rate Variability, or HRV.
You might have seen HRV pop up on your smartwatch or fitness tracker, but what does it really mean? Let’s break it down and show you how this small number can offer big insight into your health, recovery and overall wellbeing.
Your heart doesn’t beat like a metronome — and that’s a good thing!
Instead of keeping perfect time, there’s a tiny variation in the time between each heartbeat. That variation is what we call heart rate variability (HRV).
A higher HRV generally means your body is balanced, adaptable and ready for whatever comes your way. A lower HRV can suggest your body is under stress, tired, or in need of recovery.
Think of it as your body’s dashboard light — HRV gives you feedback on how your nervous system, recovery and overall wellbeing are doing behind the scenes.
Your HRV reflects how well your body is balancing between the “fight or flight” mode (the sympathetic nervous system) and the “rest and digest” mode (the parasympathetic nervous system).
When your HRV is high, it means your body can easily shift between stress and relaxation — it’s flexible, resilient and responsive. When it’s low, it can mean you’re running on empty.
Here’s why it matters for your everyday life:
It reflects recovery: A lower HRV can show that your body hasn’t fully recovered from training, stress or poor sleep.
It tracks stress: High stress, whether physical or emotional, can lower HRV.
It measures readiness: A consistently higher HRV often means your body is primed for activity or training.
❤️ It supports longevity: A healthy HRV is linked with good cardiovascular health, energy levels and emotional balance.
You don’t need fancy equipment to check your HRV. Many smartwatches, rings or fitness trackers (like Apple Watch, Garmin, Fitbit or Oura) can measure it automatically.
If you’re using a device, here are a few quick tips:
Measure it at the same time each day, ideally in the morning before coffee or movement.
Try to keep conditions consistent — calm, still and relaxed.
Don’t stress about a single number — it’s your trend over time that matters most.
Everyone’s HRV baseline is different, so what’s “good” for you might be higher or lower than someone else’s. What’s important is learning how your body responds to sleep, exercise, stress and recovery.
The good news is that you can absolutely train your HRV — just like you train your muscles. Small daily habits make a big difference.
Here are our physios’ and wellbeing team’s favourite ways to naturally improve HRV:
Sleep is the foundation for recovery. Aim for 7–9 hours each night and try to keep a consistent bedtime. Even one extra hour of quality sleep can make a difference.
Deep, slow breathing helps activate your “rest and digest” system, improving HRV. Try five slow breaths in and out through the nose whenever you feel stressed or tired.
Consistent, moderate movement is one of the best things you can do for your body and mind. Whether it’s structured exercise or simply staying active throughout your day, regular movement helps keep your heart, muscles and nervous system balanced. The goal isn’t perfection — it’s finding ways to move that feel good and sustainable for you.
Even a few minutes a day of yoga or mindfulness can lower stress hormones and support your nervous system.
Eat colourful, whole foods and stay hydrated. Limiting caffeine and alcohol (especially at night) can also help your body reset.
If you’re training hard, make sure you balance high-intensity sessions with recovery days. HRV is one of the best indicators of when your body needs a rest day.
Heart rate variability is a reminder that our bodies are dynamic — constantly adjusting, adapting and finding balance. It’s not about chasing perfect numbers or being in control of every beat; it’s about listening to what your body is telling you and responding with care.
Some days, your HRV will be high and you’ll feel energised. Other days, it might dip — a gentle signal to slow down, rest or nurture yourself a little more. Both states are part of a healthy, responsive system.
By paying attention to these subtle patterns, you can start to notice how your choices — sleep, stress, connection, movement — all shape your wellbeing in real time.
HRV simply gives you another way to check in, to honour your body’s needs, and to celebrate the balance it’s constantly working to maintain.
Because at the heart of it, wellness isn’t about perfection — it’s about awareness, kindness, and learning to move through life in rhythm with yourself.
All for One — helping every body find balance, build resilience and move well.
All in - 03/02/2026
