Heart rate variability, made practical
IncreaseHRV is a free, guided 4-7-8 breathing tool. HRV is one of the best signals of how well your body handles stress and recovers, and slow, paced breathing is the fastest lever you control. Run a session in minutes, no account needed.
Higher HRV is linked to better stress resilience, recovery, and long-term cardiovascular health.
A slow inhale-hold-exhale rhythm developed to calm the nervous system in just a few cycles.
Set any session length up to 3 minutes free (20 with a subscription) and follow a visual pacing guide.
Anyone can open the breathwork tool and run a session, no sign-up required. If you want to see your consistency over time, log your own HRV readings day to day, and get gentle reminders to practice, create a free account and subscribe for a small monthly fee.
A plain-English guide to heart rate variability and why it matters.
How the inhale-hold-exhale pattern works and why the exhale matters most.
Practical, evidence-based ways to raise your HRV trend over time.
Common causes: sleep debt, overtraining, illness, alcohol, and stress.
How rest and HRV influence each other, in both directions.
Why there's no single normal range, and what actually matters.
Chest straps, wrist wearables, and phone apps compared for accuracy.
What these devices measure and a simple routine to move the number.
IncreaseHRV is an educational tool, not a medical device. HRV values you log are self-reported from your own devices. Consult a clinician for any health concerns.