In today’s episode, I’m joined by Dr. Jay Wiles, cohost of the Ben Greenfield Fitness podcast and host of Mindhacker’s Radio w/ Dr. Jay Wiles, to speak about all things HRV. This is a deep dive, so get out your pen and paper. Ever wondered how to measure? What you are measuring? How to use the data? We get into all of it in this episode. Dr. Wiles is a clinical health psychologist who is board-certified in biofeedback, HRV biofeedback, and Tai Chi for rehabilitation. He has a passion for helping others reach their full potential from an integrative and holistic perspective and has worked closely with elite athletes and executives on enhancing peak performance through training and regulating psychophysiology. He focuses on how we can utilize sunlight, water, exercise, and food to mitigate the damaging effects of stress, anxiety, and depression.   Timestamps: [0:28] Intro to today’s topic: HRV [1:52] Intro to my guest Dr. Jay Wiles [2:17] Today’s sponsor: BiOptimizers [6:43] What is HRV? [8:45] The Autonomic Nervous System [11:26] Should you be measuring your HRV? [13:06] Stress response and adaptation [15:10] Subjective vs. objective [16:00] What and how do you measure? [18:19] The data metrics [19:54] The BEST tools to measure HRV [20:50] HOW and WHEN to measure [22:35] Frequency domain values [31:50] 24h HRV readings [35:00] Cardio-vascular health [38:00] Focusing on the basics [39:18] Dr. Jay’s daily basics [42:35] Breathing [46:40] Respiratory cycle [47:47] Heart-brain coherence [54:54] Vagal tone [1:02:00] CO2 tolerance and training [1:04:00] Breathing mechanics – Patrick McKeown   To find out more about Dr. Jay Wiles: @drjaywiles www.drjaywiles.com www.thrive-wellness.com   Mentioned: Patrick McKeown Polar H10 Chest Strap EliteHRV  www.8weeksout.com www.firstbeat.com   Thank you to our sponsor BiOptimizer – use code MUSCLE10 for 10% off. Check out P3-OM Probiotics to reduce cortisol, improve sleep and relaxation and to reduce stress. P3-OM is a patented prebiotic and probiotic supplement that helps break down protein, has antiviral capabilities and is full of “good guy” bacteria. Check out their special offer exclusive to our listeners at www.bioptimizers.com/muscle10