A Masterclass in Improving Your HRV - Dr Jay Wiles - #1049

Modern Wisdom

Chris Williamson

Society & Culture, Health & Fitness

4.6 • 5.9K Ratings

🗓️ 22 January 2026

⏱️ 130 minutes

🔗️ Recording | iTunes | RSS

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Summary

Dr Jay Wiles is https://ohm.health's Chief Health & Performance Officer and HRV researcher. HRV is the new health flex, but is it lying to you? Everyone’s comparing HRV scores, but what does HRV really mean for your health? How do you raise it, and should you actually care if yours is lower than your friends'? Expect to learn what HRV actually measures and what it doesn’t, why everyone suddenly cares about HRV, how fast the vagal system responds to changes in HRV and how it adapts, why resonance breathing is different than slow breathing, what to improve first when optimizing HRV, the big picture takeaway you should look out for, for HRV and much more... Timestamps: (0:00) Why Should We Be Looking at HRV? (14:54) Why Everyone’s HRV is Different (19:56) Do Men and Women Have Different HRV? (28:44) State vs Trait: Understanding Nervous System Change (38:14) How Fast Your Nervous System Really Reacts (44:16) Can You Train Your Nervous System to Adapt Over Time? (53:08) Does Resonance Breathing Actually Work? (01:10:24) How Ohm is Rethinking Breathwork (01:19:31) Does Feeling Calm Mean You’re Regulated? (01:24:41) How to Reduce Physiological Stress (01:41:06) The Top Signs Your Resonance Breathing is Working (01:47:15) The Best Ways to Improve Your HRV (01:51:27) How Breath Connects the Mind and Nervous System (01:56:03) Why Sleep is the Most Important Factor (02:04:32) Is There a Limit to Improving HRV? (02:08:12) Where to Find Jay Sponsors: See discounts for all the products I use and recommend: ⁠https://chriswillx.com/deals⁠ Get 15% off your first order of my favourite Non-Alcoholic Brew at athleticbrewing.com/modernwisdom Get a free sample or 30% off a one-month supply of Timeline at https://timeline.com/modernwisdom30 Sign up for a one-dollar-per-month trial period from Shopify at https://shopify.com/modernwisdom Get up to $350 off the Pod 5 at https://eightsleep.com/modernwisdom Extra Stuff: Get my free reading list of 100 books to read before you die: ⁠https://chriswillx.com/books⁠ Try my productivity energy drink Neutonic: ⁠https://neutonic.com/modernwisdom⁠ Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: ⁠⁠⁠lnkfi.re/SN-Goggins⁠⁠⁠ #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: ⁠⁠⁠lnkfi.re/SN-Peterson⁠⁠⁠ #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: ⁠⁠⁠lnkfi.re/SN-Huberman⁠⁠ - Get In Touch: Instagram: ⁠https://www.instagram.com/chriswillx⁠ Twitter: ⁠https://www.twitter.com/chriswillx⁠ YouTube: ⁠https://www.youtube.com/modernwisdompodcast⁠ Email: ⁠https://chriswillx.com/contact⁠ - Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Good news. I'm going back on tour with a brand new live show in Australia, New Zealand and Bali.
0:04.7	If you are interested in learning how to overcome imposter syndrome, reach your goals while not missing
0:09.8	your entire life, my perspective on where true confidence comes from, everything I've ever
0:14.8	discovered about discipline plus brand new insights that I've never spoken about on the podcast,
0:19.2	then join me on stage as I explore
0:21.4	all of these topics with you. And you can get involved during an extensive Q&A where we work
0:26.4	through the biggest questions that you have right now. Perth and Brisbane are completely sold out,
0:31.7	but there are still tickets available for Sydney, Melbourne, Adelaide, Christchurch, Auckland and Bali.
0:36.1	And you can get yours right now by going to
0:37.8	the link in the description below or heading to Chris Williamson.com. H.R.V. is kind of like the new
0:44.0	hot girl in school. Everyone's really interested in her, finding out where she's come from and what she
0:49.8	can do and who she likes. Assume that I know nothing about HRV. What is it? What does it measure?
0:57.4	The funniest thing about this, Chris, is that let's say circa 10, 15 years ago, like we would
1:03.6	have never been having this discussion. And so for someone like me who is early to the game in
1:09.8	the field of heart rate variability, because I was exposed to it,
1:12.4	let's say 15 years ago when I first started doing mostly clinical work. Now everybody has
1:18.1	access to this. Like it's in because of the advent of wearable technology, we all have
1:22.5	accessibility to something that you used to have to go into like, let's say, a specialized academic
1:27.2	clinic in order to receive.
1:28.9	So I worked at the Department of Veteran Affairs as a resident.
1:32.4	And so within that context, like, I was exposed to it because we utilized three lead, six lead, 12 lead EKGs.
1:39.9	And so it's, these are 30,000, 50,000, 60,000 pieces of dollars worth of equipment.
	...

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