CBP#11 Use Breathing to Be More Resilient to Stress and Raise HRV with Dr Jay Wiles Conscious Breathing Podcast

Learn how to become more resilient to stress by using breathing to increase your HRV with Dr Jay T Wiles. Dr Wiles is an expert and authority on the interconnection between the human stress response and health performance and optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He is the co-founder and Chief Scientific Officer of Hanu Health. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance. Dr. Wiles has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has operated as the cohost of the Ben Greenfield Podcast since 2019 and hosts the Hanu Health Podcast.
0:31 Introduction of Dr Jay Wiles
1:13 What is stress resiliency?
2:42 Our ability to adapt to stress
4:07 Why our ability to respond to stress decreased compared to the past? 4:13 Microtraumas
6:06 Hormetic stress
7:37 HRV is a good way to measure stress
7:49 What is HRV and why it is a non-invasive proxy to measure stress
10:20 Respiratory sinus arrhythmia (RSA) relationship to respiratory cycles 11:48 Why heart rate decreases when you exhale
12:18 Vagus nerve responsible for speeding and slowing of heart rate
12:48 Baroreflex mechanism (baroreceptors influence blood pressure regulation)
14:14 Difference between homeostasis and allostasis
16:26 How to influence HRV through breathing
18:08 Why baseline HRV doesn’t matter as much as how you can influence it through breathing
19:00 Does increasing HRV correlate to a reduction in stress?
21:13 How breathing creates nice symmetrical peaks and valleys
22:28 The association between heart rates being high or low and HRV
23:35 Relationship between blood pressure and HRV
24:01 How does HRV change through the sleep cycles
25:32 Is REM sleep associated with more stress?
26:18 Why a decrease in HRV is not always bad or indicate stress
27:28 HRV and depression
29:29 How Oura ring and Whoop measure HRV differently
33:47 Why you shouldn’t compare HRV to other people
34:23 Your ability to respond to stress is measured by your change in HRV
36:01 HRV decreases as we get older
38:06 Cardiovascular fitness improves HRV and our ability to handle stress 38:58 Increasing stress resilience with exercise
40:02 HIIT training vs low-intensity cardio: Which is best for improving HRV? 40:43 What are the zones in cardio training?
41:53 Why heart rate is a better proxy for the stress of exercise over HRV
43:56 How cortisol and adrenaline affect HRV
44:48 How diet affects HRV
45:10 Affect of cortisol on HRV
46:25 How fasting influences HRV
47:35 Using the Relaxator and Hana HRV device
48:24 How does Hana compare to Oura and Whoop
48:36 More on how the Hanu HRV device works throughout the day
50:55 Everyone who purchases HanuHealth.com gets a free Relaxator for the first 1,000 orders
52:02 Breathing exercises to help with stress and influence HRV
53:54 Jon Bischke, Hanu Co-Founder, found breathwork to be the most important thing to influence HRV
54:19 Resonance frequency breathing is Jay’s favorite breathing practice
55:17 Breathing exercises built into HanuHealth app
56:47 Affects of Wim Hof method of breathing on HRV
57:59 Mouth taping increases HRV while sleeping
58:47 Nasal breathing slows down breathing and i