Week 1 / Assessing
Breathing, as it happens, is more than just a biochemical or physical act; it’s more than just moving the diaphragm downward and sucking in air to feed hungry cells and remove wastes. The tens of billions of molecules we bring into our bodies with every breath also serve a more subtle, but equally important role. They influence nearly every internal organ, telling them when to turn on and off. They affect heart rate, digestion, moods, attitudes; when we feel aroused, and when we feel nauseated. Breathing is a power switch to a vast network called the autonomic nervous system.
Nestor, James. Breath: The New Science of a Lost Art (pp. 143-144). Penguin Publishing Group. Kindle Edition.
Stress: When the
heart hiccups
Let’s not pretend this hasn’t happened: you're minding your own business, maybe answering a few emails, when—suddenly—you’re in front of the pantry, hand halfway into a bag of something salty or sweet, wondering, how did I get here?
Stress eating isn't about hunger. It’s about your nervous system hitting the panic button. But the good news? You have a built-in regulation system that, with a little attention and practice, can help calm the chaos before you end up emotionally adopting a sleeve of cookies.
First, a Quick Primer: HRV vs. Resting Heart Rate (They’re Not the Same)
You might already track your resting heart rate—that’s how many times your heart beats per minute when you're at rest. A lower resting heart rate generally signals good cardiovascular fitness. Think of it as your body’s “idle speed.”
But Heart Rate Variability (HRV) measures something entirely different: it looks at the time gaps between each heartbeat. And here’s the twist—more variability is actually better. A high HRV means your nervous system is flexible and responsive, switching easily between “go mode” (fight-or-flight) and “rest mode” (rest-and-digest). A low HRV suggests your system might be stuck in a more rigid, stressed-out state. It’s like having a car with just one gear. Not great on hills.
Your Vagus Nerve: The Unsung Hero of Chill
So how do you actually improve HRV? Enter the vagus nerve—a massive communication superhighway that runs from your brainstem down through your chest, lungs, heart, and gut. It’s the main driver of your parasympathetic nervous system (the “rest and digest” part), and it helps regulate things like digestion, heart rate, and yes, emotional state.
The vagus nerve is also your brain’s direct line to your belly. That “gut feeling” you get? Real. That nervous stomach before a presentation? Also real. When the vagus nerve is toned and functioning well, it sends a calming signal to your brain that says, “We’re okay.” And when it’s underactive or strained, it’s more like, “Sound the alarms! Eat snacks!”
One of the simplest, most effective ways to stimulate the vagus nerve and boost HRV? Slow, rhythmic breathing.
Backed by Science, Not Just Vibes
A 2017 review in Frontiers in Psychology found that slow, paced breathing improves emotional regulation and strengthens vagal tone (Front Psychol. 2017). And a 2024 study published in Brain Sciences showed that breathing-focused interventions increased mindfulness and reduced stress and rumination in adults with high stress (Brain Sci. 2024).
Even better? People who practiced HRV biofeedback breathing were able to improve focus, reduce anxiety, and regulate cravings—especially those stress-related, mindless, “why am I eating this?” kinds of cravings.
How to Practice
No chanting necessary. No candles required. Here’s how to get started:
1. The 5-5-5 Breath
Inhale for 5 seconds
Exhale for 5 seconds
Repeat for 5 minutes
This will slow your breathing to around six breaths per minute, which is the sweet spot for HRV improvement.
2. Stack It Onto Something You Already Do
Do it while your coffee brews. While waiting in line. Before a meal. Tie it to a habit and let it grow from there.
3. Try Biofeedback (Optional Nerd Bonus)
If you’re data-curious, you can use a wearable (like a Whoop, Oura Ring, or Apple Watch) to track HRV trends over time. No need to obsess—just observe.
Cravings, Meet Your Match
Cravings spike when your nervous system feels overwhelmed and under-resourced. This is why trying to “think your way out” of a craving rarely works—it’s not a willpower issue. It’s biology. But by breathing intentionally, you help reset your system.
With more vagal tone and better HRV, your prefrontal cortex (the rational, decision-making part of your brain) gets back online. That means you're better equipped to pause, notice what you're feeling, and choose something other than a snack to cope.
The Takeaway: Breathe First, Snack Second (Or Not At All)
Improving HRV isn’t about chasing some elite-athlete metric. It’s about tuning your nervous system so you can respond to stress instead of reacting to it. With a few minutes of intentional breathing each day, you're not just calming your heart—you’re quieting cravings, sharpening focus, and re-learning how to trust your internal signals.
It's a small shift. But like most good things, it adds up.
References:
Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology. PMC5344958
Thompson, E. J., & Manzella, F. (2024). Breathing-Focused Mindfulness Training Improves Heart Rate Variability and Emotional Regulation. Brain Sciences. PMC10973375