The Best 'Research-Backed' Breathing Method for Stronger HRV

Heart Rate Variability (HRV) has become one of the most discussed metrics in the field of health and performance. It’s an essential indicator of our nervous system’s adaptability and resilience, yet few people truly understand how to improve it effectively.

Over the past 14 months, I’ve conducted HRV research on more than 100 participants, measuring the effects of various breathwork techniques. What I found was surprising: one breathing technique consistently outperformed the rest—Exhume breath, also known as Bee Breath or 'Bhramari.'

A research participant shows massive spikes in hrv during exhume breath.

Let’s explore why HRV is such a critical metric, how my research was conducted, and why Bhramari breath is emerging as one of the most powerful tools for increasing HRV.

What is HRV and Why is it Important?

Heart Rate Variability (HRV) refers to the variation in time between heartbeats. Unlike your resting heart rate (which is simply how many times your heart beats per minute), HRV measures the subtle fluctuations in your heartbeat. A higher HRV typically indicates a more adaptable, resilient nervous system, while a low HRV is often linked to stress, fatigue, and overall poor health.

HRV is controlled by the autonomic nervous system (ANS), which has two primary branches:

• Sympathetic Nervous System (SNS): The “fight-or-flight” response, activated by stress.

• Parasympathetic Nervous System (PNS): The “rest-and-digest” response, associated with recovery and relaxation.

  
  

The balance between these two systems is crucial. A high HRV suggests strong parasympathetic activation, meaning the body is efficiently switching between states of stress and recovery. Research has shown that higher HRV is linked to:

• Improved cardiovascular health

• Faster recovery from exercise

• Better stress resilience

• Enhanced cognitive function and emotional regulation

• Lower risk of chronic disease

  
  

Given its importance, many researchers and biohackers have searched for ways to improve HRV, but the results have been inconsistent—until now.

My Research on HRV and Breathwork

Over the past 14 months, I’ve been testing different breathing techniques on a group of over 100 participants while tracking their HRV responses using advanced biometric tools. The study included a variety of breathwork methods, including:

• Slow diaphragmatic breathing (Coherent Breathing)

• Box breathing

• Alternate nostril breathing (Nadi Shodhana)

• Triangle Breath (4 seconds in, 4 seconds out, hold for 4)

• Bhramari breath (Exhume or Bee Breath)

Each session followed a standardized protocol:

1. Baseline HRV measurement (3 minutes of normal breathing)

2. 5 minutes of the breathwork technique

3. Post-breathwork HRV measurement (3 minutes)

4. Analysis of the difference in HRV values

   
   

HRV and brain wave research participant in the Reconnect breath lab.

After analyzing the data, one method stood out—Bhramari breath (Exhume) consistently led to the greatest increases in HRV across participants.

Why Bhramari Breath (Exhume) Works Best for HRV

Bhramari breath, or Bee Breath, is a yogic breathing technique that involves creating a humming sound while exhaling. The vibrations stimulate the vagus nerve, which plays a crucial role in activating the parasympathetic nervous system.

The Science Behind It

1. Vagus Nerve Activation

   • The vagus nerve is the primary communicator between the brain and the body’s internal organs. Bhramari breath stimulates the vagus nerve through humming and vibration, promoting a deep state of relaxation and increasing HRV.

2. Nitric Oxide Production

   • Studies have shown that humming dramatically increases nitric oxide (NO) levels in the nasal passages, which enhances oxygen uptake and circulation. This leads to better cardiovascular function and HRV improvements.

3. Slows Respiratory Rate

   • Bhramari naturally encourages a slow, controlled exhale, which improves baroreflex sensitivity—a key mechanism in HRV regulation.

4. Reduces Stress and Cortisol Levels

   • Research suggests that the extended exhale and vibrations from Bhramari breath reduce cortisol, the stress hormone, thereby improving parasympathetic dominance and increasing HRV.

     
     

Key Findings From My HRV Research

1. Largest Increase in HRV

Participants who practiced Bhramari breath saw an average HRV increase of 28%, significantly higher than any other breathwork method tested. For comparison:

• Coherent Breathing: 25% increase

• Box Breathing: 14% increase

• Triangle: 12% increase

• Alternate Nostril Breathing: 11.5% increase

2. Immediate and Lasting Effects

• HRV gains were noticeable within the first 5 minutes of practice.

• Effects lasted for over 30 minutes post-practice in many participants.

3. Universally Effective

• Exhume breath showed consistent results across all demographics, including age, fitness level, and baseline HRV scores.

  
  

How to Practice Exhume Breath for HRV Boosting

To maximize the HRV benefits of Exhume breath, follow this simple step-by-step guide:

1. Find a Comfortable Position

Sit in a relaxed, upright posture with your eyes closed.

2. Inhale Deeply Through the Nose

Take a slow, controlled breath in through your nose, filling your lungs completely.

3. Exhale with a Humming Sound

As you exhale, gently hum like a bee (a deep, resonant “Mmm” sound). The vibration should be felt in your throat, head, and chest.

4. Repeat for 5-10 Minutes

Continue for at least five minutes, allowing yourself to sink into relaxation.

5. Focus on the Vibration

Direct your awareness to the humming sensation and let it calm your mind and body.

Final Thoughts: The Future of HRV Training with Breathwork

Through my research, it has become clear that Exhume breath is the most effective breathwork method for increasing HRV. Whether you're an athlete, biohacker, or simply looking to improve your stress resilience, integrating this technique into your routine can enhance recovery, boost cardiovascular function, and improve emotional regulation.

With its simplicity, accessibility, and scientifically backed benefits, Exhume breath is a powerful tool for optimizing HRV and overall well-being. If you’re serious about taking control of your nervous system, I highly recommend trying this technique and tracking your own HRV improvements.

Want to learn more? Stay tuned as I continue my HRV research and explore deeper connections between breath, neuroscience, and performance. Or join one of our upcoming instructor trainings.

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KEVIN CONNELLY

Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences in Mexico and around the world. He is one of the leaders in breathwork-related research and conducts studies on the effects of breath on the heart and brain. Kevin delivers breathwork and cold exposure trainings for retreats, corporate events, and anyone looking to improve their physical and mental wellness.