Inna Khazan Quoted in The New York Times on HRV, Breathing, and Better Health

Heart rate variability, or HRV, has become a growing focus in conversations about stress, resilience, performance, and well-being. As wearable devices put more health data into people’s hands, many are asking an important question: does improving HRV actually mean better health?

In a recent New York Times article, Inna Khazan, PhD, was quoted as an expert on HRV and resonance frequency breathing. Her contribution highlights an important point that is often missed in popular discussions of wearables and health metrics: numbers can be useful, but they matter most when they are understood in context and paired with evidence-based strategies.

The article states:

Does Improving HRV Mean Better Health? To help clients raise their HRV, some consultants train them to breathe at a slow, steady rate known as the “resonance frequency” for several minutes a day. The resonance frequency varies from person to person, said Inna Khazan, a clinical and performance psychologist at Harvard Medical School, but generally means inhaling and exhaling three and a half to seven times a minute. A lawyer at a financial firm who did not want to draw attention to her employer said she had raised her HRV by working on her breathing with Dr. Khazan and felt it had sharpened her mental acuity. This is in line with studies indicating that these techniques can improve executive function and conditions like depression, though some of the research is at an early stage or in need of more rigor.

What Is HRV?

Heart rate variability refers to the variation in time between heartbeats. Although many people assume the healthiest heart beats at a perfectly steady rhythm, the body actually functions best with a certain amount of natural variability. In general, HRV reflects the flexibility of the nervous system and the body’s ability to respond to changing demands.

This does not mean that a higher number is always better in every situation, or that HRV should be treated as a score to chase. HRV is one piece of information. It can be useful, but it should be interpreted thoughtfully rather than obsessively.

What Is Resonance Frequency Breathing?

One of the most effective ways to influence HRV is through slow, paced breathing. A specific approach known as resonance frequency breathing helps synchronize breathing, heart rate, and the autonomic nervous system. For many people, this breathing pace falls somewhere between about three and a half and seven breaths per minute, though the exact rate varies from person to person.

When practiced consistently, resonance frequency breathing can help improve emotional regulation, reduce physiological stress, and support clearer thinking. It is a practical skill that people can use in everyday life, whether they are dealing with anxiety, high-pressure work demands, performance stress, or general overwhelm.

Why This Matters

Wearables can be motivating. They can help people notice patterns and become more aware of sleep, stress, exercise, and recovery. But data alone does not create change. The real value comes from learning how to respond to that information in a helpful way.

That is where expertise matters.

Inna’s work focuses not just on understanding stress and physiology, but on teaching clients how to work with their nervous systems more effectively. Breathing practices, biofeedback, and evidence-based psychological tools can help people improve both well-being and performance in a way that is sustainable and grounded in science.

This is especially important because many people see a metric on a watch or app and immediately interpret it as a judgment. A dip in HRV may trigger worry. A rise may feel reassuring. But health is more nuanced than that. Context matters. Trends matter. Individual differences matter.

The goal is not perfection. The goal is flexibility, resilience, and the ability to recover.

A Thoughtful Approach to HRV

For people interested in improving HRV, the best starting point is not fixation on the number itself. It is learning skills that support nervous system regulation. These may include:

• slow, paced breathing

• biofeedback training

• better sleep habits

• stress management skills

• regular recovery practices

• a more balanced relationship with health data

When people learn how to influence their physiology intentionally, they often experience benefits that go beyond a single metric. They may feel calmer, think more clearly, and respond more effectively under pressure.

Inna’s Perspective

Inna Khazan’s approach brings together psychology, performance science, and biofeedback to help people build these skills in a practical way. The goal is not just to “improve a score,” but to help clients feel and function better in their lives.

Read the Original Article

Inna was featured in The New York Times article, When Your Apple Watch Becomes an Office Taskmaster. You can read the original article on the New York Times website.

Interested in Learning More?

If you are curious about HRV, resonance frequency breathing, biofeedback, or evidence-based approaches to stress and performance, Boston Center for Health Psychology offers resources and services to help.

Understanding your body’s signals is only the beginning. Learning how to work with them is where meaningful change happens.