# Slow down your breathing to improve your willpower Heart rate variability (HRV) refers to the variation of heart rate between inhalation and exhalation. High HRV is healthy: it means that your heart is receiving signals from both the sympathetic and parasympathetic nervous systems. What is more, HRV has been linked to higher self-control and is a good predictor of one's ability to resist cravings. HRV is also the strongest measurement of the *Pause & Plan* response, which is the opposite of the famous *Fight or Flight* response. In the latter, energy moves from the brain to the body to allow for quick action. By contrast, in the former, the prefrontal cortex tells the lower brain regions that self-control is needed. There are many ways to improve HRV: exercise (see [[Exercise is critical to brain development]]), sleep (see [[Sleep is critical to your body]]) meditation and breathing technique, among others. Try the following routine (make sure to [[Breathe through your nose]]): breathe in for 10 seconds, then out for 10 seconds, and repeat for 5 to 10 minutes. It should calm you down and boost your HRV. --- ## 📚 References - [[@whativelearnedImproveWillpowerMins2017|Improve Willpower in 5 Mins | How Heart Rate Variability helps Brain Function]]