Helping you recover and improve your HRV | Ex-Pro Soccer S&C Coach | MSc Sports Science | Worked 1-1 with Denmarks most successful founders.
Free 5-day recovery primer 👇
Joined March 2025
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Every time you:
Reach for the coffee.
Fight to keep your eyelids open.
Get a headache from concentrating.
Remember: this could have been avoided.
It’s your system telling you something is out of balance.
I’m telling you: you can live with a much higher baseline of energy and far fewer energy slumps.
Track your HRV to avoid burnout
Track your HRV to among your training
Track your HRV to improve energy levels
Track your HRV to outperform people your know
In 15 years, we’ll look at sleep the way we look at smoking today.
“Can’t believe they used to allow screens in bed, light coming through the windows, and unregulated room temperatures in the bedroom.”
- Your kids will be saying this.
If you’re an entrepreneur or business leader, start your mornings like this:
-Get morning sunlight
-No phone for the first 30 minutes
-Take creatine
-Meditate
Do this consistently, and your energy can reach a whole new level.
Measuring HRV is like measuring the strain on your body.
It tells you how much stress you put in your system over the last few days, and how ready you are to push toward your limits.
Essential for high achievers who want to know when to push and when to recover.
If you want more stable energy, adopt these habits:
• Eat fiber before carbs at every meal
• Delay morning coffee by 90 mins
• Supplement with creatine
• Get morning sunlight
• Move daily
Cant wait for this to launch
Today, we're launching Otea: our at-home, precision wellness device. Urine analysis for training readiness.
Get to know your biochemistry, connect your wearables, and listen to your body before every workout.
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A high HRV is generally correlated with better recovery, greater parasympathetic activity, and greater adaptability to stress.
A decrease in HRV is generally correlated with increased physiological stress, poorer recovery, illness, fatigue, or accumulated training load.
Every time you:
Push through tiredness to make that presentation.
Lose an hour of sleep to answer emails.
Push through a workout while sleep-deprived.
You’re adding stress to your system.
Over time your performance will suffer.
It’s difficult to know exactly when...
One useful way to monitor your overall load, is to track your HRV trend alongside sleep, resting heart rate, and how you feel.
I’m testing whether breathwork can increase my HRV.
Research suggests that slow breathing can increase HRV, both during the practice and after repeated sessions.
So I’m testing it on myself.
I’ll practice consistently and track my HRV over the coming weeks.
Looking forward to seeing the results.
Is your energy dropping after lunch?
Do you feel the heavy fight to stay focused after eating?
Reaching for coffee, but it doesn’t help?
It might not be an energy problem... it could be the way your meal affects your blood sugar.
Carb-heavy meals can cause a larger rise in blood glucose, followed by a drop. For some people, this can contribute to feeling tired or sluggish.
One simple strategy:
Start your meal with fiber-rich foods like vegetables.
It can help slow digestion and reduce the post-meal glucose rise.
You’re overlooking one metric on your fitness tracker:
Respiratory rate.
An increase in your resting respiratory rate can sometimes be an early sign that your body is under stress.
Illness, poor recovery, or disrupted sleep.
Track your baseline and look for meaningful changes over time.
Use it in combination with HRV, resting heart rate, sleep, and how you actually feel.
As someone building a business alongside a 9–5, I make sure to protect my evening routine;
– No phone for the last 60 minutes before bed
– No media for the last 30 minutes
– Finish dinner +3 hours before bed
– Dim the lights after dinner
Breathwork can increase your HRV.
And so, you stress resilience.
Slow, controlled breathing - around 5–6 breaths per minute - can increase HRV in the short term by influencing the autonomic nervous system.
These small breaks are what enables busy overachievers to stay consistent.
Try 5–10 minutes of slow, comfortable breathing when you need to reset.
Nicolas Lassen retweeted
Your breath is a direct reflection of how you experience life.
Your breathing regulates your nervous system.
Your nervous system controls what you experience on the day-to-day basis in life.
Individuals who breathe through the mouth into the chest using short, sharp and shallow breaths will experience a significant increase in stress and overwhelm throughout the day.
Individuals who breathe through the nose into the belly using light, slow and deep breaths will experience a significantly calmer state throughout the day.
Your breath is a direct reflection of how you experience life.
Optimal breathing leads to optimal nervous system regulation leading to optimal life experience.
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Are you an individual looking to use the power of breathwork to reduce anxiety, improve sleep and maximise athletic performance?
DM me ‘BREATHE’ to find out more details on my Breathe2Achieve program.
As a founder or business leader, you have a busy schedule.
You make important decisions all day long.
Every decision uses a little bit of mental energy, and that energy isn’t unlimited.
So, take small breaks throughout the day to recharge.
NSDR, breath-focused meditation, and breathwork can help you reset and come back with a clearer mind.
Nicolas Lassen retweeted
As a breathwork coach, the best way to reset my nervous system is finding 10 minutes a day to move out of sympathetic overdrive into rest & digest parasympathetic paradise.
Easiest place to start?
4 second inhale.
6 second exhale.
5 minutes a day.
Just try it.
Small downwards trend in my HRV. Here's what it tells me;
Your overall load might be slightly too much.
Here's what I'm thinking;
-Sleep's been a bit off the last week
-Cumulative workload has increased
-Training load has increased
Here's what I'm doing to avoid a real drawback in energy and performance;
-Deload week in exercise
-Prioritize getting back on track with sleep
-Include daily midday NSDR session next week.
If you want to track your stress levels, get a whoop.
Or an Oura, Garmin or Amazfit strap like me.
Just something that tracks your HRV reliably.
HRV may be one of the most useful objective markers we have for monitoring cumulative stress.
Training is only one part of the equation.
But work, sleep, and psychosocial stress all contribute to your total load.
A systematic review by Järvelin-Pasanen et al. (2018) found that across occupational studies, higher work-related stress was consistently associated with lower HRV.
That's why HRV is my favorite metrics to track.
Because it helps me track how my body is responding to my overall load.
