Summary
Long-term yoga practitioners have higher resting HRV than non-practitioners. Even beginners show HRV improvements after 8-12 weeks of regular practice, particularly styles emphasizing breath control.
Methods
Meta-analysis of yoga interventions and HRV outcomes
Key Findings
- Experienced practitioners had 10-20% higher baseline RMSSD
- 8-12 weeks of practice improved HRV in beginners
- Breath-focused styles (pranayama) showed strongest effects
- Benefits persisted with continued practice
Limitations
Self-selection bias in long-term practitioners
What This Means for You
Regular yoga practice—especially styles incorporating breath work—can meaningfully improve baseline HRV. Effects appear within 2-3 months and are maintained with continued practice.
Source
Read the original paper in Complementary Therapies in Medicine ↗
Added to HRV Zone: 2025-01-09