Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

In this episode, I explain how to increase your control over your
nervous system — not just to manage stress, but to recalibrate your
autonomic nervous system for long-term physiological resilience and
adaptability. This episode goes beyond basic stress management
techniques to explore how to fine-tune your nervous system, become
more stress tolerant, and use your personal data to know exactly
when and how to intervene. Using the three I’s framework —
Investigate, Interpret and Intervene — I explain how to assess key
physiological markers such as heart rate variability (HRV),
respiratory rate and CO₂ tolerance. I also discuss a range of tools
and strategies, ranging from free to clinical-grade, that can shift
your nervous system acutely (like cold exposure or visual resets)
and chronically (such as structured breathwork or exercise). This
episode is for anyone looking to actively train their brain and
body to improve resilience, adaptability and peak performance. Read
the episode show notes at performpodcast.com. Thank you to our
sponsors AG1: https://drinkag1.com/perform David:
https://davidprotein.com/perform LMNT:
https://drinklmnt.com/perform Momentous:
https://www.livemomentous.com/perform Eight Sleep:
https://www.eightsleep.com/perform Timestamps 00:00:00 Controlling
Your Nervous System 00:04:59 Nervous System Branches, Recalibrate
Autonomic Nervous System 00:09:46 Sponsors: AG1 & David Protein
00:12:30 Read & Regulate, Highway Analogy, Resilience 00:18:35
Investigate: Performance-Based Tests, Psychology &
Physiological Markers 00:24:07 Heart Rate Variability (HRV), Genes
& Lifestyle, Age, Health & Resilience 00:36:22 Sponsors:
LMNT & Momentous 00:39:23 Tool: Measuring HRV 00:41:46
Respiratory Rate, CO2 Tolerance Test 00:45:37 Metabolism &
Respiration, Chronic Hyperventilation, Overbreathing 00:53:46 Tool:
Measuring Respiratory Rate 00:54:48 Interpret: HRV Scores, Device
Variability, Standard Deviation 01:00:48 HRV Stability, Sleep
Schedule, Alcohol, Exercise & Meal Frequency 01:04:34 Sponsor:
Eight Sleep 01:05:56 HRV Data & When to Intervene, Acute vs
Chronic, Training 01:09:16 Interpret: Respiratory Rate,
Overbreathing & Breathing Problems 01:15:53 Intervention: Acute
Changes, 4x4 Matrix 01:17:50 Acute & Chronic Categories; Cold
Water Immersion 01:21:50 Acute Actions, Visual Resets, Valsalva
Maneuver, Vagal Nerve Stimulators 01:28:09 Chronic Actions,
Desensitization, Timing for Results 01:32:57 Exercise,
High-Intensity Interval Training (HIIT) 01:34:57 Breathwork, Tool:
Reduce Stress & Anxiety with Breathwork 01:42:47 Internal
Biofeedback, Meditation, Cold Exposure, Gear 1 Walking 01:48:55
External Biofeedback, Weight Belt 01:52:26 Resonant Breathing, HRV
Biofeedback; Haptic Biofeedback 02:00:28 Supplements, Omega-3s,
Watermelon Juice, Ashwagandha, Vitamin D & B12 02:03:33 Recap
& Key Takeaways 02:07:28 Zero-Cost Support, YouTube, Spotify
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