Dave Asprey and Dr. Rollin McCraty on Coherence, Longevity, and Real Time HRV Training
HeartMath’s research director, Rollin McCraty, PhD, was recently Dave Asprey’s guest on The Human Upgrade podcast.
“Before there were Oura Rings and WHOOP bands, HeartMath was already training HRV—not just tracking it.“
—Dave Asprey
For more than three decades, the HeartMath® Institute has pioneered the science of heart-brain communication and the technology that trains it. In a recent conversation on The Human Upgrade podcast, biohacking pioneer Dave Asprey sat down with Dr. Rollin McCraty—HeartMath’s Director of Research—to explore how training heart coherence can transform health, performance, and even collective consciousness.
What Is Heart Rate Variability—Actually?
At its simplest, heart rate variability (HRV) is the change in time between each heartbeat. A healthy heart doesn’t beat like a metronome—it moves in rhythm, constantly adapting to internal and external demands.
“Rhythm is everything. When the heart’s rhythm becomes coherent, the entire system synchronizes.”
—R. McCraty
Dr. McCraty explains that HRV is more than a fitness metric—it’s the window into your nervous system’s flexibility and your body’s ability to self-regulate.
Tracking vs. Training HRV
Most wearables track HRV. HeartMath’s tools train it.
“Tracking HRV is like stepping on a scale. Training it is like the workout for your nervous system.”
—R. McCraty
Using the Inner Balance™ Coherence Plus sensor and HeartMath app, you receive real time biofeedback that teaches your body what coherence feels like—an optimal physiological state where the heart, brain, and nervous system work in harmony.
Asprey describes it as learning to “make the light turn green.” Within seconds, you see and feel your internal system shift from stress to balance.
Your Heart: The Master Conductor
Dr. McCraty describes the heart as the conductor of an orchestra:
“When the conductor gets frantic and frustrated, the music gets discordant and chaotic. When the heart is coherent, everything plays in harmony.”
Heart coherence isn’t about slowing your heartbeat; it’s about aligning your internal rhythms. In a coherent state, your hormones, immune system, and brain function coordinate efficiently—creating calm focus, resilience, and energy conservation.
Five Minutes a Day Can Rewire Your System
You don’t need hours of meditation to experience results. Dr. McCraty’s research shows that five minutes of coherence training a day can begin to rewire your nervous system.
After six weeks of daily practice, most people establish a measurable new baseline: steadier HRV, fewer stress triggers, and faster recovery from daily challenges.
“Five minutes a day… builds a new baseline in our brain and nervous system.”
—R. McCraty
The Biohacker’s Edge
From Navy SEALs and Olympic athletes to longevity researchers and entrepreneurs, high performers use HeartMath to sharpen focus, accelerate recovery, and sustain energy.
Used by over 40 MLB teams, professional athletes, healthcare providers, and the U.S. military, HeartMath’s tools are trusted worldwide for building resilience and optimizing human performance.
Coherence training complements every other optimization strategy—nutrition, sleep, light, breathwork—by training the control system behind them all: your nervous system.
Beyond the Individual: Coherence Is Contagious
HeartMath’s research has shown that when groups practice coherence together, their heart rhythms begin to synchronize—and even align with Earth’s natural electromagnetic rhythms.
Dave and Dr. McCraty agree that when people are more coherent, they become both balanced individually and more connected collectively.
It’s a powerful reminder that human performance and planetary harmony may share the same frequency.
Try It Yourself
Experience what Dave Asprey calls “foundational to biohacking.”
Train your HRV in real time—and feel the shift for yourself.
