In this episode, we sit down with Dr. Jay Wiles to unpack the science of nervous system regulation and Heart Rate Variability. Dr. Wiles explains why many popular nervous system tools fail to deliver lasting results, breaks down the role of the vagus nerve, and shares how Heart Rate Variability (HRV) can be used as a personalized metric for resilience and recovery. The conversation dives into resonant breathing, how to find your optimal breathing rate, and why comparing your HRV scores to others can be misleading. He also introduces his Nervous System Resiliency Training (NSRT) framework and discusses the innovative Ohm Health lamp, a device designed to help users train autonomic flexibility and improve stress resilience. Whether you're new to HRV or looking to optimize performance, this episode offers practical strategies for building a more resilient nervous system.
Dr. Jay Wiles is a clinical health and performance psychologist, internationally recognized expert in HRV biofeedback and psychophysiology, and Chief Health & Performance Officer at Ohm Health. He has worked with professional athletes and organizations across the MLB, NHL, NFL, NBA, PGA Tour, Formula One, and Fortune 100 companies, helping high performers improve resilience, recovery, sleep, and performance under pressure. He is the originator of Nervous System Resiliency Training (NSRT), a structured, protocol-driven framework for training autonomic flexibility that translates the principles of nervous system regulation into measurable improvements in health, well-being, and human performance.
SHOW NOTES:
0:39 Welcome to the podcast!
3:44 About Dr. Jay Wiles
4:46 Welcome him to the show!
6:35 Why nervous system tools don’t work
12:27 The Vagus Nerve explained
15:38 Vagal nerve stimulators
17:32 How HRV relates to the vagus nerve
18:40 HRV 101
20:45 Brake vs Gas pedal analogy
23:09 Why you shouldn’t compare HRV scores
28:13 Genetics for HRV
30:49 What to do if you’re frustrated with HRV!
31:47 What is Resonance?
36:00 Resonant breathing
38:26 Visual of dysregulated nervous system
42:29 Optimal breathing rates
47:05 How to determine your resonant breath rate!
50:01 The Ohm Health lamp
56:32 Specs & portability
59:24 Recommended usage for benefits
1:03:05 Are vagus nerve stimulators a waste?
1:05:20 His opinion on other breathing techniques?
1:07:00 How to get an Ohm lamp!
1:07:49 Thanks for tuning in!
RESOURCES:
Website: Ohm Health - code: BIOHACKERBABES
Dr. Jay: www.thrive-wellness.com
IG: @ohm.health
IG: @drjaywiles
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