22 | Unlock Hidden Pain Relief by Boosting Your Heart Rate Variability Now

In today's episode of the Pain-Free Formula podcast, Stacey invites you to explore a surprising, science-backed lens through which to understand persistent pain and stress.

She dives into a physiological metric that’s gaining popularity, but is often misunderstood, especially in relation to chronic discomfort. Far from being a dry medical stat, it’s revealed to be a dynamic, real-time reflection of how our bodies adapt to the stressors of modern life, and it may be the key to unlocking greater resilience and calm.

You'll be guided through the ways this measure interacts with the nervous system, pain sensitivity, and emotional states. Stacey draws powerful connections between what’s happening in your body and how seemingly small shifts—like breathing patterns, daily movement, mindfulness, and even sleep quality—can create meaningful change. Techniques rooted in ancient wisdom and modern research are highlighted as practical steps to gently move out of "fight or flight" and into a more healing, parasympathetic state.

Want to reduce pain without meds? This episode reveals how your heart’s rhythm may hold the key. Tune in to learn how small changes—like your breath, sleep, and mindset—can improve your nervous system and help you heal from the inside out.

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Enjoy!

In This Episode You'll Learn:

• The concept of heart rate variability (HRV) and its relevance to pain relief, healing, and wellness.

• Why low HRV makes the body more sensitive to pain, similar to how pain medications and stress can increase pain sensitivity.

• Science-backed strategies to improve HRV, starting with slow, controlled breathing, which stimulates the vagus nerve and increases parasympathetic tone.

• Mindfulness and meditation practices, such as body scans and guided visualization, and their effectiveness in increasing HRV over time.

• The importance of sleep in HRV improvement, with better sleep leading to higher HRV during deep, restorative stages.

• And much more...

Notes:

• No food 2–3 hours before bed due to insulin resistance at night.

• Skip the alcohol nightcap, especially daily.

• Avoid blue light at least 90 minutes before bed.

• Keep your bedroom cool. The ideal temperature is revealed.

• Get 5–15 minutes of natural sunlight within 30 minutes of waking. Find out how in the podcast.

• Magnesium glycinate or threonate. Why? Tune in.

• Track your sleep, food, and pain patterns.

• Don't exercise too hard before bed.

Resources:

New You Health and Wellness

New You Health and Wellness eBooks