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

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/enhance-your-physical-mental-resilience-hrv-respiratory-rate-rhr
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/enhance-your-physical-mental-resilience-hrv-respiratory-rate-rhr.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2025-04-16T08:00:00+00:00
Episode link: https://performpodcast.com/enhance-physical-mental-resilience-hrv-respiratory-rate-rhr/
Audio file: https://traffic.megaphone.fm/SCIM4685954077.mp3?updated=1744778609
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/enhance-your-physical-mental-resilience-hrv-respiratory-rate-rhr
Duration seconds: 7732

## Resource

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 Hy…

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## Transcript

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