PODCASTThe Dr. Hyman Show: Why You Are TIRED All The Time
Dr. Andy Galpin
PodcastMay 29, 2026
Perform Ep 21: Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
Contributor: Dr. Andy Galpin
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.
Articles
- Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study (Cureus)
- Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial (Frontiers in Physiology)
- The three Rs of cardiac vagal control functioning: Resting, reactivity, and recovery (Frontiers in Neuroscience)
Books
Other Resources
- Huberman Lab Essentials: Tools for Managing Stress & Anxiety
- Shiftwave
- Paced Breathing app
- The Health & Human Performance Foundation
Perform Episodes Mentioned
- Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
- How to Use & Interpret Blood Tests for High Performance
People Mentioned
- Martin McPhilimey: breath and stress scientist
- Jill Miller: author, fascia expert
- Jay Wiles: clinician, expert on stress physiology and human performance
Disclaimer
The content on this site is provided for general informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment, and is not a substitute for consultation with a qualified healthcare professional. No practitioner-client relationship is formed through your use of this content. Any information presented here should not be used as a basis for medical decisions without first consulting a licensed physician or other qualified healthcare provider. If you have a medical condition or health concern, seek the guidance of a qualified professional before making changes to your health, nutrition, or training practices. Reliance on any information provided here is solely at your own risk.