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Jul 9, 2026 HRV: The Complete Guide to Reading Your Nervous System Heart rate variability is the single clearest at-home window into your autonomic nervous system. This is the complete guide: what RMSSD, SDNN, HF and LF actually mean, what moves them, how to measure well, and how to read the trend without spiraling. HRVJul 7, 2026 Recovery from Post-Viral Dysautonomia: Turning Data Into Decisions Recovery from POTS and post-viral dysautonomia is slow, noisy and non-linear, which is exactly why it's so easy to lose hope in the day-to-day. Here's how to pace, read your trends, and turn months of scattered data into decisions that actually bend the curve. RecoveryJul 6, 2026 Gentle Low-Histamine Meal Ideas for Bad POTS Days A crash-day toolkit of low-effort, lower-histamine meals that also respect POTS: salt-forward, easy to digest, and cookable with minimal standing. Idea lists, not fussy recipes, with one habit that changes everything: cook fresh, freeze fast. FoodJul 5, 2026 Getting Started with Autonomic: Your First Week of Tracking A friendly, low-effort plan for your first seven days. Set a baseline, build a simple morning habit, and learn what to ignore while your data is still finding its feet. The appJul 3, 2026 Autonomic: Measure, Analyze, Monitor, Act Everything about autonomic recovery comes down to one loop: measure what's happening, analyze the trend, monitor for warnings, and act. Autonomic is the app built to close that loop: private, offline, and scored against medical thresholds. The appJul 1, 2026 What Recovery Actually Looks Like: The Non-Linear Curve Recovery from post-viral dysautonomia and POTS is real but slow, and it almost never moves in a straight line. Here is what the honest timeline looks like, why plateaus mislead you, and what to watch instead of the daily noise. RecoveryJun 25, 2026 Resonant Breathing & HRV Biofeedback: The 6-Breaths-a-Minute Protocol Slowing your breath to about six breaths a minute is one of the few things that reliably raises HRV in real time. Here is the mechanism, a concrete protocol, and honest caveats for sensitive nervous systems. HRVJun 20, 2026 Sleep and Autonomic Recovery: Your Biggest Daily Lever Most of your parasympathetic restoration happens overnight, which makes sleep the single biggest lever you have on autonomic recovery. Here is how dysautonomia disrupts it, and gentle, realistic ways to sleep better. RecoveryJun 18, 2026 How to Improve Your HRV: What Actually Works (and What Doesn't) The honest, evidence-based guide to raising heart rate variability, ranked by real-world impact. Sleep and pacing beat any gadget, and in post-viral illness HRV mostly rises as the underlying dysregulation heals. HRVJun 11, 2026 POTS Treatment: Salt, Fluids, Compression & Medication Explained POTS treatment usually starts with volume, compression and a careful exercise ramp, and adds medication when those aren't enough. Here's how each piece works and why it's almost always a combination. POTSJun 6, 2026 Pacing 101: How to Find and Expand Your Energy Envelope Pacing is the single most important recovery skill for POTS, long COVID and ME/CFS. Here is how to find the edge of your energy envelope, stop the boom-and-bust cycle, and expand your capacity without triggering a crash. RecoveryJun 4, 2026 Why Your HRV Dropped Overnight: Reading the Daily Number You checked your morning HRV and it cratered. Before you spiral, here is what actually moves a single reading, why one day is mostly noise, and how to read the rolling trend that really matters. HRVMay 26, 2026 How to Find Your Triggers With a Symptom Journal Scattered logs rarely reveal what sets off a crash. Here is how to keep a symptom journal that turns daily notes into cause-and-effect, including the delayed reactions that make triggers so hard to spot. RecoveryMay 23, 2026 Exercise for POTS: The Levine Protocol & How to Start Safely Upright exercise often backfires early in POTS. The recumbent-first approach (the Levine and CHOP protocols) trains your heart lying down first, then works toward standing over months. Here is how to start without crashing. POTSMay 19, 2026 Post-Exertional Malaise: What Long COVID Recovery Depends On Post-exertional malaise is the delayed, disproportionate crash after exertion that defines ME/CFS and shadows long COVID. Here is why the delay makes it dangerous, why pushing through backfires, and how to see it coming. Long COVIDMay 14, 2026 Turn Months of Data Into a Five-Minute Doctor Conversation Appointments are short and symptoms are hard to describe from memory. Here is how to use your own tracked data to walk in with a clear, specific summary your clinician can act on. Recovery