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.
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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 Hyperventilation, Overbreathing
00:53:46 Tool: Measuring Respiratory Rate
00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation
01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency
01:04:34 Sponsor: Eight Sleep
01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training
01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems
01:15:53 Intervention: Acute Changes, 4x4 Matrix
01:17:50 Acute & Chronic Categories; Cold Water Immersion
01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators
01:28:09 Chronic Actions, Desensitization, Timing for Results
01:32:57 Exercise, High-Intensity Interval Training (HIIT)
01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork
01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking
01:48:55 External Biofeedback, Weight Belt
01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback
02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12
02:03:33 Recap & Key Takeaways
02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
Disclaimer & Disclosures
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Perform with Dr. Andy Galpin 
