How to Lower Your Heart Rate

People with a resting heart rate above 100 beats per minute have a 78% higher risk of heart disease than the general population. If your heart beats too fast at rest, it could be a sign that you’re in poor health or under stress. If your heart rate is too fast, you must take steps to slow it down! You can follow these methods to temporarily reduce “high” or “very high” beats. The next step is to improve your heart rate long-term with exercise.

Extreme caution: This may be a heart attack-related tachycardia that requires immediate medical attention.

Table of Contents

Reduces heart rate very fast

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Practice breathing slowly and deeply. This may sound difficult, but lowering your breathing rate will also help slow your heart rate. Inhale for 5-8 seconds, hold your breath for 3-5 seconds, then exhale slowly for 5-8 seconds. Try to exhale completely to lower your heart rate. ^{[1] X Research Source}

Try the 4-7-8 breathing technique. This technique is performed as follows: inhale while counting to 4, hold your breath for 7 hours and exhale for 8 hours, while making a “puff” sound. Repeat this exercise 3 or more times. ^{[2] X Research Source}

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Stimulation of the vagus nerve. This is a method of stimulating the vagus nerve responsible for controlling the heart rate. To perform this method, you will do the Valsalva maneuver. After taking a deep breath, strain your abdominal muscles as if you were pushing during a bowel movement. Hold for 5 seconds, then release. You can do it as many times as you want to get the results you want. Other ways to stimulate the vagus nerve include: ^{[3] X Research Source}

Cough
Stimulating dry vomiting with fingers
Squeeze your knees close to your chest

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Perform carotid sinus massage. The carotid artery runs down the throat, next to the vagus nerve. You can use your fingers to gently massage to stimulate the surrounding nerves to reduce the heart rate. ^{[4] X Research Sources}

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Splash cold water on your face. Splashing ice water on your face stimulates the diving reflex, which slows down metabolism. Continue splashing ice water on your face until you notice a drop in your heart rate. ^{[5] X Research Sources}

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Take beta-blockers. If you regularly have an excessively fast heart rate, you can see your doctor for a prescription for a medication that slows the heart rate, such as a beta-blocker. You should arrange to see your doctor to determine the cause of your increased heart rate. Your doctor can help you choose the best treatment option and determine if medication is right for you. ^{[6] X Research Sources}

Beta-blockers have many potential side effects, including dizziness, fatigue, and weakness. People with asthma should not use beta-blockers.

Long-term heart rate improvement

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Check with your doctor to find out how much exercise you can do. Heavy exercises are not the right choice when you are just starting out. Instead, you should gradually increase the intensity of your exercise. Short bursts of strenuous exercise, such as alternating sprints with relaxation to avoid shortness of breath (also known as interval training), can improve cardiac performance by more than 10 percent compared to short bursts of exercise. with regular aerobic exercises of a steady rhythm.

Gradually increase the volume until you reach your maximum safe heart rate on the final set, then relax. Vary your workout routine – running, elliptical, going uphill, climbing stairs, lifting weights, dancing, walking in water, on roads, on hills – to train your heart to pump more efficiently with fewer beats beat more.
Jogging : If you work out on a treadmill, set it to interval running. If you’re running outdoors or on an indoor track, you’ll need to warm up for 5 minutes first. Run fast for 1 minute, then run slow for 1 minute. Repeat these sessions 6 or 8 times before relaxing for 5 minutes.
Swimming : Freestyle 10 laps, 45 m each, 15 seconds rest after every 2 laps. Breathe while swimming, raise your heart rate but not too high, do not swim so hard that you lose your breath. ^{[7] X Research Sources}
Cycling : Warm up for 90 seconds. Start cycling at a moderate intensity for 30 seconds. Next, pedal slowly to your heart rate for 90 seconds, then cycle at high intensity for another 30 seconds. Gradually increase the intensity after every 30 seconds of strenuous pedaling. ^{[8] X Research Sources}

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Sleep well and get enough sleep. Use earplugs if you need to reduce noise in the bedroom. Noise-induced sleep disturbance can increase heart rate by 13 beats per minute.

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Frequent urination. People who held their urine until their bladder was full had an increased heart rate of 9 beats per minute. An overfilled bladder increases sympathetic nervous system activity, leading to constriction of blood vessels and forcing the heart to beat faster.

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Take fish oil tablets. Better yet, look for krill (squid) oils, which are rich in DHA, the most important form of omega-3. Dr. Oz recommends taking a “daily fish oil tablet or some source of omega-3 with at least 600mg of DHA”. One fish oil capsule taken daily can reduce heart rate by up to 6 beats per minute for 2 weeks. Researchers believe that fish oil helps the heart respond better to the vagus nerve, which in turn helps regulate heart rhythm. ^{[9] X Research Source}

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Adjust your diet. Eat heart-healthy foods to help your body regulate your heart rate. Try salmon, sardines or mackerel, whole grains, green leafy vegetables, nuts and potassium-rich foods like bananas and avocados. ^{[10] X Research Source}

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Hug each other more! Regular hugs can lower blood pressure and increase oxytocin levels, which in turn helps lower heart rate. Give a hug to your loved ones to take advantage of its health benefits! ^{[11] X Trusted Source PubMed Central Go to Source}

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Spend more time in nature. Being outdoors in green spaces can not only help you lower your heart rate and blood pressure, but also provide you with many other health benefits, such as reducing stress, improving your mood, and strengthening your immune system. immunity. Even if you can only be outdoors for 5 minutes, this can help you improve your health. ^{[12] X Research Source}

Try a brisk walk in the park or go hiking on the weekends.

Slowing of chronic tachycardia

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Lie down and relax. Lie down on a comfortable surface like a bed or sofa. If you don’t have a comfortable flat surface to lie on, try sitting in a relaxed position.

Remember that the room should be quiet and comfortable. If the scenery outside the window is too messy, let down the curtains or pull down the curtains.
Loosen the muscles. Hold the pose and let your heart rate drop to its own pace.
If you’ve been holding a pose for a long time, change it up! Try sitting or lying down if you are standing. Your blood pressure will change as you change positions, and this can also affect your heart rate. ^{[13] X Research Source}

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Focus on pleasant images in your mind. Calm your mind and body using visualization techniques and imagine places that bring you a sense of well-being. For example, you might think of a beautiful fresco, a natural scene, or a dreamy landscape that you find pleasant.

Find a picture or photograph of something that helps you feel relaxed. You can sit on the bed in a meditation position and look at the picture to calm your mind and body.
Write in a journal about a place you often enjoy going or a place that gives you a sense of peace. Close the journal, visualize the scene and let your mind settle in peace.

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Practice meditation . Place the inner focus on the beating of the heart. Try to use your powers of concentration to slow your heart rate.

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Breathe in slowly. Try some of the techniques below to lower your heart rate:

Belly breathing : Sit down, place one hand on your stomach, just below your ribcage. Inhale through your nose, letting your belly push your hands up and keeping your chest still. Next, exhale through your mouth while puckering your lips like a whistle, pushing the air out of your stomach with your hands. Repeat as needed. ^{[14] X Research Source}
Alternate nostril breathing : Start inhaling through the left nostril, close the right nostril with your thumb for 4 hours. Close both nostrils and hold your breath for 16 hours. Exhale through the right nostril for 8 hours, then inhale through the right nostril for 4 hours. Hold your breath again for 16 seconds and exhale through your left nostril for 8 hours. Yoga practitioners believe that this method can help balance the two hemispheres of the brain and calm the mind and body.

Advice

Remember to breathe in through your nose and out through your mouth.
Ask your doctor about biofeedback therapy for arrhythmias. ^{[16] X Trusted Source Mayo Clinic Go to Source} During your session, you’ll be attached to electrical sensors that monitor your heart rate. You can then focus your mind to lower your heart rate, increase lung capacity, lower blood pressure, and reduce stress.

Warning

Other factors that can increase your risk of heart palpitations include:
- Elderly. A weakened heart due to age can lead to tachycardia.
- Family history. If you have a family history of arrhythmias, your risk of developing tachycardia is higher.
Risk of heart palpitations. Any condition that puts stress or damage on the heart increases this risk. Medical treatment can help reduce the risk of heart palpitations due to the following factors: ^{[17] X Research Source}
- Heart disease
- High Blood Pressure
- Smoke
- Consume a lot of alcoholic beverages
- Consume a lot of caffeine
- Using stimulants
- Psychological stress or anxiety
You may not know you have a resting tachycardia unless you have symptoms such as dizziness, shortness of breath, fainting, a feeling of palpitations or pain in your chest. These are signs of tachycardia ( tachycardia. )
Extreme caution: If this lasts more than a few minutes, call 911 or go to the emergency room right away.

If the condition is short-lived, you should also arrange to see a doctor as soon as possible. ^{[18] X Research Sources}

Steps

Reduces heart rate very fast

Long-term heart rate improvement

Slowing of chronic tachycardia

Advice

Warning

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