You are busy working and suddenly your heart starts beating faster and faster. How can I slow down my heart rate? Is this a normal phenomenon? On average, a person’s resting heart rate usually ranges from 60 to 100 beats per minute. The human body naturally adjusts its heart rate according to the environment and emotions it is in, so it is completely normal for the heart rate to increase occasionally, but sometimes it still needs to cause alarm. This article will tell you how to lower your heart rate quickly, what lifestyle changes can help improve heart health, and when you should see your doctor.

Quickly Lower Heart Rate

Breathe in through your nose and exhale through your mouth. Slow, deep breathing exercises are scientifically proven to lower and control your heart rate. So when you feel your heart racing, try taking a deep breath for 4 seconds, hold it for 7 seconds, and then exhale for 8 seconds.

• Search online for “musical breathing exercises” and try doing breathing activities to the music.
• Within 30 seconds, take 6 deep breaths and count for 5 seconds each time.

Take a break and allow yourself to relax. If you notice your heart rate is increasing, find a comfortable place to lie down or sit, such as on a bed or sofa. Close your eyes and focus on your breathing. Relax your muscles and remain lying down until your heart rate gradually slows down.

• Visualize and focus on an image that calms your mind and body, such as a beach or a mountain.
• Try listening to some soothing music or watching some relaxing videos.
• Start meditating while lying down to help yourself focus.

Try the Valsalva maneuver to stimulate the vagus nerve. The vagus nerve primarily controls a person’s heart rate and fight-or-flight response, so stimulating it can help slow down the heart rate. Take a deep breath and tense your abdominal muscles as if you were going to the bathroom. Hold pressure for 5 seconds, then relax. Repeat until you feel your heart rate gradually slowing down.

• Coughing or bringing your knees up to your chest can also help stimulate the vagus nerve.
• Do not attempt this maneuver if you have heart valve disease, coronary artery disease, or congenital heart disease.

Splash cold water on your face. Splashing cold water on your face is another way to stimulate the vagus nerve and slow your heart rate. Keep splashing cold water on your face, or apply an ice pack or a cool towel to your forehead until you feel your heartbeat slow down.

Take beta blockers. If you’ve been experiencing a high heart rate, it’s a good idea to see your doctor to discuss taking medication. Beta-blockers are prescription drugs that slow the heart rate and lower blood pressure. They are often used to treat conditions such as irregular heartbeats, heart failure, chest pain, and migraines.

• Like any other drug, beta-blockers have side effects, such as fatigue, dizziness, trouble sleeping, and weakness.
• Your doctor may want to do a heart rate variability biofeedback test on you before prescribing this medication. During this period, some electronic sensors will be attached to your body to measure your heart rate.

Change Your Lifestyle

Exercise regularly. Believe it or not, getting your heart pumping for at least 30 minutes a day can help lower your resting heart rate. Try adding more aerobic exercise to your daily routine, such as walking, running, swimming, and biking. Not only can these exercises improve your heart health, but they can also help your emotional and mental health.

• Talk to your doctor about the level of exercise that’s right for you, especially if you have heart disease.
• Build your endurance by increasing your running or walking speed.

Drink 10 to 15 glasses of water every day. Staying hydrated is an important factor in heart health. The more water you drink, the easier it is for your heart to pump blood through your body, and your heart rate will naturally decrease.

• Keep a large water bottle filled with water at your desk or in your car so you’re more likely to drink water regularly throughout the day.
• Make sure your body is getting enough fluids by replacing at least one sugary drink with a glass of water each day.
• Starting the morning with a glass of water will help you wake up and feel refreshed as quickly as possible.

Get enough good sleep. The average adult needs at least 7 to 8 hours of sleep every night. A good night’s sleep ensures that the heart recovers from a long day’s work. Lack of sleep can lead to high blood pressure and even heart attacks.

• If you’re constantly woken up by loud noises, try wearing earplugs while you sleep.
• Stick to a regular sleep routine, go to bed on time every night, and wake up on time the next morning (even on weekends).
• Avoid using electronic products 1 to 2 hours before going to bed to allow your brain to relax in advance.

Take one fish oil capsule daily. Some studies show that consuming omega-3s can lower your heart rate. Adding fish oil and vitamins to your daily diet won’t solve the problem of chronically high heart rate, but it can at least provide some relief. Try to get 2 to 3 grams of omega-3 fatty acids every day.

• If you are taking blood pressure medication, talk to your doctor before taking fish oil, as this supplement may affect how well the medication works.

Eat more heart-healthy foods. If you want to lower your heart rate naturally, be sure to eat more whole grains, vegetables, fruits, and refined animal proteins, and avoid trans fats, red meat, and refined carbohydrates. Eat more fish to get omega-3s without excess calories, and swap out your evening cookies for a bowl of fresh fruit.

• Make your meals with healthier fats, like olive or avocado oil.
• Swap out white bread and pasta for whole-wheat bread and whole-wheat pasta.
• Choose low-fat or skim milk, yogurt and cheese.
• Drink more water and avoid carbonated drinks.

Reduce caffeine intake. A cup of coffee in the morning might give you a boost, but it can also make your heart beat faster. This increase in heart rate is temporary but will become more pronounced over time. Try weaning yourself off caffeine gradually, which can lower your resting heart rate. Swap your second cup of coffee for decaffeinated tea, drink less soda, and drink more water.

• Determine whether you are sensitive to caffeine by measuring your blood pressure 30 to 120 minutes before and 30 to 120 minutes after drinking caffeinated beverages. If your blood pressure rises by 5 to 10 millimeters of mercury, your heart may be sensitive to caffeine.

Spend more time in nature. Spending more time outdoors can help lower your heart rate and blood pressure. Fresh air is not only good for your heart, but it also reduces stress, improves your mood, and strengthens your immune system. Even just a simple walk outside can do wonders for your health, so why not give it a try?

• Inviting three or five friends to go hiking together on the weekend can both enhance your relationship and reduce stress.
• If the stress of life is leaving you breathless, take your dog for a walk around the block.
• Take a walk outside and take a few deep breaths when you feel your heart racing.

Hug others and receive hugs from others. Believe it or not, regular hugging can lower blood pressure and heart rate, thanks to the increase in oxytocin (the love hormone) that hugging causes. When you hug someone, you often feel relaxed, cherished, and less stressed—which helps your heart rate slow down. So spread your love and give others some hugs!

Measure Heart Rate

Press your wrist lightly with your index and middle fingers. To measure your heart rate, you count your pulse, or the number of times your heart beats per minute. Bring your index and middle fingers together and gently press the area of your wrist just below the base of your thumb.

• Heart rate can also be measured by placing your finger on the neck just below the mandible.

Find your pulse and count your heartbeats for 15 seconds. As long as you can feel a slight tremor under your fingers, it means that the pressure of your fingers is just right – you feel your pulse! If you can’t feel your pulse beating, that’s okay. Move your fingers around your wrist, increasing or decreasing the pressure of your fingers, until you feel a pulse. Count how many heartbeats you feel in 15 seconds.

• Set a timer on your phone so you can only focus on counting your heartbeats.

Suppose the heart beats 20 times in 15 seconds. To figure out your heart rate, you multiply 20 by 4, which gives you a heart rate of 80 beats per minute.

• The average resting heart rate for adults is 60 to 100 beats/minute. That is, your heart rate should stay within this range when you are in a stable mood and not doing any strenuous exercise.
• Heart rate can vary depending on a person’s mood, weight, medical history, environment, and lifestyle.
• A heart rate below 60 beats/minute is called bradycardia or bradycardia.
• A heart rate exceeding 100 beats/minute is called tachycardia.

Use the app to record your pulse and heart rate. Do you find it too troublesome to check your heart rate yourself? no problem! Today, there are tons of heart rate monitoring apps on the market. They can help you track your heart rate over some time, and can even be synced with a smartwatch to record heart rate changes throughout the day:

• FITIV Pulse Heart Rate Monitor
• Heart Rate Plus
• Cardiogram
• Instant Heart Rate

Tips

• If you are unable to lower your heart rate naturally or even faint, consult your doctor immediately as this may be a sign of heart disease such as tachycardia.
• When your heart rate rises, practice slow, deep breathing techniques to calm your mind and body.
• Washing your face with cold water or applying ice to your forehead can slow down your heart rate.
• Regular exercise and a healthy diet not only keep your heart healthy but also lower your heart rate and improve your overall health.
• If drinking coffee or soda makes your heart beat faster, you may want to cut back on your caffeine intake because you may be allergic to caffeine.