To lower your heart rate, both in the moment and over the long term, you can use a combination of lifestyle changes, relaxation techniques, and physical activity:
Immediate Ways to Lower Heart Rate
- Practice deep, slow breathing: Techniques like diaphragmatic breathing, box breathing, or the 4-7-8 method can quickly calm your heart rate by activating the parasympathetic nervous system
- Try vagal maneuvers: Stimulating the vagus nerve through actions like the Valsalva maneuver (bearing down as if having a bowel movement), coughing, or splashing cold water on your face can slow your heart rate
- Use relaxation and mindfulness: Meditation, yoga, progressive muscle relaxation, or simply sitting quietly and focusing on your breath can reduce stress-induced heart rate increases
- Cool down after exercise: Gradually slowing your activity and using cooling techniques like a cool shower or cold compress can help your heart rate return to normal after exertion
Long-Term Strategies to Lower Resting Heart Rate
- Exercise regularly: Aerobic activities such as walking, swimming, cycling, or yoga strengthen your heart, making it more efficient and lowering your resting heart rate over time
- Manage stress: Reducing stress through meditation, tai chi, journaling, or therapy helps keep your heart rate lower
- Avoid tobacco: Smoking increases heart rate by constricting blood vessels; quitting can reduce your resting heart rate quickly
- Maintain a healthy weight: Excess body weight forces your heart to work harder, so losing weight can help lower your heart rate
- Stay hydrated and cool: Dehydration and heat can raise heart rate, so drink plenty of water and stay in cool environments when possible
- Eat a heart-healthy diet: Including more fish or omega-3 fatty acids may contribute to a lower resting heart rate
Additional Notes
- Some medications like beta blockers can also lower heart rate but should only be used under medical supervision
- If you experience persistent high heart rate or palpitations, consult a healthcare professional for evaluation
By combining these approaches, you can effectively lower your heart rate and improve cardiovascular health both immediately and over time
