To slow down your heart rate, you can use both immediate techniques and long- term lifestyle changes:
Immediate Ways to Lower Heart Rate
- Practice deep, slow breathing : Use a breathing pattern such as inhaling for 4 seconds and exhaling for 8 seconds repeatedly for 15-20 minutes. This leverages the natural connection between breathing and heart rate (respiratory sinus arrhythmia) to gradually slow your heart rate
- Engage in mindfulness or meditation : These practices help reduce stress and calm the nervous system, which lowers heart rate quickly
- Try yoga or relaxation exercises : Yoga poses and relaxation techniques can help reduce heart rate in the moment
Long-Term Lifestyle Changes to Lower Resting Heart Rate
- Exercise regularly : Activities like brisk walking, swimming, and cycling strengthen the heart, making it more efficient and lowering resting heart rate over time
- Reduce stress : Regularly practicing stress-reduction techniques such as meditation, tai chi, or relaxation response lowers resting heart rate
- Avoid tobacco products : Nicotine raises heart rate by stimulating adrenaline and constricting blood vessels. Quitting smoking can reduce heart rate quickly and significantly
- Maintain a healthy weight : Excess body weight makes the heart work harder, so losing weight can help slow heart rate
- Stay hydrated and limit caffeine and alcohol : Proper hydration supports heart function, while caffeine and alcohol can increase heart rate and cause palpitations
- Eat a heart-healthy diet : Incorporating more fish or fish oil supplements has been linked to lower resting heart rates
- Regular medical checkups : To detect and treat any underlying conditions that might elevate heart rate
If your resting heart rate is consistently above 90 beats per minute or you experience palpitations and chest pain, consult a healthcare professional promptly
. In summary, slowing your heart rate involves calming your nervous system through breathing and relaxation techniques immediately, and supporting cardiovascular health through exercise, stress management, quitting smoking, healthy weight, hydration, and diet over the long term
