To slow down the heart rate, one can use relaxation techniques such as deep, slow breathing and meditation. Vagal maneuvers, which stimulate the vagus nerve (like the Valsalva maneuver, holding breath, coughing, or splashing cold water on the face), can also help regulate and reduce a rapid heartbeat immediately. Additionally, staying hydrated, avoiding stimulants like caffeine, managing stress, and engaging in regular physical activity improve overall heart efficiency and lower the resting heart rate over time.
Immediate Techniques to Slow Heart Rate
- Sit down and take slow, calm breaths.
- Perform vagal maneuvers such as coughing, bearing down as if having a bowel movement, or splashing cold water on your face.
- Use mindfulness, meditation, or listen to calming music to reduce stress and anxiety that may increase heart rate.
Lifestyle Changes for Lower Resting Heart Rate
- Regular aerobic exercise (like walking, cycling, swimming) strengthens the heart, making it more efficient and reducing heart rate at rest.
- Stay well-hydrated since dehydration increases heart rate.
- Reduce intake of caffeine and alcohol which can raise heart rate.
- Maintain a healthy weight and get adequate sleep.
- Avoid tobacco use and manage conditions such as diabetes that can affect heart rate.
Breathing Techniques
- Diaphragmatic (belly) breathing or specific methods like the 4-7-8 technique can help to calm the nervous system and slow the heart rate quickly.
- Breathing exercises are effective in immediately reducing heart rate and calming racing palpitations.
These methods combined can effectively slow the heart rate, whether immediately or over longer periods to improve cardiac health. It is advisable to consult a healthcare provider if a high heart rate persists or is accompanied by symptoms like dizziness or chest pain.
