Download ArticleQuick methods and lifestyle changes to lower your resting heart rate
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This article was medically reviewed by Luba Lee, FNP-BC, MS and by How.com.vn staff writer, Aly Rusciano. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
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You’re going about your day when suddenly your heart starts beating faster and faster and faster. How can you slow it down? Is this normal? On average, the resting human heart rate is anywhere between 60 and 100 beats per minute.[1] Your body naturally alters your heart rate based on your environment and mood, so an increased heart rate every now and then is completely normal, but it can still be alarming at times. In this article, we’ll teach you how to slow your heart rate quickly, what lifestyle changes you can make to improve your heart health, and when you should see a doctor.
Things You Should Know
- Practice slow, deep breathing techniques when your heart rate rises to calm your mind and body down.
- Splash cold water on your face or press a cold compress on your forehead to regulate an accelerated heart rate.
- Exercising regularly and sticking to a healthy diet can keep your heart happy and healthy while lowering your heart rate and improving your overall health.
- Cut back on your caffeine intake if your heart tends to beat faster with each cup of coffee or glass of soda, as you may have a caffeine sensitivity.
Steps
Breathe in through your nose and out through your mouth slowly. Slow deep breathing exercises have been scientifically proven to lower and control your heart rate.[2] So, when you feel like your heart is beating out of your chest, take a deep breath for 4 seconds, hold it for 7 seconds, and then breath out for 8 seconds.[3]- Try following a music-guided breathing activity by searching “music breathing exercise” on YouTube.[4]
- Set a time for 30 seconds and take 6 deep breaths for 5 counts each.
Take a moment to stop, rest, and relax. If you notice your heart rate accelerating, lie down or sit somewhere comfortable, like your bed or a couch. Close your eyes and focus on your breathing. Relax your muscles, and stay in a reclined position until your heart rate slows.- Visualize and concentrate on an image that calms your mind and body, such as a beach or mountainside.
- Try listening to calming music or watching a relaxing video.
- Start meditating while you’re in this position to help yourself focus inward.
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Try stimulating the vagus nerve with the valsalva maneuver. The vagus nerve controls your heart rate and fight or flight response, so activating it could help slow your heart rate.[5] Take a deep breath and strain the muscles in your abdomen as if you’re going to the bathroom. Hold the pressure for 5 seconds, then let go. Repeat until you feel your heart rate slowing.[6]- Coughing or holding your knees up to your chest can also help stimulate the nerve.
- Do not try this maneuver if you have heart valve disease, coronary artery disease, or congenital heart disease.
Splash your face with cold water. Putting ice water on your face is another way to stimulate your vagus nerve and slow your heart rate. Simply keep splashing your face with very cold water until you feel calmer, or place an ice pack or cold washcloth on your forehead.[7]
Take a beta blocker. If you have a chronic high heart rate, make an appointment with your doctor to discuss taking medication to help. Beta blockers are prescription drugs designed to slow your heart rate and lower blood pressure.[8] They’re often used to treat irregular heart rhythm, heart failure, chest pain, and migraines.[9]- Like any medication, beta blockers have side effects, such as fatigue, dizziness, difficulty sleeping, and weakness.
- Your doctor may need to perform a heart rate variability biofeedback test before prescribing medications. All this entails is a few sticky electrical sensors that measure your heart rate.[10]
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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 exercises to your daily routine, like walking, running, swimming, and cycling. Not only will this improve your heart health, but it can also help your mood and mental health.[11]- Talk to your doctor about how intense your exercises should be, especially if you have a heart condition.
- Build up your stamina as you exercise by increasing your running or walking pace.
Drink 10 to 15 cups of water a day.[12] Staying hydrated is an important part in keeping your heart happy and healthy. The more water you drink, the easier it is for your heart to pump blood through your body and the less work it’ll have to do.[13]- Keep a filled, large refillable water bottle at your desk or in your car, so you’re more likely to drink water throughout the day.
- Swap out at least one sugary drink a day with a glass of water to make sure you’re getting enough H20.
- Start your morning with a glass of water to help you wake up and feel refreshed.
Get plenty of sleep. The average adult needs at least 7 to 8 hours of sleep a night.[14] A good night’s sleep ensures that your heart has recovered from a full day of working. Not getting enough sleep could lead to high blood pressure and even heart attacks.[15]- Try wearing earplugs while you sleep if you keep waking up from loud noises.
- Stick to a regular sleep routine, going to bed at the same hour each night and waking up at the same time each morning (even on weekends).[16]
- Avoid screens 1 to 2 hours before bed to help your brain wind down.
Take a fish oil capsule every day. Some studies have shown that increased levels of omega-3s can lower heart rate.[17] Now, adding a fish oil vitamin to your daily routine won’t cure a chronically elevated heart rate, but it could reduce symptoms.[18] Aim to take between 2 to 3 g of omega-3 fatty acids a day.[19]|- Talk to your doctor before taking fish oil if you’re on blood pressure medications, as the supplement may interfere with the drug.[20]
Add more heart-healthy foods to your diet. If you want to lower your heart rate naturally, focus on eating more whole grains, vegetables, fruits, and lean animal protein, and avoid trans fats, red meat, and refined carbohydrates. Try eating more fish for heaty-healthy omega-3s and swapping your evening cookie for a fresh bowl of fruit.[21]- Prepare your foods with healthier fats, like olive or avocado oil.
- Swap white bread and pasta with whole grain bread and whole wheat pasta.
- Choose low-fat or non-fat milks, yogurts, and cheeses.
- Skip the surgery and carbonated drinks with water.
Lower your caffeine intake. Your morning cup of coffee may wake you up, but it also accelerates your heart rate. The increase and buzz are temporary but can add up over time.[22] Try slowly weaning off caffeine to decrease your resting heart rate. Swap your second cup of coffee with decaffeinated tea, and reach for a cold glass of water instead of a can of soda.- Test to see if you have a caffeine sensitivity by checking your blood pressure before drinking a caffeinated beverage and 30 to 120 minutes after drinking one. If your blood pressure increases by 5 to 10 points, your heart may be sensitive to caffeine.[23]
Spend more time in nature. Being in the great outdoors can help lower your heart rate and blood pressure. Not only is the fresh air good for your heart, but it also lessens stress, improves mood, and boosts your immune system. Even the quickest walk outside can do wonders for your health, so why not give it a try?[24]- Invite some friends on a weekend hiking trip to socialize and destress.
- Take your dog for a walk around the block when life gets overwhelming.
- Step outside and take a few deep breaths when you feel your heart pumping.
Give and get more hugs. Believe it or not, frequent hugs lower your blood pressure and heart rate thanks to the increase in oxytocin (the love hormone) they give you![25] When you hug someone, you generally feel at ease, loved, and less stressed—which helps your heart rate mellow out. So, spread the love and give all the hugs you can!
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Press your index and middle finger on your wrist. To measure your heart rate, you need to count your pulse or how many beats your heart makes per minute. Hold your index and middle finger together and apply gentle pressure to the opposite wrist below the base of the thumb.[26]- You can also measure your heart rate by placing your fingers on the side of your neck below the jawbone.
Find your pulse and count the beats for 15 seconds. You’re applying just enough pressure when you can feel a small thrum under your fingers—that’s your heart beating away! If you don’t feel the beat, that’s okay. Move your fingers around and apply more or less pressure until you do. Count how many times you feel a thrum for 15 seconds.- Try setting a timer on your phone, so you only have to focus on counting the number of beats.
Multiply how many times your heart beat by 4. Say your heart beats 20 times for 15 seconds. To find your heart rate, you’d multiply 20 by 4, making your heart rate 80 BPM (beats per minute).[27]- An adult's average resting heart rate is 60 to 100 BPM. In other words, your heart rate should be in this range when you’re chilling and doing nothing strenuous or emotional.
- Heart rates can vary depending on a person’s mood, weight, medical history, environment, and lifestyle.
- A heart rate slower than 60 BPM is called bradycardia or slow heart.
- A heart rate faster than 100 BPM is called tachycardia.
Record your pulse and heart rate with an app. Don’t feel like going through the trouble of checking your heart rate yourself? No problem! Nowadays, there are tons of heart rate monitoring on the market. These apps can help you keep track of your heart rate over time or can even synch up with a smartwatch to record it throughout the day:
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Expert Q&A
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- QuestionWhat is the best way for someone with severe COPD to lower heart rate?
Eric Deutsch, MDDr. Deutsch is a board certified Cardiac Anesthesiologist in Boise, Idaho. He completed his residency at the Mayo Clinic and his fellowship at the Cleveland Clinic Foundation. He is a member of the Society of Cardiovascular Anesthesiologists, the American Society of Anesthesiologists, and SOAP (Society of Obstetrical Anesthesia and Perinatology).
Board Certified Cardiac AnesthesiologistIf using strategies like deep breathing, meditating, and even just resting have not worked for you, then you should have a conversation with your doctor. He/she may refer you to pulmonary rehabilitation where you can condition your body in a supervised and controlled setting. Otherwise, he/she may prescribe a medication that does not interfere with your lung disease. - QuestionWhat is a good heart rate for an elderly female?
Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerWhile heart rate varies among individuals and with age, 60 to 100 beats per minute at rest is considered normal for anyone over the age of 18. Depending on your health, medications, and physical conditioning your heart rate may vary. - QuestionHow can I decrease my heart rate if I was on blood pressure medication and have stopped taking it?Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerFirst, discuss your concerns with your medical provider before you decide on any course of action it is important to consult a professional who knows your medical history, conditions and is familiar with your current state of health. Physical activity, stress reduction, yoga, meditation, breathing techniques and avoiding caffeinated beverages can all help you with keeping your heart strong and your heart rate within a normal range.
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Warnings
- Talk to your doctor immediately if you’re unable to slow your heart rate naturally or experience fainting spells, as this may be a sign of heart conditions such as tachycardia.[28]Thanks
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References
- ↑ https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/all-about-heart-rate-pulse
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/
- ↑ https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf
- ↑ https://vitalheartandvein.com/blog/breathing-techniques-lower-blood-pressure/
- ↑ https://my.clevelandclinic.org/health/body/22279-vagus-nerve
- ↑ https://my.clevelandclinic.org/health/treatments/23209-valsalva-maneuver
- ↑ https://my.clevelandclinic.org/health/treatments/22227-vagal-maneuvers
- ↑ https://www.nhs.uk/conditions/beta-blockers/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/beta-blockers/art-20044522
- ↑ http://www.mayoclinic.org/tests-procedures/biofeedback/home/ovc-20169724
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.nih.gov/news-events/news-releases/good-hydration-may-reduce-long-term-risks-heart-failure
- ↑ https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
- ↑ https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://pubmed.ncbi.nlm.nih.gov/19034030/
- ↑ https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- ↑ https://newsroom.heart.org/news/about-3-grams-a-day-of-omega-3-fatty-acids-may-lower-blood-pressure-more-research-needed
- ↑ https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- ↑ https://health.clevelandclinic.org/heart-healthy-diet/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- ↑ https://www.dec.ny.gov/lands/90720.html
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/15740822
- ↑ https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how
- ↑ https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how
- ↑ https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/tachycardia--fast-heart-rate
About This Article
Board-Certified Family Nurse Practitioner
This article was medically reviewed by Luba Lee, FNP-BC, MS and by How.com.vn staff writer, Aly Rusciano. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 4,278,439 times.
Co-authors: 66
Updated: August 17, 2023
Views: 4,278,439
Categories: Heart Arrhythmia (Irregular Heartbeat) | Pulse Rate
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To quickly slow your heart rate down when it’s very high, take a deep breath for 5-8 seconds, hold it for 3-5 seconds, and exhale for 5-8 seconds. Repeat the deep breaths until you feel your heart rate slowing. You can also place your index and pointer finger on the side of your neck and rub in small circular motions to massage your carotid artery and stimulate your vagus nerve. Some people also find that lightly splashing their face with cold water can slow their heart rate. If your heart rate won’t slow down, seek medical attention immediately. To learn more from our Medical Review Board co-author, such as how to improve your overall heart rate through diet and exercise, keep reading!
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Reader Success Stories
"My heart starts racing often, even when I am resting. I am so busy and wanted to try natural remedies before I see the doctor. I did the breathing techniques in this article and felt my heart relaxed within 10 - 15 minutes. These are excellent temporary methods to relieve a fast heart rate."..." more
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