Feeling your heartbeat can be scary! One of the main causes of tachycardia is stress, but various factors can determine it. If you have recently had your heart pounding, you will probably be worried about your health condition. While an increase in heart rate can lead to health problems, there are many steps you can take on your own to lower it naturally and improve heart health. If the tachycardia is accompanied by other symptoms, such as difficulty in breathing, fainting and chest pain, or occurs recurrently, it is advisable to consult with your doctor for advice and to know how to treat yourself.
Steps
Method 1 of 5: Using Deep Breathing Techniques
Step 1. Find a quiet place to sit or lie down
Stress can promote shallow breathing and an increase in heart rate. When your heart is pounding, look for a quiet place where you can take a few minutes off. The ideal is that you are comfortable, sitting or lying down.
Step 2. Inhale slowly and deeply through the nose for 5 seconds
Close your eyes and try to isolate yourself from everything around you. Inhale slowly and deeply through the nose, until the abdomen is inflated. If it helps, place a hand on your stomach so you can feel it expand. Count to 5 in your mind as you continue to breathe in calmly.
Often, when we are stressed, we breathe shallowly, with the chest. Deep abdominal breathing can slow the heart rate and relieve anxiety
Step 3. Slowly exhale through your mouth for 10-15 seconds
If you prefer, you can expel air from your nose and mouth at the same time. Keep your hand on your abdomen, so you can feel it relax as you exhale. Count to 10 in mind. Try to get to 15 as you become familiar with this exercise.
Try to focus on your breathing and the numbers that follow one another. Plus, count by keeping a steady pace
Step 4. Continue to breathe deeply for 5 minutes to lower your heart rate
Continue to breathe in slowly and deeply through your nose for 5 seconds. After that, always exhale slowly through your mouth for 10-15 seconds. Your heart rate should slow down over the first 2 minutes. Continue the exercise for a total of 5 minutes for best results.
Step 5. Repeat this process for 5-10 minutes a day to get used to it
Deep breathing helps you slow your heart rate when anxiety takes over, but it's also important to exercise regularly to get into this habit and keep your heart rate low. Try to practice deep breathing exercises for at least 5-10 minutes a day to get the most benefit.
- You can also break them down by doing 5 minutes of deep breathing in the morning and 5 minutes in the evening.
- Gradually increase the duration of the exercises up to 15-20 minutes per day.
Method 2 of 5: Try Other Relaxation Techniques
Step 1. Try meditating daily to lower your heart rate and relieve stress
Set aside a few minutes a day to disconnect from electronic devices, apply mindfulness techniques and become familiar with the breathing mechanism. Find a comfortable, quiet place to sit and close your eyes. Concentrate to breathe slowly, deeply and gently. If you start wandering with your mind, take note of it and bring your attention back to the breath.
- Maybe at first you will only be able to meditate for a few minutes. Do not give up! With practice you will gradually increase the duration of the sessions. To get used to it, try to meditate at the same time every day.
- If you don't know where to start, use a guided meditation application or YouTube tutorial, otherwise you can search the Internet for a stimulating technique.
- Maintain an open minded attitude. Don't judge yourself and don't criticize intrusive thoughts. Take note and let them go.
Step 2. Use guided imagery techniques to relax and focus mentally
If you are obsessed with anxious thoughts during deep breathing or meditation exercises, guided imagery can help. Think of a quiet, relaxing place. Try exploring it while continuing to control the way you breathe.
For example, imagine you are on a beach, walking, stepping on the sand while the waves of the sea wash your feet
Step 3. Try progressive muscle relaxation to release tension
Sit comfortably in a chair or lie down in a quiet place. Tense your toe muscles and stay in this position for 5-7 seconds. Then, relax them for 15-20 seconds. Work progressively, contracting and relaxing muscle groups in other areas of the body in the same way: calves, thighs, abdomen, arms, neck and hands.
- For more guidance and explanations, download an app or search for a tutorial on YouTube to guide you through the exercise.
- Practice progressive muscle relaxation for 10-20 minutes a day.
Method 3 of 5: Slowing Heart Rate with Exercise
Step 1. Try to exercise at moderate intensity for 30 minutes a day to improve heart health
For example, you might be walking briskly, jogging, biking, hiking, gardening, and dancing. Choose something you like to practice every day. You can also work out for 15 minutes, twice a day, if that's more comfortable for you.
- Exercise speeds up your heart rate on the spot, but over time can significantly reduce it when you are at rest.
- A normal resting heart rate in adults ranges from 60 to 100 beats per minute.
Step 2. Incorporate aerobic activity into your training routine to lower your heart rate
The exertion of intense activities, such as running, jogging and swimming, gardening, rope jumping, and cross-country skiing, positively impact heart health by helping you achieve a lower resting heart rate over time. Try practicing high intensity exercises a few days of the week.
- Gradually increase the intensity of your work so it doesn't become counterproductive. Train at a pace that suits your needs.
- Here is a good rule of thumb to identify the right intensity of work: if you can't speak while moving, it means that you are exaggerating; if you can sing, it means that you are not working hard enough.
Step 3. Determine your ideal training heart rate so that you can achieve your goal
Calculating your maximum heart rate is simple! Just subtract your age from 220: 220 is the maximum number of times your heart should beat every minute when playing sports. Then, calculate your ideal heart rate, or THR (target heart rate): during moderate-intensity exercise, you should be working at 50-70% of your maximum heart rate, while if the intensity of work increases, you should be working at 50-70% of your maximum heart rate. 70-85% of your maximum heart rate.
For example, if you are 45, your maximum heart rate is 175 (220 - 45 = 175). Your ideal heart rate should be around 105 (60% of 175 = 105) for moderate activity and 140 (80% of 175 = 140) for strenuous exercise
Step 4. Check your heart rate as you exercise to make sure you are reaching your goal
To calculate it manually, put two fingers on the inside of your wrist so you can feel the pulse. Count the number of beats for 30 seconds and multiply the result by 2 so you know how many times your heart beats in one minute.
- If you prefer a simpler solution, use a heart rate monitor or a device configured for fitness (such as your smartphone) to monitor and record your heart rate.
- By measuring your pulse at regular intervals, you will know if you are training within the limits of your ideal heart rate.
Method 4 of 5: Making Changes in Nutrition
Step 1. Eat foods rich in magnesium to strengthen the vascular system
Magnesium is an essential mineral for heart health. Promotes the functioning of the heart muscle and the relaxation of blood vessels. Consider asking your doctor how much magnesium you can take because in excessive amounts it risks slowing your heart rate to dangerous levels.
- Generally speaking, you should take 360-410 mg of magnesium per day during adolescence, while in adulthood you should take about 310-420 mg per day.
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Foods rich in magnesium include:
- Green leafy vegetables, such as spinach
- Whole grains;
- Nuts (such as almonds, walnuts and cashews)
- Black beans.
Lower Your Heart Rate Naturally Step 14 Step 2. Get adequate amounts of potassium to keep cells and organs healthy
Potassium is essential for the proper functioning of all cells, tissues and organs in the body. In addition, it acts directly on the heart rate, so a higher intake of this mineral helps to lower the heart rate.
- Typically, 2300-3000 mg of potassium per day should be consumed during adolescence, while in adulthood about 2600-3400 mg per day should be taken.
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Foods rich in potassium include:
- Some fish (salmon, cod, plaice);
- Most fruits and vegetables;
- Legumes (beans and lentils);
- Milk and its derivatives (cheese, yogurt, etc.).
Lower Your Heart Rate Naturally Step 15 Step 3. Include calcium in your diet to strengthen your heart
Calcium is an electrolyte, like potassium and magnesium. The contractile force of the heartbeat depends on the amount of calcium present in the cells of the heart muscle, so it is essential for the health of this organ.
- During adolescence, about 1300 mg of calcium per day should be taken, while in adulthood it takes 1000-1200 mg per day.
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Excellent sources of calcium include:
- Milk and its derivatives (cheese, yogurt, etc.);
- Dark green leafy vegetables (broccoli, kale, kale, etc.);
- Sardines;
- Almond milk.
Lower Your Heart Rate Naturally Step 16 Step 4. Avoid or limit your caffeine intake to prevent rapid heartbeat
Caffeine is a stimulant that speeds up the heartbeat and produces effects that can last several hours after consumption. Therefore, it is preferable to avoid caffeine if you are looking to reduce your heart rate.
- A safe caffeine intake for healthy adults does not exceed 400 mg per day. However, if your heart rate is of concern, you should either stay well below this amount or completely abstain from taking this substance.
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Products containing caffeine / theine include:
- Coffee;
- Black tea and green tea;
- Some fizzy drinks;
- Chocolate.
Method 5 of 5: Know When to Seek Doctor's Opinion
Lower Your Heart Rate Naturally Step 17 Step 1. See your doctor if tachycardia episodes are frequent
The increased heart rate, or tachycardia, can be caused by various causes, some of which need to be treated medically. If left unchecked, it could also lead to serious complications. If you have a tachycardia or related symptoms, consult your doctor so they can determine the cause and work out an appropriate treatment plan.
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The most common symptoms include:
- Shortness of breath;
- Stunning;
- Feeling that your heart is in your throat or it is beating madly
- Palpitations;
- Chest pain;
- Unconsciousness.
Lower Your Heart Rate Naturally Step 18 Step 2. Go to the emergency room if you have difficulty breathing or chest pain
If you have difficulty breathing, fainting, or chest pain lasting more than 2-3 minutes, call the emergency services or go to the emergency room immediately. These symptoms could indicate a heart attack or other serious complication.
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Other symptoms of heart attack include:
- Pain that radiates to other parts of the body, including the neck, arm, jaw, or back
- Feeling of pressure or tightness in the chest
- Nausea, indigestion, abdominal pain or heartburn-like sensation;
- Exhaustion;
- Lightheadedness or lightheadedness
- Cold sweats.
Lower Your Heart Rate Naturally Step 19 Step 3. Talk to your doctor before taking home remedies
Talk to your doctor before treating your tachycardia by changing your diet, exercising, or taking supplements. There is a risk that some of these approaches will be counterproductive depending on your general health condition or the underlying cause of the symptoms. Carefully discuss your treatment plan with your doctor and provide detailed information on both your medical history and any medications and supplements you may be taking.
- Some dietary supplements can interact with medications or even other supplements, so ask your doctor what you can take safely.
- High-intensity exercise is likely to put stress on the heart, especially if the tachycardia is related to the presence of a heart disease. Ask your doctor what kind of physical activity you can do in your condition.
Lower Your Heart Rate Naturally Step 20 Step 4. Get regular medical checks
If you have been diagnosed with tachycardia, you need to work with your doctor to get your symptoms and any underlying disease under control. So, get checked out periodically and carefully follow her instructions regarding home care to follow.
- Tell them if you develop new symptoms or if your old ones get worse.
- If you have any questions or concerns, don't hesitate to call him or go to his office even if you don't have to undergo routine checkups.
Advice
- Avoid tobacco products for both heart health and lower heart rate.
- Reduce or eliminate alcohol consumption if you want to slow your heart rate.
