People with a resting heart rate greater than 70 beats per minute (bpm) have a 78% higher chance of developing heart disease. If your heart is beating too fast, it could be a sign of poor fitness or too much stress. You can slow your heart rate down through relaxing exercises or by changing something in your lifestyle. Follow these methods to temporarily slow a chronically "high" or (hopefully) rarely "very high" heart rate. So take care of improving it permanently.
Be very careful:
it could be tachycardia, which is a symptom attributable to a heart attack that requires immediate and urgent medical attention.
Steps
Part 1 of 3: Slowing a Very High Heart Rate
Step 1. Try to breathe deeply
While it may seem difficult, slowing the speed of your breathing can help you slow your heart rate. Inhale slowly for about 5-8 seconds, hold the air in your lungs for 3-5 seconds, then exhale counting in your mind to 5-8. Focus on getting the air out completely to slow your heart rate.
Try the 4-7-8 breathing technique. Inhale for a count of 4, hold your breath for a count of 7, and then exhale for a count of 8. Repeat the exercise 3 or more times
Step 2. Perform the Valsalva maneuver
This action activates the vagus nerve, which is responsible for controlling your heart rate. Here's how to do it: contract your abdominal muscles just as if you want to encourage a bowel movement. Hold the contraction for 5 seconds, then relax. To achieve the desired effect you will have to repeat the movement several times. Other methods of stimulating the nerve go include:
- To cough
- Use your finger to stimulate a retching
- Keep your knees on your chest
Step 3. Perform the carotid sinus massage
The carotid artery runs next to the throat and close to the vagus nerve. Gently massage the artery using your fingers to help stimulate the nerve and slow the heart rate.
Step 4. Splash your face with cold water
Stimulate the dive reflex (or dive reflex) by wetting your face with ice water. The dive reflex is responsible for slowing down the metabolism. Keep getting wet with the water until you notice a decrease in heart rate.
Step 5. Take a beta blocker drug
If you frequently have incredibly fast heartbeats, you can get a prescription to slow them down, such as beta blockers. Make a doctor's appointment to determine the cause. Your doctor can help you decide which treatment is best and whether this type of drug solution is actually suitable for your specific problem.
Beta blockers can have a variety of side effects, which can include dizziness and nausea, exhaustion and weakness. Asthmatics should avoid taking it
Part 2 of 3: Permanently Improve Heart Rate
Step 1. Ask your doctor for advice on how vigorous your workout can be
Your exercise doesn't need to be very intense at first, but over time you can gradually increase the level of exertion. Interval training improves your cardiac efficiency by more than 10% compared to training at a constant pace. Then vary your pace, course, and incline to get your heart pumping more efficiently and at a slower rate.
- Gradually increase until you reach your maximum, save your energy for the last interval, and at that point you can decrease the intensity. Change your routines periodically - speed, incline, stairs, weights, dance, water, and so on - so your heart is pumping blood effectively with fewer beats.
- Interval training for runners: If you run on a treadmill, use the interval option. If you run outside or on an indoor track, warm up for 5 minutes and then alternate 1 minute of hard running with 1 minute of slow running. Repeat the interval run 6-8 times before cooling down for 5 minutes.
- For swimmers: do 10 laps of 50 meters freestyle, resting 15 seconds between each lap. Since swimming is an aerobic activity, try not to raise your heart rate too high by "pulling" too fast until you disappear.
- On the bike: warm up for 90 seconds. Then ride at a moderate intensity for 30 seconds. Slow down to a steady beat for 90 seconds before taking another 30-second pull. Each 30 second sprint should be more intense than the previous one, until you reach the maximum intensity in the last one. After the last 90-second interval at a moderate pace, you can cool down.
Step 2. Get enough sleep
Put earplugs in your ears to reduce perceived noise. Sleep disturbances due to noise pollution can increase heart rate by as much as 13 bpm.
Step 3. Empty your bladder regularly
True, people who hold their pee until their bladder pops will raise their heart rate by as much as 9 bpm. A full bladder will stimulate sympathetic nervous system activity, constricting blood vessels and forcing your heart to beat faster.
Step 4. Take a fish oil (omega-3) capsule
Even better, take squid oil - it's packed with DHA, one of the most important types of omega-3s. Research recommends daily intake of fish or other omega-3 sources containing at least 600 mg of DHA. A single capsule of fish oil can reduce your heart rate by 6 bpm in just 2 weeks. Researchers believe that fish oil helps the heart respond better to the vagus nerve, which regulates the pace of the heartbeat.
Step 5. Change your diet
Eat heart-healthy foods that help your body regulate its heart rhythm. Try eating salmon, sardines or mackerel, whole grains, green leafy vegetables, nuts, and potassium-rich foods like bananas and avocados.
Step 6. Give and receive many hugs
Frequent hugs are associated with lower blood pressure and high levels of oxytocin, which could help lower your heart rate. Then hug your loved ones to take advantage of them for your well-being.
Step 7. Spend time outdoors
Staying outside in green spaces can help you slow your heart rate and blood pressure; it also provides a broad spectrum of health benefits, such as reducing stress, improving your mood, and boosting the immune system. Going out for even 5 minutes can help you improve your health.
Try taking a quick walk in a park or a long weekend hike
Part 3 of 3: Slowing a Perpetually High Heart Rate
Step 1. Lie down and relax
Lie down on a comfortable surface such as a bed or sofa. If that's not possible, try sitting in a relaxed position anyway.
- Make sure the room is calm and comfortable. If the view from your window is chaotic, close the blinds or draw the curtains.
- Relax your muscles. Maintain this position, allowing the heart to naturally slow down.
- If you've been in a position for a long time, change it. Try sitting or lying down if you've been on your feet too much. When you change your position, your blood pressure also changes and this can affect your heart rate as well.
Step 2. Focus on a pleasing image
Calm your mind and body using guided visualization and recalling a place or object that makes you happy and relaxed. For example, you can think of a wonderful painting, a natural setting, or a daydream that you find relaxing.
- Find a picture or photo of something that makes you feel relaxed. You can sit on your bed in a meditative position, staring at the image to try to calm your mind and body.
- Describe in a diary a place that you like to visit or where you feel at peace. After, close the diary and try to imagine the place in your mind, letting the calm envelop you.
Step 3. Learn to meditate
Focus on your heart rate. Try using the power of concentration to slow it down.
Step 4. Breathe slowly
Try some of these breathing techniques to slow your heart rate:
- Abdominal breathing: While sitting, place your hand on your stomach just below your rib cage. Inhale through your nose, allowing your belly to move your hand outward while your chest remains stationary. Then, exhale through your mouth keeping your lips tight as if you were whistling and use your hand to push the air out of your belly. Repeat as many times as needed.
- Alternating nasal breathing: begin to inhale through the left nostril, holding the right nostril closed with the thumb and counting to 4. Plug both nostrils and hold the breath for a count of 16. Exhale through the right nostril for a count of 8, then inhale through it nostril for a count of 4. Hold the breath for another 16 seconds and exhale through the left nostril for a count of 8. Yoga practitioners find this technique balancing both hemispheres of your brain, calming the mind and body..
Step 5. Get a massage
By getting massaged regularly or undergoing reflexology treatments, you can lower your heart rate by as much as 8 bpm. Talk to a massage professional or ask your partner.
Step 6. Eliminate caffeine from your daily routine
Caffeine raises blood pressure and heart rate. This increase is temporary, but it can be significant based on how much caffeine you consume. You may want to get rid of it completely if you have high blood pressure.
Try switching to decaf coffee or tea if that's part of your morning ritual
Advice
- Make sure you inhale through your nose and exhale through your mouth.
- Talk to your doctor about heart variability "biofeedback". During a biofeedback session you are connected to electrical sensors that allow you to check your heart rate in real time. Later you can try to change your heart rate with the strength of the mind, increasing lung capacity and decreasing blood pressure and stress.
Warnings
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Other factors that can increase the risk of tachycardia include:
- Old age. Age-related cardiac wear can lead to tachycardia.
- Family. If you have heart rate-related conditions in your family, the risk of you suffering from tachycardia is higher.
- If your resting heart rate is rapid and you feel dizzy, short of breath, or a feeling of "fainting" heart, it could be a case of tachycardia. If the tachycardia continues for more than a few minutes, you will need to call an ambulance or go to the nearest emergency room. If it is a short-lived episode, make an appointment with your GP as soon as possible.
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Risk of tachycardia. Any situation that strains or damages your heart can put you at greater risk. Medical treatment can reduce the risk of tachycardia due to the following factors:
- Cardiac pathologies
- High heart pressure
- Smoke
- Excessive use of alcohol
- Excessive use of caffeine
- Drug use
- Psychological stress or anxiety
