5 Tips to Quickly Lower Your Heart Rate
Your heart rate is the number of times your heart beats per minute, but it can go up and down depending on if you are resting or active. It really depends on what activity you are doing and how you are feeling at the time.
If you are very anxious about something, or have been exercising, or even stressing your body by being out in hot weather, your heart rate can speed up and possibly even spike, according to The Cleveland Clinic. But there are ways that you can quickly slow down a racing heart rate. Here are five tips to check out but try to capture the rhythm on a device like an apple watch and if it shows a fast and irregular heart rate, seek medical attention right away.
Trigger Your Vagus Nerve
Triggering your vagus nerve is one way to calm your heart rate reported TODAY. One way is known as the Valsalva maneuver which increases pressure in your chest and abdomen. Other ways include coughing forcefully or trying to blow out through a straw. Or splash cold water on your face to stimulate the vagus nerve.
Drink Water
A person’s heart rate can rise if they are dehydrated. That’s because your heart rate rises to compensate for the lower blood volume to keep it moving. So, drink water or even better, sports drinks that contain electrolytes and salt.
Do a Body Scan
As odd as it sounds, tensing up can help calm you down, stressed The Cleveland Clinic. Using Progressive muscle relaxation (PMR) is a technique that can relax you and lower your heart rate. Just tense and release every muscle group beginning with your toes and working up to your head. At the end, you should feel much calmer
Deep Breathing Exercises
Deep breathing exercises can lower your heart rate and blood pressure according to Verywell Health. That’s because when you take slow deep breathers, your blood vessels dilate, and this improves your blood flow which in turn calms your nervous system and helps to lower your heart rate.
Mindfulness and Meditation
Mindfulness or being in the present moment could help lower your heart rate because it helps you manage stress. When your mind is racing, removing yourself from stress and anxiety can help you promote calmness. The same goes for meditation. Try a short meditation to help you feel grounded and this could return your heart rate to normal.
