Sunday, January 23, 2022

How To Lower Heart Rate Quickly

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What Is Tachycardia What Are Its Causes And Symptoms

How Do I Lower My Heart Rate Quickly?

Tachycardia is a serious heart condition that occurs due to unexpected high heart rate. The normal heart beat count for an adult is 60-100 beats per minute. If it increases more than 100, it can lead to severe heart complications.

The causes of Tachycardia are:

  • As a reaction to certain medications
  • Congenital electrical pathway abnormalities in the heart.
  • Consumption of excessive alcohol.
  • Consumption of drugs likes cocaine etc
  • Electrolyte imbalance
  • Smoking and certain lung diseases

The symptoms of tachycardia:

  • Lightheadedness
  • Rapid pulse rate
  • Heart palpitations a racing, uncomfortable or irregular heartbeat or a sensation of flopping in the chest
  • Chest pain
  • Fainting

Which Factors Can Influence Heart Rate

Many things can affect your heart rate, including:

  • physical activity if youve been moving around a lot, your heart rate will increase
  • fitness level your resting heart rate may be lower if youre very fit
  • air temperature on hot days, your heart needs to pump more quickly
  • emotions such as feeling stressed or overly excited
  • medicines some can decrease your resting heart rate , while others can increase it
  • age with age, the rate and regularity of your pulse can change and can be a sign of a heart problem.

Clinical Contributors To This Story

Sarah L. Timmapuri, M.D. contributes to topics such as Cardiac / Heart Health, Exercise / Fitness.

By Sarah Timmapuri, M.D.

If your heart is racing as youre sitting reading this article, its possible your body is trying to tell you something. A high resting heart rate, or a heart rate of more than 100 beats per minute, means your heart is working extra hard to pump blood through your body. And, that extra effort could result in a wide range of negative effects on your overall health, including feelings of dizziness and fatigue and most seriously blood clots, heart failure and, in rare cases, sudden death.

Normal resting heart rate is anywhere between 60 and 100 beats per minute, and its simple to check how fast yours is beating. While idle, hold your pointer and middle finger between your bone and tendon on the thumb side on your wrist until you feel your pulse, and count the number of beats for a minute that is your resting heart rate.

Certain aspects of someones resting heart rate are directly connected to uncontrollable factors, such as age and genetics, however there are certain actions that be taken to help decrease heart rate and improve overall wellbeing for those whose resting heart rate is above normal.

Here are six proven ways to lower your resting heart rate:

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What To Expect At Your Office Visit

Your provider will examine you and ask questions about your medical history and symptoms.

You may be asked:

  • Do you feel skipped or stopped beats?
  • Does your heart rate feel slow or fast when you have the palpitations?
  • Do you feel a racing, pounding, or fluttering?
  • Is there a regular or irregular pattern to the unusual heartbeat sensations?
  • Did the palpitations begin or end suddenly?
  • When do the palpitations occur? In response to reminders of a traumatic event? When you are lying down and resting? When you change your body position? When you feel emotional?
  • Do you have any other symptoms?

An electrocardiogram may be done.

If you go to an emergency room, you will be connected to a heart monitor. However, most people with palpitations do not need to go to an emergency room for treatment.

If your provider finds you have an abnormal heart rhythm, other tests may be done. This may include:

  • Holter monitor for 24 hours, or another heart monitor for 2 weeks or longer

What Is Target Heart Rate

How to lower your heart rate: 11 ways

You get the most benefits when you exercise in your âtarget heart rate zone.â Usually, this is when your heart rate is 60% to 80% of your maximum. In some cases, your doctor may decrease your target heart rate zone to around 50%.

Check with your doctor before starting an exercise program. They can help you find a routine and target heart rate zone that match your needs, goals, and overall health.

When you start an exercise program, you may need to slowly build up to your target heart rate zone, especially if you havenât exercised regularly before. If the exercise feels too hard, slow down. Youâll lower your risk of injury and enjoy the exercise more if you donât try to overdo it.

When you exercise, take a break and check your pulse regularly to find out whether youâre in your target zone. If your pulse is below your target zone, step up the intensity of your workout.

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High Resting Heart Rate: Should You Worry

In general, a slower resting heart rate is a sign of good health. Some athletes and people who are very active even have heart rates that dip below 60 when theyre at rest.

A high resting heart rate, on the other hand, can be an indicator of problems such as:

  • Poor physical condition.
  • Infections.
  • Thyroid problems.

Often, a high resting heart rate is a sign that your heart is working harder than it needs to. Like any muscle, the heart doesnt work as well when its out of shape. In people who arent very active, the heart isnt as efficient. It has to work harder to pump blood through your body, Dr. Singh says.

When To See A Gp

See a GP or call 111 if:

  • you have chest pain that comes and goes
  • you have chest pain that goes away quickly but youâre still worried
  • you notice a sudden change in your heartbeat
  • your heart rate is consistently lower than 60 or above 100

Itâs important to get medical advice to make sure itâs nothing serious.

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What Causes Atrial Fibrillation

When the heart beats normally, its muscular walls tighten and squeeze to force blood out and around the body.

They then relax so the heart can fill with blood again. This process is repeated every time the heart beats.

In atrial fibrillation, the heartâs upper chambers contract randomly and sometimes so fast that the heart muscle cannot relax properly between contractions. This reduces the heartâs efficiency and performance.

Atrial fibrillation happens when abnormal electrical impulses suddenly start firing in the atria.

These impulses override the heartâs natural pacemaker, which can no longer control the rhythm of the heart. This causes you to have a highly irregular pulse rate.

The cause is not fully understood, but it tends to affect certain groups of people, such as older people and people living with long-term conditions such as heart disease, high blood pressure or obesity.

It may be triggered by certain situations, such as drinking too much alcohol or smoking.

Atrial fibrillation can be defined in various ways, depending on the degree to which it affects you.

For example:

  • paroxysmal atrial fibrillation episodes come and go, and usually stop within 48 hours without any treatment
  • persistent atrial fibrillation each episode lasts for longer than 7 days
  • permanent atrial fibrillation when itâs present all the time
  • long-standing atrial fibrillation where youâve had atrial fibrillation usually for over a year

How To Lower Your Heart Rate Over Time

Exercise for lower heart rate naturally, quickly and fast (46-60 BPM over 15 Minutes)

In the long term, the best way to lower your heart rate is by following a program that includes exercise, a healthy diet, limited caffeine and alcohol, and good sleep, suggests Johnson. The exercise component can involve either extended low-intensity sessions or interval training that mixes high- and low-effort episodes, she says.

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What Is The Heart Rate

Heart rate or pulse rate is the number of times your heart beats in a minute. It is a simple measure to know how much your heart works during rest or activities.

Heart rate is one of the vital signs that are checked regularly whenever you visit your doctor, or when you get admitted to the hospital.

Your heart rate is lower when you are resting and higher when you are doing any kind of activity, or are feeling stressed or anxious.

When you exercise, your heart needs to work harder, which increases your heart rate. As soon as you rest, the heart rate starts decreasing gradually and returns to its normal level, usually within an hour.

Resting Heart Rate And Its Role In Running

Resting heart rate is the number of times your heart beats per minute while you are at complete rest. A healthy resting heart rate for adults is 60 to 80 beats per minute. Your resting heart rate is an indicator of your physical fitness. As your fitness levels increase, your resting heart rate will lower. Aerobic activities such as running and cycling have a significant effect in lowering your resting heart rate. As your heart becomes stronger, it gets better at pumping more blood and the body requires fewer heartbeats to pump the same amount of blood. In this video, coach Anubhav Karmarkar explains the role of resting heart rate in runners, causes of increased heart rate and how to calculate your resting heart rate to monitor and track your progress in your running journey.

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Natural Ways To Reduce The Heart Rate

Natural Ways To Reduce The Heart Rate Is your heart beating faster than the normal rate? Are you witnessing shortness of breath and dizziness? Weve got the solution to your queries. The heart is a miraculous organ of our body. The rapid boisterous and restless life has led to the birth of new diseases. A heart attack may be common but the rising emergence of a disease, unknown to many, called Tachycardia and Palpitations. These are the heart disease. So this blog we are sharing Natural ways to reduce the Heart Rate. But first, of your should know about Tachycardia & palpitations which are heart diseases.

How Does Exercise Affect Heart Rate

Why Does Your Heart Rate Increase When Sick?

Its important to get your heart rate up while exercising. This strengthens your heart. The stronger your heart is, the more efficiently its pumping blood, Johnson says. And if your hearts pumping efficiently, it doesnt need to beat as quickly when at rest.

The key metric when exercising is identifying your maximum heart rate, usually defined as 220 minus your age. The American Heart Association uses this number to define target heart rate ranges for moderate, intense, and maximum intensity during a workout.

Its old school, concedes Johnson. But it remains the best way to create an exercise program tailored for your specific fitness level and goals.

A second key metric in assessing your heart rate is how fast it returns to normal after vigorous exercise. A prompt recovery to your pre-exercise heart rate is generally linked to numerous health benefits, including lower risk of death. As we age, it takes the heart longer to return to a normal heart rate. This is true even for healthy people.

In one large study, researchers analyzed the exercise recovery patterns and risk of death of about 2,500 people who had no existing cardiac conditions. The participants exercised to exhaustion, and researchers measured their heart rates after one minute of rest. The recovery was considered normal if the heart rate dropped more than 12 beats per minute between the moment of peak exercise and the end of the rest period. Otherwise, the recovery was labeled abnormal.

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Reduce Caffeine And Alcohol Intake

Excessive caffeine and alcohol in your bloodstream raise blood pressure and heart rate. While the elevated heart rate is temporary it can cause panic attacks and anxiety. Alcohol is a toxin and your body works extra hard to eliminate it, thereby, straining your heart. Both caffeine and alcohol cause dehydration which increase the workload of your heart. Cutting caffeine and alcohol consumption will gradually slow your heart rate.

/10how To Measure Your Heart Rate

The ideal time to measure your heart rate is in the morning on an empty stomach. This should be the first thing you should do after you wake up. To measure your heart rate, firmly place your second and third fingers of your hand below the base of your thumb on your other hand’s wrist. You will feel your pulse. Count the number of pulse rate in one minute. Do this twice to get a consistent reading.

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Signs Of High Heart Rate

There are countless benefits to aerobic exercise from reduced risk of cardiovascular disease, to stronger muscles and bones, to improved mood but working too hard can put stress on your heart, lungs and muscles, and potentially lead to serious health complications. That’s why it’s important to monitor your heart rate during your run and ensure it doesn’t reach your maximum heart rate.

In addition to monitoring your heart rate with your activity tracker or manually, look out for uncomfortable symptoms such as:

If you experience any of these symptoms, stop exercising and take the necessary steps to reduce your heart rate. If you experience chest pain, heart palpitations or fainting, seek emergency medical care immediately.

It’s important to note: Exercising in hot, humid weather can also raise your heart rate to potentially dangerous levels, so always check the temperature and humidity before heading out on your run. Being prepared can help you ensure you’re properly dressed and hydrated for warm weather running.

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What Are The Different Training Zones

Exercise for lower heart rate naturally & quickly (48-51 BPM, Blood Oxygen Level 97- 99%)

A heart rate training zone is a range that defines the intensity of your training. The upper and lower boundaries of each zone are calculated using your maximum heart rate which also depends on your age.

Moderate Activity : 50-60% of HRmax. This is the most comfortable training zone. It is primarily used to warm-up and to recover after a more intense zone. It strengthens your heart and improves muscle mass while it reduces body fat, cholesterol, blood pressure, and your risk for degenerative disease.

Weight Control : 60-70% of HRmax. This is the best zone for burning fat. It gives you all the benefits of the moderate activity zone but with increased intensity. 85% of calories burned in this zone are from fat.

Aerobic : 70-80% of HRmax. Aerobic exercise makes your lungs work harder as your bodys need for oxygen increases. This zone improves your cardiovascular and respiratory systems. It also increases the size and strength of your heart. More calories are burned in this zone but only 50% of the calories come from fat.

Anaerobic : 80-90% of HRmax. Training in this zone improves your athletic performance. Only 15% of the calories burned in this zone come from fat.

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Resting Heart Rate And Health

A relatively low resting heart rate is considered healthy, while a high resting heart rate may increase the risk of various conditions.

A lower heart rate allows the heart to maintain a healthful rhythm and respond to routine stressors efficiently. These may include exercise, illness, and day-to-day activities.

Having a relatively low heart rate is a significant contribution to overall health. An abnormally high heart rate can lead to a variety of health risks and conditions.

Complications associated with a high heart rate include:

  • low energy levels

Stress may cause a high heart rate.

Each heartbeat arises from specialized muscle cells called myocytes.

When these cells need more oxygen, as during exercise, the brain sends messages to the heart, causing myocytes to make stronger, more frequent pulses.

Everyone experiences sudden, temporary changes in their heart rate. They may be caused by:

Having a chronically high or abnormal heart rate is often a sign of an unhealthy lifestyle or an underlying medical condition.

Common long-term causes of a high heart rate include:

  • lack of exercise

Slowing A Very High Heart Rate

  • 1Practice slow deep breathing. Although it may seem difficult, lowering your breathing speed will help to lower your heart rate. Take a breath for 5-8 seconds, hold it for 3-5 seconds, and then exhale slowly for a count of 5-8 seconds. Focus on exhaling completely to reduce your heart rate.XResearch source
  • Try the 4-7-8 breathing technique. This is when you inhale to the count of 4, hold for the count of 7, and then exhale to the count of 8 while making a whoosh sound. Repeat the exercise 3 or more times.XResearch source
  • 2Perform vagal nerve stimulation. This stimulates the vagus nerve which is responsible for controlling your heart rate. To do this, try the valsalva maneuver, after taking a deep breath, strain the muscles in your abdomen the same way you would to give a bowel movement. Hold the pressure for five seconds, and then let go. You may have to do this multiple times to get the desired effect. Other ways to stimulate the vagus nerve include:XResearch source
  • Coughing
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    How To Lower Your Heart Rate With Exercise

    High-Intensity Interval Training is a training method where you give 100% effort in a quick, intense burst of exercise, followed by a short resting period. HIIT increases your maximum heart rate and lowers your RHR.

    HIIT is as simple as doing one exercise, like sprinting, as fast as you can safely run for 30 seconds, then resting for 90 seconds.

    Warm-up first and start with one rep.

    Rest for several days in between HIIT days. Build up slowly to a workout of several reps that only takes about 15 minutes. Then try adding new exercises.

    For the best results, dont set an arbitrary time. Instead, push yourself to your max. And then rest and recover until youre ready to give 100% again. For instance, give 100% effort for 15 seconds and rest for five minutes.

    Learn more about the health benefits of HIIT and how to do it the right way in this short HIIT video from Thomas DeLauer.

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