Monday, September 26, 2022

How To Slow Your Heart Rate

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Danger Signs Of A Fast Heart Rate

How to Slow Down Heart Rate Naturally

Although a rapid heartbeat can have many harmless causes, some causes are serious. The heart normally beats between 60 and 100 times each minute. While a slight increase in heart rate is usually harmless, especially in people without heart disease, a very rapid heart rate can cause your blood pressure to plummet to dangerously low levels, which can lead to dizziness or fainting.

A fast heartbeat can also stress your heart, causing chest pain or a heart attack. When shortness of breath accompanies the rapid rate, this suggests the rate is too fast for your heart to pump properly. If you experience any of these danger signs or if something just “doesn’t seem right” seek immediate medical attention.

How Can You Care For Yourself

Bradycardia is often the result of another heart condition, so taking steps to live a heart-healthy lifestyle will usually improve your overall health. The steps include:

  • Having a heart-healthy eating plan that includes vegetables, fruits, nuts, beans, lean meat, fish, and whole grains. Limit alcohol, sodium, and sugar.
  • Being active on most, if not all, days of the week. Your doctor can tell you what level of exercise is safe for you.
  • Losing weight if you need to, and staying at a healthy weight.
  • Not smoking.
  • Managing other health problems, such as high blood pressure, high cholesterol, and diabetes.

What Is Resting Heart Rate

Even if you don’t always feel it, your heart is always beating.

If your heart rate is the number of times your heart beats per minute, your resting heart rate, then, is the number of times your heart beats per minute while you’re at rest.

“It’s normal for your resting heart rate to differ from someone else’s, and it’s also normal for your own heart rate to vary slightly throughout the course of the day,” says Dr. Chebrolu.

Factors that can affect your resting heart rate include:

  • Age
  • Having heart disease, diabetes or higher cholesterol
  • Medications
  • Emotions you experience
  • External conditions, including air temperature

“Generally speaking, though, a normal resting heart rate typically ranges between 60 to 100 beats per minute in adults,” adds Dr. Chebrolu.

Also, don’t forget a normal heart rate does not imply a normal blood pressure.

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What Controls Heart Rate

Heart rate is controlled by the two branches of the autonomic nervous system. The sympathetic nervous system and the parasympathetic nervous system . The sympathetic nervous system releases the hormones to accelerate the heart rate. The parasympathetic nervous system releases the hormone acetylcholine to slow the heart rate. Such factors as stress, caffeine, and excitement may temporarily accelerate your heart rate, while meditating or taking slow, deep breaths may help to slow your heart rate.;; Exercising for any duration will increase your heart rate and will remain elevated for as long as the exercise is continued. At the beginning of exercise, your body removes the parasympathetic stimulation, which enables the heart rate to gradually increase. As you exercise more strenuously, the sympathetic system kicks in to accelerate your heart rate even more. Regular participation in cardiovascular exercise over an extended period of time can decrease your resting heart rate by increasing the hearts size, the contractile strength and the length of time the heart fills with blood. The reduced heart rate results from an increase in activity of the parasympathetic nervous system, and perhaps from a decrease in activity of the sympathetic nervous system.

To Improve Heart Health Start Slowly Listen To Your Body

How to Slow Your Heart Rate Down

Along with strength and flexibility exercises, cardiovascular training is a mainstay of musculoskeletal fitness. The healthier your heart is, the easier it will be to move through your day. Climbing stairs, shopping for groceries, house and yard work and walking around your neighborhood all become easier when your heart is in tip-top shape. If it’s been a while since you’ve gotten your heart pumping, start slowly with moderate, low-impact exercise and eventually add vigorous, higher-intensity activities to benefit your muscles and joints.

Also Check: How Do You Calculate Heart Rate

How Is Bradycardia Treated

How bradycardia is treated depends on what is causing it. Treatment also depends on the symptoms. If bradycardia doesn’t cause symptoms, it may not be treated. You and your doctor can decide what treatment is right for you.

  • If damage to the heart’s electrical system causes your heart to beat too slowly, you will probably need to have a pacemaker. A pacemaker is an implanted device that helps correct the slow heart rate.
  • If another medical problem, such as hypothyroidism or an electrolyte imbalance, is causing a slow heart rate, treating that problem may cure the bradycardia.
  • If a medicine is causing your heart to beat too slowly, your doctor may adjust the dose or prescribe a different medicine.

The goal of treatment is to raise your heart rate and relieve symptoms. For certain types of bradycardia, treatment may help prevent serious problems. These problems include fainting, injuries from fainting, and even death.

How To Lower Your Heart Rate In The Moment

If your heart rate has seemingly spiked without cause, there are a few things you can do to bring it back down to a normal level:

  • Make sure your surroundings are cool and comfortable. High temperatures and humidity can increase blood flow and heart rate.
  • Emotional upset can raise your heart rate. Slow, measured breathing can help bring it back down.
  • If youre going from sitting to standing, make sure to rise slowly. Standing up too quickly can bring about dizziness and cause your heart rate to increase.

Other approaches can be effective in lowering your heart rate in the short term and over time.

Practicing mindfulness can help lower your heart rate in the moment, as well as lower your overall resting heart rate. After a 12-week mindfulness course, participants in one study had lower heart rates overall and were able to physically cover more distance during a standard six-minute walk test.

If youre familiar with yoga, practicing a few poses may also help lower your heart rate. Research also suggests that practitioners of yoga can develop the ability to voluntarily lower their heart rate.

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How To Measure Your Heart Rate

The best time to measure your pulse is in the morning, before you get out of bed and before you’ve had your morning coffee or tea.

You can check your heart rate at your wrist. Lightly place your second and third fingers of one hand on the inside of your other wrist, below the base of your thumb. You should feel your pulse under your fingertips. Count the number of beats in one minute. Repeat to make sure you get a consistent reading.

How Is Bradycardia Diagnosed

Heart Palpitations and Vagus Nerve: A Quick Way To Slow Your Heart Rate Down

Your doctor may take your pulse to diagnose bradycardia. Your doctor might also do a physical examination, ask questions about your past health, and do an electrocardiogram . An EKG measures the electrical signals that control heart rhythm.

Bradycardia often comes and goes, so a standard EKG done in the doctor’s office may not find it. An EKG can identify bradycardia only if you are actually having it during the test.

You may need to wear or carry a device called a portable, or ambulatory, electrocardiogram. Examples include a Holter monitor and a cardiac event monitor. You might use it for a day or more. It records your heart rhythm while you go about your daily routine.

You may also have blood tests to find out if another problem is causing your slow heart rate.

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When To Seek Help

Talk with your doctor if you notice your heart rate is faster than normal. Doctors cannot always pinpoint the cause of heart palpitations. They will need to rule out heart rhythm disorders like tachycardia and other medical conditions like hyperthyroidism.

There is typically little risk of complications with heart palpitations unless theyre caused by an underlying heart condition. If theyre caused by a heart condition, you may experience:

  • fainting if your heart beats too quickly and causes your blood pressure to drop
  • cardiac arrest if your palpitations are caused by arrhythmias and your heart isnt beating efficiently
  • stroke if your palpitations are caused by atrial fibrillation
  • heart failure if your heart isnt pumping well for a long period of time

Speak with your doctor if you have palpitations with any other symptoms or if you have other concerns about your health.

What Is A Normal Resting Heart Rate

The resting heart rate is the heart pumping the lowest amount of blood when you are not exercising. What is a normal resting heart rate? A normal resting heart rate, when you are calm, relaxed, and healthy, will range between 60 and 100 beats per minute for adults. That being said, a normal heart rate will vary from person to person, and throughout a persons day.

A heart rate lower than 60 beats isnt necessarily a problem. Factors that affect heart rate include drugs like beta-blockers, body position, and anxiety or stressful emotions. A lower heart rate is also common in athletes and those that get lots of physical activity. The heart also pumps a little more and the pulse rate increases when the humidity is high. If youre obese, you may also see a higher resting pulse than normal, but not too much over 100 beats per minute.

It is important to note that an above normal heart rate can be a sign of several problems, and symptoms may include fainting, weakness, chest pain, lightheadedness, low blood pressure, heart pain, and inadequate blood flow in the legs and arms.

For an accurate heart rate reading, simply put your fingers over your pulse and count the number of beats per minute. You could also count the beats in 15 seconds and multiply the number by four. The best places to find your pulse are the wrists, side of your neck, inside of your elbow, and top of the foot.

Read Also: How To Stop Heart Palpitations Due To Anxiety

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How Is It Treated

3 Ways to Slow Your Heart Rate Down

How bradycardia is treated depends on what is causing it. Treatment also depends on the symptoms. If bradycardia doesn’t cause symptoms, it may not be treated. You and your doctor can decide what treatment is right for you.

  • If damage to the heart’s electrical system causes your heart to beat too slowly, you will probably need to have a pacemaker. A pacemaker is an implanted device that helps correct the slow heart rate.
  • If another medical problem, such as hypothyroidism or an electrolyte imbalance, is causing a slow heart rate, treating that problem may cure the bradycardia.
  • If a medicine is causing your heart to beat too slowly, your doctor may adjust the dose or prescribe a different medicine.

The goal of treatment is to raise your heart rate and relieve symptoms. For certain types of bradycardia, treatment may help prevent serious problems. These problems include fainting, injuries from fainting, and even death.

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Eat Tons Of Fruits And Veggies

A healthy diet can work wonders for heart health. Fruits and veggies exhibit powerful anti-inflammatory and antioxidant properties that protect the heart and cardiovascular system. Fruits and vegetables contain vitamins, minerals, and antioxidants that help the endothelium ; the lining on the insides of blood vessels contract and dilate properly. Antioxidants, vitamins, and minerals exert an antioxidant effect and reduce oxidative stress and inflammation, allowing the endothelium to do its job properly.

Improving Heart Rate While Running

If your heart rate reading is too rapid or you begin to feel dizzy, nauseated or breathless during your run, there are steps you can take to bring it down to a safe, comfortable range.

Reduce your intensity. Slowing your pace or taking walking breaks between intervals can help you catch your breath, so your body can more efficiently deliver oxygen-rich blood to the heart, organs and muscles. As you decrease intensity, aim for the lower range of your target heart rate, or about 50 to 70 percent of your maximum heart rate. You can also try the “talk test” if you’re able to speak without difficulty, you’ve lowered your intensity to a safe level.

Practice deep breathing techniques. Deep breathing, often referred to as “belly breathing” or “diaphragmatic breathing,” has been shown to slow the heartbeat and reduce blood pressure. If your heart rate is too high, stop running, find a comfortable place to sit down and try breathing deeply through your nose until your belly expands, then exhaling through your nose or mouth. Repeat until your heart rate has slowed.

Read More:Benefits of Deep Breathing

Avoid Stimulants Before a Run. Stimulants, like caffeine or nicotine, and alcohol can contribute to dehydration, which can put additional stress on the heart. If you must have your morning cup of coffee before your run, be sure to rehydrate by drinking 8 ounces of water before you leave, and 6 to 8 ounces every 20 minutes during your run.

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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.

Read More:What is the Average Heart Rate While Running?

Common Causes Of A Rapid Heart Rate

How to Lower Blood Pressure & Slow Down Your Heart Rate in Seconds – Dr. Alan Mandell, D.C.

You may experience a fast heart rate for a variety of reasons, and usually the solution is to deal with the underlying cause. For instance, when a fever triggers the heart to beat faster, treating the fever with over-the-counter fever-reducers or a lukewarm bath can slow your heart rate.

Some people with panic attacks another potential cause of heart racing use deep, abdominal breathing exercises to help them relax. If dehydration is the cause, replenishing the body with fluids can lower your heart rate. Other causes of a fast heart rate, such as hot flashes, resolve on their own.

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Improving Your Pulse Permanently

  • Ask your doctor to what extent its okay to exercise vigorously. Intense exercise isnt the primary step, but workout to more vigorous exercise. Short bursts of energetic effort, like running short dashes, interspaced with relaxing to not lose your breath, called interval training, improves your hearts efficiency by about 10 percent quite the usual aerobics done at a gentle pace.
  • Build up until youre working at your maximum, safe pulse for the last interval, then youll cool down. Change up your routine periodically pace, machine, incline plane, stairs, weights, dance, water, route, hills to form your heart to pump blood more effectively with fewer beats.
  • For runners: If you run on a treadmill, use the interval setting. If you run outdoors or on an inside track, then warm up for five minutes. Then run fast for 1 minute and jog slowly for 1 minute. Repeat the interval 6 or 8 times before cooling down for five minutes.
  • For swimmers: Swim ten 50-yard freestyles, resting for 15 seconds between each pair of swims. As you swim, swim aerobically, raising your pulse but not raising it an excessive amount of , not swimming too hard in order that you become really out of breath.
  • On the bike: Warm up for 90 seconds. Then, pedal at a moderate energy burst for 30 seconds. Slow back down to a cardio rate for 90 seconds before performing another energy burst for 30 seconds. Each 30-second energy burst should be more intense than the last.

Improving Your Heart Rate Permanently

  • 1Check with your doctor to what extent it’s okay to exercise vigorously. Intense exercise is not the first step, but work up to more vigorous exercise. Short bursts of energetic effort, such as running short dashes, interspaced with relaxing to not lose your breath, called interval training, improves your heart’s efficiency by about 10 percent more than the usual aerobic exercise done at a steady pace.
  • Build up until you’re performing at your maximum, safe heart rate for the last interval, then you can cool down. Change up your routine periodically — pace, machine, incline plane, stairs, weights, dance, water, route, hills — to make your heart pump blood more effectively with fewer beats.
  • For runners: If you run on a treadmill, use the interval setting. If you run outdoors or on an indoor track, then warm up for 5 minutes. Then run fast for 1 minute and jog slowly for 1 minute. Repeat the interval 6 or 8 times before cooling down for 5 minutes.
  • For swimmers: Swim ten 50-yard freestyles, resting for 15 seconds between each pair of swims. As you swim, swim aerobically, raising your heart rate but not raising it too much, not swimming too hard so that you become really out of breath.XResearch source
  • On the bike: Warm up for 90 seconds. Then, pedal at a moderate energy burst for 30 seconds. Slow back down to a cardio rate for 90 seconds before performing another energy burst for 30 seconds. Each 30-second energy burst should be more intense than the last.XResearch source
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