People with resting heart rates of over 100 beats per minute have a higher risk of developing heart disease.If your heart beats too fast when resting, it could be a sign that you're stressed out or in poor physical shape.If you experience a high heart rate, it is important that you slow it down.Follow the methods for temporarily lowering the heart rate.Improve it permanently with physical conditioning.Tachycardia can be involved in a heart attack that needs immediate medical attention.
Step 1: Slow deep breathing is a good way to practice it.
Reducing your breathing speed will lower your heart rate.Hold a breath for 5 minutes, then exhale slowly for a count of 8 minutes.Exhaling completely will reduce your heart rate.Try the breathing technique.This is when you exhale to the count of 8 and make a loud noise.The exercise should be repeated 3 or more times.
Step 2: It is recommended to perform vagal nerve stimulation.
The vagus nerve is responsible for controlling your heart rate.After taking a deep breath, strain the abdominal muscles the same way you would a bowel movement.Let go after holding the pressure for five seconds.You might have to do this many times to get the desired effect.Holding your knees up to your chest is one of the ways to stimulation the vagus nerve.
Step 3: The maneuver is called the carotid.
Your throat is next to the vagal nerve.If you want to slow your heart rate down, give the artery a massage with your fingers.
Step 4: It's a good idea to splash yourself with cold water.
It's a good idea to put ice water on your face.When you notice a drop in your heart rate, add ice water to your face.
Step 5: It's a good idea to take a medication.
You can get a prescription for a heart rate lowering medication from your doctor if you experience high heart rates frequently.Determine the cause of your elevated heart rate by having a meeting with your doctor.Your doctor can help you decide on the best treatment plan for you.dizziness, fatigue, and weakness are some of the possible side effects of beta blockers.People with asthma should not take the drug.
Step 6: If it's okay to exercise vigorously, check with your doctor.
Work up to more vigorous exercise is the first step.Interval training, short bursts of energetic effort, such as running short dashes, interspaced with relaxing to not lose your breath, improves your heart's efficiency by about 10 percent more than the usual aerobic exercise done at a steady pace.You can cool down if you build up until you perform at your maximum heart rate for the last interval.Change up your routine frequently to make your heart pump more effectively with fewer beats.If you run on a treadmill, use the interval setting.Warm up for 5 minutes if you run outdoors or indoors.Run fast for 1 minute and jog slowly.Cool down for 5 minutes after repeating the interval 6 or 8 times.Rest 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 hard so that you become out of breath.Warm up for 90 secondsFor 30 seconds, pedal at a moderate energy burst.If you want to perform another energy burst, slow down to a cardio rate for 90 seconds.The 30-second energy burst should be more intense than the last.
Step 7: Get a good night's sleep.
If you need to reduce the noise in your room, wear earplugs.Sleep disruptions from noise can increase your heart rate.
Step 8: You should empty your bladder every now and then.
People who hold their urine until their bladder is full will increase their heart rates.A full bladder increases sympathetic nervous system activity, which causes your heart to beat faster.
Step 9: Take a fish oil capsule.
It's even better if you take calamari oil which is rich in the most important type of Omega 3.A single daily fish oil capsule may reduce your heart rate by as much as 6 bpm within as little as 2 weeks, according to Dr Oz.The vagus nerve regulates your heart rate and researchers think that fish oil helps it.
Step 10: You should change your diet.
Your body can regulate its heart rate by eating heart-healthy foods.Try to eat more salmon, sardines or mackerel, whole grains, green leafy vegetables, nuts, and foods high in potassium.
Step 11: Give and receive more hugs.
You might be able to reduce your heart rate by hugging more often.It's a good idea to give hugs to your loved ones often.
Step 12: Take time in nature.
Reducing stress, improving your mood, and boosting your immune system are some of the health benefits that can be obtained by being outdoors in green spaces.If you only get outside for 5 minutes, it may help to improve your health.Take a brisk walk in the park or go for a long hike this weekend.
Step 13: Relax and lie down.
Lie down on your bed or couch.Try sitting in a relaxed position if there is no comfortable surface to lie on.The room should be comfortable and quiet.Close your curtains or blinds if your view from your window is chaotic.Relax.Allow your heart rate to slow as you stay in this position.You should switch if you have been in 1 position for a while.If you have been standing, try lying down.When you change position, your blood pressure may change as well.
Step 14: The focus should be on pleasing mental imagery.
Guided visualization and imagining places that make you happy will calm your mind and body.Imagine a mural, a scene from nature, or a daydream that you would find relaxing.You can find prints and photos that make you feel relaxed.You can sit on your bed and look at the picture to calm your mind and body.You can write about a place you love to visit in a journal.If you want the calm to wash over you, close your journal and picture the place in your mind.
Step 15: You can learn to meditate.
Your focus should be on the beating of your heart.Concentration can slow down your heart rate.
Step 16: Take a deep breath.
You can use breathing techniques to calm your heart rate.Inhale through your nose and your chest will stay still.Then, use your hand to push the air out of your belly as if you were whistling.As needed, repeat as often as necessary.Push your right nostril closed with your thumb as you start inhaling through your left nostril.Hold your breath for 16 counts and close both nostrils.inhale out of the right nostril for 8 counts and exhale for 4 counts.Hold your breath for 16 seconds, then exhale through your left nostril for 8 counts.This brings both sides of your brain into balance, according to yoga practitioners.
Step 17: You should get a massage.
It is possible to lower your heart rate by as much as 8 bpm with a regular massage.A loved one can perform a massage on you.
Step 18: Coffee should be out of your daily routine.
Your heart rate goes up and your blood pressure goes down.It can be dramatic if you consume too much caffeine.If you have high blood pressure, you may want to avoid coffee.If this is part of your morning ritual, try to switch to decaffeinated coffee and tea.