How to Reduce Heart Beat Naturally
Having a rapid heart rate can be worrying, but in most cases, it’s not dangerous. In fact, infrequent episodes of rapid heartbeats are normal. However, if you experience frequent rapid heartbeats, or if your heart rate increase during physical activities, you should take measures to lower your heart rate naturally. Here are some natural ways to reduce your heart rate:
1. Breathing Exercises
Breathing exercises, particularly deep breathing exercises, can help to reduce your heart rate. These exercises work by increasing the amount of oxygen in your blood stream, which helps to relax your body and reduce the workload on your heart.
To perform deep breathing exercises:
- Find a quiet and comfortable place to sit or lie down
- Place your hands on your abdomen, below your ribcage
- Inhale deeply through your nose for about 5 seconds
- Hold your breath for about 2 seconds.
- Exhale slowly and completely through your mouth for about 5 seconds
- Repeat the process for at least 5 minutes
2. Reduce Stress
Stress is one of the most pervasive causes of rapid heartbeats. High stress levels can cause your body to release adrenaline, which can increase your heart rate. If you want to reduce your heart rate naturally, finding ways to reduce stress in your life is critical.
Some ways of reducing stress include:
- Meditation
- Yoga
- Exercise
- Spending time in nature
- Reading books or listening to music
3. Hydration
Dehydration can cause your heart to work harder to maintain blood volume, which can lead to an increased heart rate. Keeping yourself adequately hydrated can help to keep your heart rate at a healthy level.
Aim to drink at least 8-10 glasses of water per day. You can also increase your water intake by consuming fruits and vegetables that are high in water content, such as watermelon or cucumbers.
4. Exercise
Regular exercise can help to reduce your heart rate by strengthening your heart muscles and reducing your resting heart rate. Exercise can also help to reduce stress, which is a significant factor in heart rate increases.
Some exercises to try include:
- Brisk walking
- Jogging
- Biking
- Swimming
- Dancing
5. Improve Your Diet
The food you eat can have a significant impact on your heart rate. Consuming foods that are high in sugar, salt and cholesterol can cause your heart rate to increase. Therefore, eating a healthy diet can help to reduce your heart rate.
Some foods that can help to reduce your heart rate include:
- Green vegetables (e.g., spinach and broccoli)
- Fruits (e.g., berries, kiwi, and bananas)
- Lean protein (e.g., chicken, turkey, and fish)
- Whole grains (e.g., brown rice and whole-wheat pasta)
- Healthy fats (e.g., avocado, nuts, and olive oil)
6. Avoid Caffeine and Alcohol
Caffeine and alcohol are stimulants that can increase your heart rate. If you want to reduce your heart rate, it’s best to avoid or reduce your intake of caffeine and alcohol.
7. Acupuncture
Acupuncture is a natural therapy that can help to reduce your heart rate. It works by stimulating certain points in your body, which can help to relax your muscles and reduce stress.
| Points to stimulate | Brief description |
|---|---|
| Pericardium 6 (P6) | Located on the inner arm, above your wrist, can help to reduce heart rate |
| Conception Vessel 17 (CV 17) | Located in the center of your chest, can help to slow down your heart rate |
8. Herbal Remedies
Herbal remedies can help to reduce your heart rate naturally. Many herbs have calming properties that can help to reduce stress and anxiety. Here are some herbs to try:
- Valerian root
- Lemon balm
- Passionflower
- Lavender
9. Get Enough Sleep
A lack of sleep can contribute to stress and anxiety, which can increase your heart rate. Therefore, getting enough sleep is essential for reducing your heart rate.
Adults should aim to get at least 7-8 hours of sleep per night. To promote better sleep habits:
- Create a regular sleep schedule
- Avoid consuming caffeine or alcohol before bedtime
- Create a comfortable sleep environment
10. Practice Gratitude
Practicing gratitude can help to reduce stress and anxiety, which can help to reduce your heart rate. Gratitude involves acknowledging the positive aspects of your life and focusing your thoughts on things that make you happy.
Practicing gratitude can be as simple as taking a few minutes each day to reflect on the things you’re thankful for.
Conclusion
If you experience frequent rapid heartbeats, you may be understandably concerned. However, there are many natural ways to reduce your heart rate. Additionally, most of these methods offer additional benefits that can help to improve your overall health and reduce your risk of other health issues.
FAQs
-
Q: Can caffeine increase my heart rate?
A: Yes. Caffeine is a stimulant that can increase your heart rate. If you want to reduce your heart rate, it’s best to avoid or reduce your intake of caffeine. -
Q: Is it normal for my heart rate to increase during exercise?
A: Yes. When you exercise, your heart rate naturally increases to deliver more oxygen to your muscles. However, after you stop exercising, your heart rate should return to a normal resting rate. -
Q: Will taking herbal remedies lower my heart rate?
A: Some herbal remedies may help to lower your heart rate by reducing stress and anxiety. However, it’s essential to talk to your doctor before taking any new supplements or herbs.
References
- Mayo Clinic. (2019). Heart rate: What is a normal heart rate? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979
- WebMD. (2021). Too fast or too slow heartbeat. Retrieved from https://www.webmd.com/heart-disease/guide/heart-disease-heart-murmurs
- Harvard Health Publishing. (2019). The health benefits of gratitude. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier