How to slow heart rate?

Are you tired of feeling like your heart is trying to escape your chest? Do you find yourself gasping for air after climbing a set of stairs or chasing the dog around the park for ten minutes? Fear not, my friend! In this article, we will be breaking down some science-backed ways that can help slow down your racing heart.

Breathe in…Breathe out…

The first step towards reducing a rapid heartbeat is through breathing exercises. Now I know what you’re thinking, “I breathe all day every day. How am I supposed to do it differently?” Let me tell you something (1): Not all breaths were created equal!

4-7-8 Breathing Technique

One powerful technique involves inhaling deeply into the abdomen through the nose and holding it for four seconds before exhaling slowly through pursed lips over seven seconds (2). Then wait eight more seconds before repeating again ten times – Voila! Your pulse rate should decrease noticeably.

Steps Time (Seconds)
Inhale 4
Hold 7
Exhale 8
Wait 0

It’s simple (3), right? Those extra few seconds while exhaling actually lower your blood pressure along with slowing down your heart rhythm. Try doing this exercise when lying on bed at night; You’ll slumber off quicker than Jack Robinson!

Belly Breathing

Another excellent method worth giving a go is belly breathing or abdominal breathing (4). Stand up straight and place one hand on the upper chest another just below ribs near stomach muscles directly over the diaphragm muscle. Take a deep breath in using both nostrils while focusing solely on expanding only lower lungs part which expands ribcage in all directions. Exhale slowly through pursed lips for at least 5 counts before repeating the entire process ten times or until you feel relaxed with slower pulse rate.

Catch Some Z’s

It requires no argument that sleep is essential and quality bedtime should never be taken lightly (5). In fact, getting sound, steady & sufficient amount of shuteye can do wonders when it comes to decreasing the heart rate. Experts recommend getting a minimum of seven hours every night to ensure you get optimal rest (6). Trust me; Hans Christian Andersen wasn’t lying when he said, “The sleep is medicine for everything.”

Create A Bedtime Routine

Believe it or not: having a consistent nighttime routine over time can condition your body and boost relaxation leading up to falling asleep promptly every day (7) . Try setting up a series of activities such as taking a warm bath/shower followed by reading an interesting book with dim lights while sipping hot tea right after then switching off electronics- These little rituals will make your brain know that bedtime has arrived and cue yourself to fall asleep faster while improving overall sleep quality.

Cut Out Late Night Snacks

In case you’ve been struggling lately on how best to reduce late-night cravings, Here’s something bombastic! consuming snacks within three-hour intervals before hitting the pillow impacts negatively on heart rate besides increasing likelihoods of heart disease especially since they tend to contain high sugar/caffeine levels (8). Your best bet would be limiting snacking window once completed dinner ideally two hours prior sleeping time – this helps keep both appetite & heartbeat under control i.e (9) ‘winning’.

H2O Is Not Just For Fishes

We have heard numerous people put stress on drinking lots of water throughout our lifetimes: grandmothers, mothers/ guardians during lunch break public announcements supporting Daily recommended intake which stands at an average of around 8 -10 cups per day (10). However, did you know that sipping water has additionally been directly linked to lowering an individual’s heart rate by preventing stress hormone secretion which would otherwise lead to palpitations?

Drink Enough H20

If you’re feeling dehydrated and thirsty, grab a glass, bottle or even refill your tumbler with more water than it can contain then keep track of intake everyday. It keeps both heart& mind happy when hydrated sufficiently – stay ahead!

Shaka Tablets Reduced Stress Rates

Are you always anxious? You don’t have to be worried anymore (11). Have some ashwagandha: a powerful herb from India trusted throughout years for its capacity in reducing cortisol levels alongside other anxiety symptoms whereas regulating blood sugar (12). The remedy is available in form capsules/powders!

Ashwagandha Power

Nature’s wonder contains compounds referred as adapted genic ones impacting central nervous system positively thus leading towards relaxed body/mind enabling users focus on tasks with lesser anxiety/fear while enjoying advantages such as;

  • Balanced Thyroid Glands
  • Lower Blood Sugar Levels
  • Enhanced Immune System

However,it should not be overdone since excessive usage could result into possible side effects such nausea & upset stomach (13)

Yoga Zen

Ah… yoga; the ultimate solution for finding inner peace (14). Engaging one-self physically & mentally into this ancient practice comes equipped various positives including inducing calmness through controlled breathings coupled stretching plus posture exercises which facilitate physical fitness. As an added bonus? Practicing yoga builds self-awareness; that will enable practitioners listen every bodily sensation including breathing/heartbeat signals hence identification whenever threshold reached.

Easy-Peasy Yoga Poses!

Here are two simple postures worth trying out at home:

Child’s Pose

A meditative posture being one of most rewarding eventually stretching back & hips while creating relaxation feeling on upper body. It is also a good pause point when necessary during yoga workouts.

Corpse Pose

Lie flat surface/back/floor and breathe gently total surrender to gravity. This pose becoming quite efficient towards controlling respiratory rates as the process is reduced to just deep exhaling saves overly enthusiastic heartbeat (15)

Although it’s normal for heart rate rise from time-to-time, several ways like breathing exercises, sufficient sleep together with exercise could reduce stress levels hence maintain healthy pulse rates fitting within our age range (16). Nobody wants an out of control and unhealthy-ticking bomb next to their chest; relax – you’ve got this!

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