Content

• To step
• Method 1 of 4: Lower your heart rate with breathing techniques and meditation
• Method 2 of 4: Lower your heart rate with exercise
• Method 3 of 4: Lower your heart rate with food
• Method 4 of 4: When to seek medical attention
• Tips

A normal resting heart rate in adults is between 60 and 100 beats per minute. If you have noticed that your heart rate is high, or if your doctor has told you to, you are probably worried about it. While the human heart rate can vary in a completely natural way, an abnormally high heart rate can lead to many serious health problems, including stroke, heart attack, or lung disease. If your heart rate is higher than healthy, there are some measures you can take to lower it naturally.

To step

Method 1 of 4: Lower your heart rate with breathing techniques and meditation

1. Use breathing techniques to reduce stress. It is common knowledge that stress can increase your heart rate. When you are stressed, your body releases adrenaline, which increases your heart rate to help you deal with the stressor. Breathing techniques relax and calm your mind and body, slowing the heart rate.
   • Sit upright. Place one hand on your stomach and the other on your chest. Take a deep breath in through your nose. You should feel the hand on your stomach rise, but the hand on your chest should not move. Exhale slowly, with your mouth barely open. Use your hand on your stomach to push out air if you want. Repeat this exercise ten times.
   • Quickly inhale and exhale through your nose (about three breaths per second), keeping your mouth closed. Breathe normally. Repeat this process for fifteen seconds or more.
2. Try to meditate. Meditation can be used as a technique to calm the mind and body. It is often used by people suffering from illness or physical problems to achieve physical relaxation, mental calm and psychological balance. Mindfulness meditation is a simple and effective way to get started with daily meditation:
   • Sit in a comfortable position, whether you are in a chair, with your legs crossed or kneeling.
   • Bring your attention to your breath. Your mind will start wandering at some point. When that happens, bring your attention back to your own breathing.
   • Don't stop to dwell on or judge your thoughts.
   • Continue this process for a short time, such as five minutes if you are trying it for the first time. Repeat this exercise regularly, at least once a day. If you start practicing mindfulness meditation regularly, you can gradually increase the duration of the sessions, if you wish.
3. Use guided visualization techniques to relax your mind. Guided visualization is a technique used to reduce unnecessary worry and stop anxious thoughts. It can help you concentrate and relax, reduce the negative impact of stressors and ultimately lower your heart rate. Try the following technique for ten to twenty minutes:
   • Prepare for the visualization. Avoid watching television, using the internet and other stressors.
   • Find a quiet and comfortable place to rest and meditate.
   • Lie down if you can.
   • Start by closing your eyes and slowly take a few deep breaths.
   • Concentrate on envisioning an environment that you find peaceful and relaxing. For example, imagine walking in the sand on a beach with the wind in your face. Imagine floating gently on the water.
   • Then allow yourself to explore that peaceful place you envision.
   • Take a few deep breaths and open your eyes when you're ready to stop.
4. Try progressive relaxation. In this technique you work slowly on the tense and release of different muscle groups in your body. It relaxes your mind and body, which can contribute to a slower heart rate.
   • Sit comfortably in a chair or lie down.
   • Tense the muscles in your toes. Hold for five seconds, then release and relax for 30 seconds.
   • Work progressively, tense and relax other muscles in your body in the same way: your legs, your thighs, your stomach, your arms and your neck.
   • You can repeat the exercise by working back to your toes from the muscles of your neck.

Method 2 of 4: Lower your heart rate with exercise

1. Set aside time for exercise. Exercise has innumerable benefits, the most important of which is lowering the heart rate. During the exercises your heart rate will increase. In the long run, however, consistent aerobic exercise can lower your resting heart rate. You can exercise in any way you know and enjoy its benefits. Try to exercise for at least 30 minutes a day.
   • If you have trouble finding time to exercise because you are always busy during the day, try to set aside time early in the morning before starting other activities.
   • If you find it difficult to set aside 30 minutes or more for exercise, you can even exercise in two 15-minute blocks at different times of the day and still benefit from it.
2. Do aerobic exercise to achieve a lower resting heart rate. A lower resting heart rate is achieved when the heart is strong. Aerobic exercise provides cardiovascular conditioning, lowering the risk of heart disease, lowering blood pressure and an increase in high-density lipoprotein (HDL) or "good cholesterol". Good aerobic exercises include:
   • Running
   • Swimming
   • walk
   • Cycling
   • To dance
   • Jumping jacks
3. Choose the right training intensity to lower your heart rate. Moderate and vigorous exercise has been shown to lower your resting heart rate. You can try a number of different exercises, but make sure they pass the 'talk and sing test' to make sure they are at the correct level of activity: if you can't talk while exercising, you are working too hard, but if you can sing while exercising, you are not working hard enough.
4. Set your target heart rate for maximum training efficiency. By determining your target heart rate, you can aim for a specific heart rate range during an exercise. This allows you to force your heart to grow stronger without straining it too much.
   • You must first estimate your maximum heart rate by subtracting your age from 220.This is the maximum number of times your heart should beat per minute during exercise.
   • Then calculate the target heart rate: moderate exercise should lead to 50% to 70% of your maximum heart rate; vigorous exercise should lead to 70% to 85% of your maximum heart rate.
   • For example, if you are 45 years old, your maximum heart rate is 175 (220 - 45 = 175). Your target heart rate should be about 105 (60% of 175 = 105) for a moderate workout and 140 (80% of 175 = 140) for a vigorous workout.
5. Check your heart rate while exercising. Before exercising, first record your pulse, on your wrist or neck, and count for a full minute with a watch. Record your pulse again after exercising or while cooling down.
   • Regularly recording your pulse will let you know if you are exercising within your target heart rate range.
   • You can also wear a heart rate monitor or a fitness device (possibly even your smartphone) that monitors and records your heart rate.

Method 3 of 4: Lower your heart rate with food

1. Eat magnesium-rich foods to support enzymes. Magnesium is one of the most necessary minerals for the maintenance of heart health. It plays an active role in the functioning of more than 350 enzymes in your body, which support the functioning of the heart muscle and the relaxation of blood vessels. Consult your doctor about the right amount of magnesium for you, as too much could lower your heart rate to dangerous levels. Foods rich in magnesium include:
   • Leafy green vegetables, such as spinach
   • Whole grains
   • Nuts (such as almonds, walnuts, and cashews)
2. Get adequate amounts of potassium in your diet. Potassium plays an important role in your health as it is necessary for the proper functioning of all cells, tissues and organs in the body. Potassium, among other things, affects your heart rate and increasing its intake will lower your heart rate. Consult your doctor about the right amount of potassium for you, as too much could slow your heart rate to dangerous levels. Foods rich in magnesium include:
   • Meat (beef, pork, chicken)
   • Some fish (salmon, cod, flounder)
   • Vegetables and fruit
   • Legumes (beans and lentils)
   • Dairy products (milk, cheese, yogurt, etc.)
3. Include calcium in your diet to maintain heart health. Calcium, an electrolyte such as potassium and magnesium, is necessary for heart health. The strength of your heart rate strongly depends on the calcium in the cells of the heart muscles. Hence, it is essential to have the required level of calcium in your body so that the heart muscles can work optimally. Good sources of calcium include:
   • Dairy products (milk, cheese, yogurt, etc.)
   • Dark green vegetables (broccoli, kale, green cabbage, etc.)
   • Sardines
   • Almond milk
4. Avoid consuming caffeine. Caffeine is a stimulant that can increase heart rate. The effects of caffeine can last even for hours after consumption. For this reason, it is best to avoid caffeine if you are trying to lower your heart rate. Products containing caffeine include:
   • Coffee
   • Black and green tea
   • Some soft drinks
   • Chocolate

Method 4 of 4: When to seek medical attention

1. If you experience symptoms of a fast heart rate, see your doctor. A fast heart rate or tachycardia can have a wide variety of underlying causes, some of which require medical treatment. It can also lead to more serious complications if you can't get it under control. If you have a fast heart rate or related symptoms, see your doctor so they can determine what is causing the symptoms and come up with an appropriate treatment plan. Common symptoms are:
   • Shortness of breath
   • Dizziness
   • The feeling that your heart is beating or pounding faster
   • Palpitations, which can feel like your heart is "flopping" or is skipping a beat
   • Chestpain
   • Pass out
2. Seek emergency medical care for severe symptoms. If you experience symptoms such as difficulty breathing, fainting, or chest pain that lasts for more than 2 to 3 minutes, call emergency services or go to the emergency room. These symptoms could indicate a heart attack or some other more serious complication. Other heart attack symptoms include:
   • Pain that radiates to your neck, arm, jaw or back
   • A feeling of pressure or squeezing in your chest
   • Nausea, indigestion, stomach pain, or a feeling similar to heartburn
   • Fatigue
   • Dizziness or light-headedness
   • Cold sweats
3. Consult your doctor before using any home remedies. Talk to your doctor before trying to treat your fast heart rate with food, exercise, or supplements. Depending on your overall health or what's causing the symptoms, some of these approaches can do more harm than good. Discuss your treatment plan carefully with your doctor and provide him / her with detailed information about your health history and any medications or supplements you are currently taking.
   • Some dietary supplements can interact with other supplements or medications, so ask your doctor about what is safe to take.
   • Exercising too hard can potentially put a dangerous strain on your heart, especially if your fast heart rate is related to an underlying heart condition. Consult your doctor about what type of exercise is safe and suitable for you.
4. Go for a check-up as often as your doctor recommends. If you have been diagnosed with a fast heart rate, it is important to work closely with your doctor to make sure symptoms and any underlying conditions are under control. Make regular appointments with your doctor and follow his / her home treatment instructions exactly.
   • Let your doctor know if you develop new symptoms or if the symptoms get worse.
   • Don't hesitate to call your doctor or make an appointment if you have any questions or concerns, even if you don't need a checkup.

Tips

• You should also avoid tobacco products to protect your heart. The use of tobacco of any kind should be avoided to ensure heart health. The nicotine in tobacco can constrict blood vessels, restricting blood flow and making your heart work harder to pump blood. This leads to an increased heart rate.
• Make sure to visit your doctor regularly if you are trying to lower your heart rate.