Content

• Steps
• Advice

A normal resting heart rate is about 60-100 beats / min for adults. You may be anxious to see your heart rate high, or when your doctor says so. Human heart rhythms are inherently misaligned, but abnormally high heart rates can lead to many serious health problems, including stroke, heart attack or lung disease. There are several natural methods to lower your heart rate if your heart rate is higher than healthy.

Steps

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

1. 

   Use breathing techniques to reduce stress. Everyone knows that stress can increase heart rate. When you are stressed, your body releases adrenaline that causes your heart rate to rise to aid in coping with the stressors. Proper breathing techniques will help the body relax and relax, thereby reducing the heart rate.
   • Sit up straight. Place one hand on your stomach and the other on your chest. Take a deep breath through your nose. Your hand will feel your abdomen bulge, but the hand on your chest will not move. Exhale slowly with your mouth almost closed. Use your hands on your stomach to push the air out if you want. Repeat this exercise 10 times.
   • Inhale and exhale quickly through your nose (about 3 breaths per second), mouth closed. Then, breathe to normal again. Do this breathing exercise for 15 seconds or more.

2. 

   
   
   Practice meditation. Meditation can be used as both physical and mental calming techniques. People who are sick or have health problems often use this technique to relax body and mind, and achieve psychological balance. Mindfulness is a simple and effective way to start a session. daily meditation:
   • Sitting in a comfortable position, you can sit on a chair, sit cross-legged or kneel.
   • Start focusing on your breath, and after a while your mind will start wandering around. When you find this out, focus again on your breath.
   • Don't stop to focus on your thoughts.
   • Do this exercise for a short time, such as 5 minutes if you are just practicing for the first time. Repeat this exercise regularly, at least once per day. After a steady stream of mindfulness meditation, you can gradually increase the time each time you want.

3. 

   
   
   Use directed visualization techniques to relax your mind. Directed visualization is a technique used to reduce unnecessary thoughts of anxiety and restlessness. It helps you focus and relax, reduces the negative effects of stressors, and ultimately lowers your heart rate. Perform the following technique for 10 to 20 minutes:
   • Prepare before imagining. Avoid watching TV, surfing the internet, and other stressors.
   • Find a quiet and comfortable place to rest and meditate.
   • If possible, lie down.
   • Begin to close your eyes, take a few slow, deep breaths.
   • Focus on visualizing an image in which you find peace and relaxation. For example, imagine you are at the beach, walking, walking on the sand and the cool breeze blowing. Imagine you are floating lightly on the water.
   • After that, start exploring the peaceful scene you are imagining.
   • When you are about to exit the image, take a few deep breaths and open your eyes.

4. 

   
   
   Apply a method of dynamic relaxation, muscle tension - relaxation. For this technique, you will slowly work on stretching and relaxing muscle groups. It helps the body and mind relax, thereby reducing heart rate.
   • Sit comfortably in a chair, or lie down.
   • Tense the muscles in your toes. Hold for 5 seconds then release and relax for 30 seconds.
   • Similarly, you will stretch and release other muscle groups in the following sequence: legs, thighs, abdomen, arms, and neck.
   • You can repeat this exercise in reverse order from neck to toe.
   advertisement

Method 2 of 4: Reduce heart rate with exercise

1. 

   Make an exercise plan. Exercise has many benefits, and reducing your heart rate is one of them. While you're exercising your heart rate will increase, but after a period of persistent aerobic exercise your resting heart rate will decrease. You can exercise any way you like to achieve this benefit. Try to do at least 30 minutes of exercise each day.
   • If you don't have time to exercise because you are too busy, try setting aside time early in the morning to practice, before starting other activities.
   • If you find it difficult to spend 30 minutes in a row exercising, divide it into two for 15 minutes at different times of the day.

2. 

   Do aerobic exercise for a slower resting heart rate. You will have a slower resting heart rate if your heart is healthier. Aerobic exercise helps regulate cardiovascular activity, reduces the risk of heart disease, lowers blood pressure, and increases HDL (high density lipoprotein) or "good cholesterol". Good aerobic exercises include:
   • Jogging
   • Swimming
   • Walk
   • Cycling
   • Dance
   • Dancing arms and legs

3. 

   Exercise at the right intensity to lower your heart rate. Moderate and high intensity exercise has been shown to decrease resting heart rate.There are many different exercises you can do, but make sure they pass the speaking / singing test to make sure the intensity is right: if you can't talk during the exercise, the intensity is too intense. high, but if you can sing during practice then the pitch is too low.

4. 

   Determine your target heart rate for maximum exercise efficiency. Identifying your target heart rate will allow you to target a specific heart rate range during exercise. This allows you to push your heart rate higher for a healthier heart without overloading it (dangerously).
   • First, you must estimate your maximum heart rate by subtracting the age from 220 from the age. This is the maximum number of heart rate per minute when you are exercising.
   • Then, you'll calculate your target heart rate: moderate intensity exercise will get your heart at 50-70% of its maximum heart rate; This figure for intense training is 70-85%.
   • For example, if you are 45 years old your maximum heart rate is 175 (220 - 45 = 175). Your target heart rate is about 105 (60% of 175 = 105) for moderate intensity training and 140 (80% of 175 = 140) for intense training.

5. 

   Know how to monitor your heart rate while exercising. Before exercising, you will take a pulse in your wrist or neck, counting the number of beats per minute. After exercising or during cooling, take another pulse.
   • Periodically taking your pulse will help you see if you are exercising within your target heart rate range.
   • You can also wear a heart rate monitor (even use a smartphone) to measure your heart rate during exercise.
   advertisement

Method 3 of 4: Reduce heart rate with diet

1. 

   Eat foods rich in magnesium for enzyme support. Magnesium is one of the most essential minerals for maintaining heart health. It plays an active role in regulating more than 350 enzymes in the body, supporting heart muscle function and reducing blood vessel pressure. Talk to your doctor about how much magnesium is right for you, as getting too much magnesium can drop your heart rate dangerously low. Magnesium-rich foods include:
   • Green leafy vegetables like spinach
   • Whole grains
   • Nuts (such as almonds, walnuts and cashews)

2. 

   Get enough potassium. Potassium is important for health because all cells, tissues, and organs need it to function. Potassium also affects heart rate and increasing potassium intake can help lower heart rate. Talk to your doctor about the right amount of potassium for you, as getting too much potassium can lower your heart rate dangerously. Foods rich in potassium include:
   • Meat (beef, pork, chicken)
   • Certain types of fish (salmon, cod, halibut)
   • Most fruits and vegetables
   • Legumes (lentils)
   • Dairy products (milk, cheese, yogurt ...)

3. 

   Add calcium to your diet to maintain heart health. Calcium, an electrolyte like potassium and magnesium, is essential for heart health. Heart health is highly dependent on the calcium found in heart muscle cells. Therefore, for the heart muscle to work most effectively, you must provide enough calcium for the body. Food sources of calcium include:
   • Dairy products (milk, cheese, yogurt ...)
   • Dark green leafy vegetables (broccoli, kale, collard greens ...)
   • Pilchard
   • Almond milk

4. 

   Avoid caffeine. Caffeine is a stimulant that can increase heart rate. The effects of caffeine can last for hours after you consume it. For this reason, it's best to avoid caffeine if you want to lower your heart rate. Caffeinated products include:
   • The coffee
   • Black and green tea
   • Some types of soda
   • Chocolate
   advertisement

Method 4 of 4: When to find medical intervention

1. See your doctor if you experience symptoms of a tachycardia. Tachycardia (in medicine called tachycardia) can have many underlying causes, some of which require medical intervention. This symptom can lead to more serious complications if you don't control it. If you have tachycardia or related symptoms, see your doctor so that your doctor can determine the cause and recommend an appropriate treatment regimen. Some of the common symptoms are:
   • Rapidly breath
   • Dizziness
   • Feeling like the heart is pounding
   • Beat your chest, feeling like your heart is “beating a drum” or having a rhythm failure
   • Chest pain
   • Fainting
2. Go to the emergency room for severe symptoms. If you experience shortness of breath, fainting, or chest pain that persists for more than 2-3 minutes, call the emergency number or go to the hospital right away. These symptoms are signs of a heart attack or a more serious complication. Other symptoms of a heart attack are:
   • Pain radiating to the neck, arms, jaw, or back.
   • A feeling of squeezing or squeezing in the chest
   • Nausea, indigestion, stomach pain, or a feeling similar to heartburn
   • Tired
   • Dizziness or lightheadedness
   • Cold sweat
3. Before trying home remedies, consult your doctor. Talk to your doctor before trying to treat tachycardia with diet, exercise, or supplements. Depending on your general health and the cause behind your symptoms, some solutions may do more harm than good. Discuss your treatment plan with your doctor, giving them details about your medical history, the medications or supplements you are taking.
   • Some supplements may interact with other supplements or medications, so consult your doctor.
   • Excessive exercise has the potential to harm the heart, especially if a fast heart rate is associated with an underlying heart problem. Talk to your doctor about exercises that are safe and suitable for you.
4. Seek medical examination according to doctor's recommendation. If you have been diagnosed with a tachycardia, it is important to work closely with your doctor to manage your symptoms and potential problems. You should follow-up periodically and follow the home treatment instructions of your doctor.
   • Tell your doctor if you have new or worsening symptoms.
   • Don't delay calling your doctor if you have any questions or concerns, even before your follow-up visit is scheduled.
   advertisement

Advice

• You should avoid tobacco products to protect the heart. Avoid using any tobacco to protect heart health. The nicotine in cigarettes can narrow the blood vessels, interfere with blood circulation, and make the heart work harder. This will lead to a tachycardia.
• You should see your doctor periodically if you want to reduce your heart rate.