Tips to Lower Your Heart Rate Quickly

Easy ways to lower your heart rate quickly (Image via Unsplash/Jesse Orrico)
Easy ways to lower your heart rate quickly (Image via Unsplash/Jesse Orrico)

In this article, we bring you the best ways to lower your heart rate quickly and naturally.

For adults, a resting heart rate usually remains between 60 and 100 beats per minute and can vary from person to person depending on several factors. Low or elevated heart rate is associated with several risk factors, including heart attacks, anxiety, panic disorders, and other mental health issues.

You can naturally lower your heart rate by following the simple techniques mentioned below.


What Is Tachycardia?

Tachycardia (pronounced as tak-ih-KAHR-dee-uh) is a medical term for a heart rate of over 100 beats per minute. Irregular heart rhythms (arrhythmias) are also associated with tachycardia.

A higher heart rate during exercise or stress is considered quite normal. Chronically, higher heart rates are associated with serious health problems, including heart failure, stroke, and heart attacks. It's required to lower your heart rate quickly to prevent fatalities.


Symptoms of Tachycardia

It's important to lower heart rate during panic attacks. (Image via Unsplash/Nik Shuliahin)
It's important to lower heart rate during panic attacks. (Image via Unsplash/Nik Shuliahin)

Tachycardia may be associated with the following signs and symptoms:

  • Palpitations
  • Chest pain
  • Fainting (syncope)
  • Lightheadedness
  • Increased pulse rate
  • Shortness of breath

Make sure not to confuse some of the common symptoms with signs of a stroke. Factors such as anemia, thyroid activity, heart muscle damage, and blood loss can also cause tachycardia. Common causes of an elevated heart rate include:

  • fever
  • anxiety
  • medical and illicit drugs
  • severe emotional trauma
  • fright
  • heavy exercise

In most cases, the heart rate usually stabilizes after some time. Medical attention is required in severe cases, though.


Types of Tachycardia

Common types of tachycardia caused by irregular heart rhythms (arrhythmias) include:

  • Atrial fibrillation (A-fib)
  • Atrial flutter
  • Ventricular tachycardia
  • Supraventricular tachycardia (SVT)
  • Ventricular fibrillation

Atrial fibrillation is the most common type of tachycardia. It can be identified and differentiated using various diagnostic procedures. Whenever experiencing any of these types of tachycardia, it's important to lower heart rate quickly to prevent heart attacks and strokes.


How to Lower Your Heart Rate Quickly?

Lower your heart rate and blood pressure using simple techniques. (Image via Unsplash/Mockup Graphics)
Lower your heart rate and blood pressure using simple techniques. (Image via Unsplash/Mockup Graphics)

If you're experiencing an elevated heart rate during panic attacks, try out these immediate techniques for quick relief:

  • Make your surroundings cool and comfortable. High temperatures and humidity can increase heart rate. If you have an air conditioner, decrease the temperature.
  • Emotional trauma can also raise your heart rate. Breathing exercises are among the most popular ways to bring down heart rate quickly.
  • Standing up suddenly from a seated or lying down position can trigger a rise in heart rate. Make sure to rise up slowly if you have been sitting or lying down for too long.

If you're experiencing heart palpitations, remember these immediate remedies for quick relief.


When to See a Doctor?

If you're unable to lower your heart rate yourself, make sure to seek medical advice from a doctor. Call 911 or the emergency services in your area.

Whenever an elevated heart rate is associated with ventricular fibrillation, cardiopulmonary resuscitation (CPR) might be required. Remember that CPR should only be performed by a trained professional. An automated external defibrillator (AED) might also come in handy during these situations.

Quick Links

Edited by Indranil Biswas