How To Calm Down High Pulse Rate?
Also referred to as pulse, heart rate is the number of heartbeats an individual has per minute. Lower resting heart rate is considered a sign of good health.
Heart rate is often measured when an individual is at rest and relaxed. This is known as one’s resting heart rate. Normal pulse rate for adults is measured between 60 and 100 beats per minute. Excessively fast heart beat is referred to as ‘tachycardia’ (above 100 bpm for adults).
Tachycardia may increase the risk of developing a blood clot resulting in a stroke or even a heart attack. Doctor may prescribe a blood-thinning medication to reduce risk.
Some of the dangers of tachycardia include the following:
Ways to Lower the Heart Rate
Heart rate may experience a sudden spike as a response to certain factors like the environment or emotional stress. The best thing to do is address these causes.
Here are some of the natural ways in which you can reduce sudden spike or drop in heart rate:
Breathing Pattern
It is advised to practice deep or guided breathing techniques. You may try out the box breathing method.
Keep Calm
Indulge in activities that relax you. Always remain calm under stressful situations.
Walk
Walking is the best exercise. It is perfect for those living in urban regions.
Shower
You can bring a healthy dip in heart rate by taking a warm, relaxing shower or bath
Relaxation Exercises
Try practicing stretching and relaxation exercises, such as yoga. These exercises have a calming effect on body and heart rate.
Performing Vagal Maneuvers
These are physical actions that promote vagus nerve act on natural pacemaker of heart. The action slows down heart’s electrical impulses.
Long Term Results
Yes, it is possible to lower heart rate in the long term. Making a healthy shift in lifestyle habits can help achieve this goal.
Lower your Resting Heart Rate
How can you dial down a resting heart rate? The following lifestyle changes can boost heart health and lower your pulse.
On the Move!
A sedentary lifestyle can lead to a high resting heart rate. It is rated as the most common cause of high pulse rate among men and women. So make sure you keep moving. Do not sit at one place for a long time. Exercising regularly makes the heart stronger.
Stress Management
Stress and anxiety are the major causes of increased heart rate. Stay calm to bring the heart rate down. Some of the best ways to do this is to practice mindfulness, yoga, meditation, and breathing exercises.
Avoid Caffeine and Nicotine
If you can’t live without your morning tea or coffee, then there is no harm in continuing with it. However, addiction to caffeine can be damaging to heart. Caffeine and cigarettes are categorized as stimulants which can drive heart rate up. Hence, it is important to avoid having excess coffee and/or cigarettes in a day. Try cutting back or eliminating them entirely to lower your resting heart rate. A discussion with licensed dietitian will help you to get rid of this addiction.
Maintain Healthy Weight
If you haven’t thought of dropping a few pounds, it is high time you do! Getting leaner is closely connected to healthy heart rate. Excess body weight will make it difficult for heart to pump blood and make it travel through the body. This is especially true for those with less muscle mass on their body
So make sure you maintain healthy body weight by including good nutritious foods to your diet regime. Regular exercise will help you maintain a healthy weight and improve overall heart health
Stay Hydrated
Staying hydrated is very important. When you drink ample water, your heart does not need to stress a lot. Dehydration often leads to thickening of blood. This is not a good sign as the heart needs to work harder to push blood around. So keep sipping water to help your heart enjoy the much needed break. It will help lower resting heart rate.
Cut Down on Alcohol
Excess intake of alcohol can be detrimental for health. Hence, it is crucial to keep your alcohol consumption to a minimum. You may even decide to cut it down completely. Alcohol is known to contribute to dehydration.
Sound Sleep
Heart rate may get affected if you do not get ample sleep. Hence, it is important to get ample good quality sleep. It is advised that one should get 8 hours of uninterrupted sleep. This will maintain healthy heart.
Healthy Heart Rates
Slower heart rate is known to be a sign of good health. According to research, athletes and individuals with active heart rates may experience a dip (under 60) while at rest.
According to medical practitioners, a specific number cannot be considered healthy. In case, you observe heart rate shooting above 100 consistently despite making suggested lifestyle changes, speak to a doctor without delay.
High Resting Heart Rate
Abnormally high resting heart rate may be a sign of health problems listed below:
Time Taken to Reduce Heart Rate
The process takes time. It may take a few months for any remedy, lifestyle changes or exercise routine to work. Doctors advise their patients to focus on heart rate patterns. You can note down the change in heart rate after a specific activity or consuming certain foods. These trends will help you understand the choice you should make towards maintaining a healthy heart rate.
Measure Resting Heart Rate
As already discussed above, normal resting heart rate ranges between 60 and 100 beat per minute. The best time to measure pulse is immediately after waking up. Simply place a finger on the side of your neck and feel pulse. Alternatively, you can place it against your wrist to feel the pulse. Start counting number of beats in 60 seconds.