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how to lower heart beat
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General Health
Question #18206
185 days ago
263

how to lower heart beat

Sai

I am feeling really anxious about my heart rate lately. Last week I went for a jog and I noticed my heart was racing way faster than usual, like I was running a marathon or something! I checked it with my watch and it was around 130 bpm while I was just walking after my cool down. I don’t even remember it being that high before, and normally, it’s chill. Friends say I should know how to lower heart beat, but like how? I've tried breathing exercises, which kinda helps, but it’s annoying because it feels like nothing works long-term. I've read about drinking water and keeping hydrated, but I don’t know if that really makes a difference. Also, what do people really mean when they say things like "practice mindfulness"? Is that just another buzzword? Can stress be making it worse? I feel like every time I get into a stressful situation, my heart goes off the charts—way past what I think is normal. I could really use some advice on how to lower heart beat in a way that actually works! Would love to hear any tips!

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Doctors' responses

Understanding what’s happening with your heart rate is a good place to start when you’re experiencing these symptoms. It’s natural for the heart rate to increase with exertion, but if it’s unusually high or doesn’t come down, it’s something to address. Since you’ve already tried breathing exercises, it’s a good indicator you’re aware of how lifestyle factors play a role. Deep diaphragmatic breathing can stimulate the vagus nerve, which helps regulate the heartbeat—so sticking with those could continue being beneficial. Drinking water and staying hydrated does play a part; dehydration can cause the heart to work harder since the volume of blood reduces, leading to an increased heart rate. Incorporate consistent hydration throughout your day. About mindfulness, it’s more than a buzzword; it’s a way to train your mind to maintain awareness in the present moment, which is helpful for anxiety and thus indirectly managing heart rate. You might want to start with guided meditation apps or local classes. Regular physical activity is also key—gradual routine exercise improves cardiovascular fitness over time and can help lower resting heart rate. Nutrition matters too; a balanced diet rich in fruits, vegetables, lean proteins, and whole grains contributes to overall wellbeing and helps maintain heart health. Stress is a common culprit for increased heart rate. Identifying stress triggers and working on stress-reduction techniques like yoga or tai chi can be significant. If these adjustments don’t seem to improve your heart rate or if it feels dangerously fast or accompanied by dizziness, chest pain, or shortness of breath, it’s critical to seek medical evaluation to rule out underlying issues. Your observations and efforts are valuable—keeping a record of when episodes occur can also provide your doctor with useful insights. It’s always wise to get a professional perspective if you have persistent concerns about your heart health.

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