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Cardiac & Vascular Health
Question #19895
170 days ago
273

how to slow heart rate

Muhammad

I am really worried about my heart rate lately. Like just the other day, I was sitting on the couch watching TV and my heart started racing for no reason. It was racing so fast I thought I was gonna freak out! I mean, I've been feeling kinda anxious but didn’t think it’d affect my heart like this. I checked it and it was over 100 beats per minute! I don’t want to be one of those people who freak out over every little thing, but I’m starting to wonder how to slow heart rate in those moments. I tried breathing exercises that I found online, and they seemed to help a bit, but then it would spike again! I honestly don't know if I’m doing it right or if that even works for everyone. I also noticed this happens sometimes during light activities, like when I’m walking up the stairs. It's like my heart just goes into overdrive! I don’t drink coffee during the day or anything, and I’m trying to cut back on sugar, too. How to slow heart rate effectively when it gets out of hand? Should I be worried? Or is it just a temporary thing? Would love to hear from anyone who has similar experiences or tips that actually help with how to slow heart rate. Thanks!

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Doctors' responses

If your heart rate is consistently going above 100 beats per minute even at rest (known as tachycardia) or escalating quickly during light activities, it’s essential to first consider a medical evaluation to make sure there’s no underlying condition that needs treatment. Anxiety and stress can indeed raise your heart rate, but so can other factors like dehydration, anemia, or hyperthyroidism. In the meantime, there are a few strategies you can use to try and bring it down. Firstly, you’ve already tried breathing exercises, which is excellent as they can be effective. Try to inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This technique, sometimes called diaphragmatic breathing, can help stimulate the vagus nerve, which can slow your heart rate. Ensure you’re hydrated, as dehydration can cause the heart to work harder. Additionally, increase your intake of potassium-rich foods like bananas, avocados, and spinach, as potassium plays a role in heart function. It’s great you’re cutting back on caffeine and sugar, substances like alcohol, nicotine, and certain medications can also affect heart rate, so review any substances you’re consuming, if any. Gentle physical activity like walking or stretching can sometimes help regulate your heart rate, but avoid strenuous exercise until you’ve gotten checked out medically. Lastly, manage stress through regular practices like mindfulness or yoga, which can also be beneficial for controlling heart rate in the long term. If you find your heart rate doesn’t improve or you experience any other concerning symptoms like chest pain, shortness of breath, or dizziness, see a healthcare provider promptly. It’s always better to err on the side of caution with cardiac symptoms.

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