How to Lower Heart Rate: 10 Fast and Natural Methods

Knowing how to lower heart rate can help manage a fast heartbeat caused by stress, anxiety, caffeine or certain physical triggers. Simple techniques, such as deep breathing, coughing forcefully, using a cold compress on the face or doing the Valsalva maneuver, may help the heartbeat return to normal.

A fast heart rate, also called tachycardia, is usually defined as a heartbeat above 100 beats per minute. Although it can happen in harmless situations, it may also be related to heart problems such as arrhythmia, heart failure or heart attack.

Long-term ways to reduce resting heart rate include avoiding caffeine and alcohol, not smoking, eating a balanced diet, exercising regularly and managing stress. Medical care is needed if the fast heart rate lasts more than 30 minutes, happens during sleep, occurs often or appears with chest pain, fainting, shortness of breath or tingling in the arm.

How to lower heart rate

Some ways to normalize your heartbeat are:

1. Take a deep breath, inhaling through your nose and exhaling through your mouth slowly 5 times;
2. Stand up straight and bend at the hips, placing your chest on your legs;
3. Place a cold compress on your face or wash your face in cold water for 20 to 30 seconds;
4. Take a cold shower or drink a glass of ice water;
5. Cough forcefully 5 times;
6. Hold your breath and strain as if you were having a bowel movement;
7. Blow air out of your mouth, releasing air slowly with your mouth half-closed 5 times;
8. Count from 60 to 0, slowly and looking up;
9. Perform the Valsalva maneuver by holding your breath, plugging your nose and trying to force the air out, applying pressure.

After using these techniques, symptoms of tachycardia, like tiredness, shortness of breath, general malaise, heaviness in the chest, palpitations and weakness, will begin to gradually decrease after a few minutes.

If the tachycardia lasts more than 30 minutes, or if you experience numbness on one side of the body or fainting, call an ambulance or proceed to a hospital, as these are symptoms of possible heart condition that requires immediate treatment.

Medications to lower heart rate

If you experience a fast heart rate several times in your daily routine, you should see cardiologist who may orders tests such as an ECG, echocardiogram or a 24-hour Holter. These tests assess and monitor your heart to help identify any abnormalities that contribute to a fast heart rate.

After analyzing test results, the doctor may prescribe medications to manage tachycardia, like amiodarone or flecainide. These are normally used to manage heart conditions like sinus tachycardia and, therefore, should only be taken as prescribed by a doctor.

However, some anxiolytic medications, such as alprazolam or diazepam, can also help to control tachycardia, especially when it is caused by excessive stress. Typically, these medications are prescribed by the doctor to be used when the person presents with intense symptoms of anxiety.

Home remedies

To lower a fast heart rate naturally, the doctor may recommend several lifestyle changes like avoiding caffeine and alcohol and stopping smoking.

Furthermore, it is important to maintain a healthy diet that is low in fat and sugar. Exercise also helps to release endorphins in the body, which are natural chemicals that contribute to well-being.

It is also necessary to carry out activities that reduce stress and anxiety, such as meditation.

When to see a doctor

You should go to an emergency room immediately or consult a cardiologist if the fast heart rate:

• Takes more than 30 minutes to disappear
• Is accompanied by symptoms such as chest pain that radiates to the left arm, tingling, numbness, headache or shortness of breath;
• Appears more than twice a week
• Causes fainting

In these cases, a fast heart rate may be related to a more serious heart problem and requires treatment be guided by a cardiologist.