How to Slow your Heart Rate

It is normal to experience a faster than normal heart rate, called tachycardia, especially if you’re in the thick of exercise. Prolonged and constant episodes of this condition though, will eventually catch up on you, making the risk of you suffering from stroke, heart attack and other medical problems higher. If you’re constantly stressed and therefore experiences frequent attacks of tachycardia, it is best that you learn these techniques so you will avoid potentially harming your body in the long run.

Limit that Caffeine

           

We all know that this substance is a stimulant, so people with increased heart rate should really limit their intake of it. But caffeine is not only found in coffee but also in teas, soda and even in some medications. It is therefore wise to read the labels in food packages first.

Master Relaxation Techniques

            One of the easiest ways to lower your heart rate when stressed is to do relaxation techniques. You can do this by using employing visual relaxation techniques. To do this, you have to close your eyes and then imagine yourself sitting on a beach or anyplace that gives you that calm, refreshed feeling.

            Another interesting but effective technique is the stimulation of the vagal nerve system which is proven to rapidly lower the heart’s rhythm. To start, take a long, deep breath and then bear down. This is called the Valsalva maneuver, in which you act as if you’re having your normal bowel movement. Another way to stimulate the vagus nerve and slow heartbeat is to stimulate the gag reflex. There is also the technique of putting pressure on both your eyelids. But before doing any of these things, you should be aware that these activities can greatly harm you if you have an existing underlying condition, so it is best to consult with your physician first.

Nutrition

            Your diet should be rich in potassium, magnesium and calcium, unless indicated otherwise. These minerals are crucial to the proper functioning of all muscles and we all know that the heart is a special kind of muscle. Actually, these minerals help in having a slow, steady and powerful heartbeat thereby lessening the chance of palpitations. Foods that are rich in these minerals are milk, whole grains and nuts, among other things.

Exercise!

            Undergoing exercises, even the light ones can greatly lower your stress levels because of the endorphins that are released into the body during the sessions. It is also known that athletes have a generally lower heart rate than most people. This is because a strong heart doesn’t have to pump faster to let blood flow into the whole body. If you really want to strengthen your cardiovascular system, you have to perform specific exercises called cardio exercises. These include, jogging, cycling and aerobics.

Lower Stress

           

            Admittedly, with our modern lifestyle, this is actually easier said than done. There are almost countless sources of stress today, from work to raising a family. Stress makes the body release hormones that make the heart beat faster, so it is best if we control it. For this, we may need to learn how to meditate such as taking yoga classes. And also, the cliché “laughter is the best medicine” is actually not based on fiction.