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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,750 times.
People with a resting heart rate above 100 beats per minute have a 78% higher risk of heart disease than the general population. If your heart beats too fast at rest, it could be a sign that you’re in poor health or under stress. If your heart rate is too fast, you must take steps to slow it down! You can follow these methods to temporarily reduce “high” or “very high” beats. The next step is to improve your heart rate long-term with exercise.
Extreme caution: This may be a heart attack-related tachycardia that requires immediate medical attention.
Steps
Reduces heart rate very fast
- Try the 4-7-8 breathing technique. This technique is performed as follows: inhale while counting to 4, hold your breath for 7 hours and exhale for 8 hours, while making a “puff” sound. Repeat this exercise 3 or more times. [2] X Research Source
- Cough
- Stimulating dry vomiting with fingers
- Squeeze your knees close to your chest
- Beta-blockers have many potential side effects, including dizziness, fatigue, and weakness. People with asthma should not use beta-blockers.
Long-term heart rate improvement
- Gradually increase the volume until you reach your maximum safe heart rate on the final set, then relax. Vary your workout routine – running, elliptical, going uphill, climbing stairs, lifting weights, dancing, walking in water, on roads, on hills – to train your heart to pump more efficiently with fewer beats beat more.
- Jogging : If you work out on a treadmill, set it to interval running. If you’re running outdoors or on an indoor track, you’ll need to warm up for 5 minutes first. Run fast for 1 minute, then run slow for 1 minute. Repeat these sessions 6 or 8 times before relaxing for 5 minutes.
- Swimming : Freestyle 10 laps, 45 m each, 15 seconds rest after every 2 laps. Breathe while swimming, raise your heart rate but not too high, do not swim so hard that you lose your breath. [7] X Research Sources
- Cycling : Warm up for 90 seconds. Start cycling at a moderate intensity for 30 seconds. Next, pedal slowly to your heart rate for 90 seconds, then cycle at high intensity for another 30 seconds. Gradually increase the intensity after every 30 seconds of strenuous pedaling. [8] X Research Sources
- Try a brisk walk in the park or go hiking on the weekends.
Slowing of chronic tachycardia
- Remember that the room should be quiet and comfortable. If the scenery outside the window is too messy, let down the curtains or pull down the curtains.
- Loosen the muscles. Hold the pose and let your heart rate drop to its own pace.
- If you’ve been holding a pose for a long time, change it up! Try sitting or lying down if you are standing. Your blood pressure will change as you change positions, and this can also affect your heart rate. [13] X Research Source
- Find a picture or photograph of something that helps you feel relaxed. You can sit on the bed in a meditation position and look at the picture to calm your mind and body.
- Write in a journal about a place you often enjoy going or a place that gives you a sense of peace. Close the journal, visualize the scene and let your mind settle in peace.
- Belly breathing : Sit down, place one hand on your stomach, just below your ribcage. Inhale through your nose, letting your belly push your hands up and keeping your chest still. Next, exhale through your mouth while puckering your lips like a whistle, pushing the air out of your stomach with your hands. Repeat as needed. [14] X Research Source
- Alternate nostril breathing : Start inhaling through the left nostril, close the right nostril with your thumb for 4 hours. Close both nostrils and hold your breath for 16 hours. Exhale through the right nostril for 8 hours, then inhale through the right nostril for 4 hours. Hold your breath again for 16 seconds and exhale through your left nostril for 8 hours. Yoga practitioners believe that this method can help balance the two hemispheres of the brain and calm the mind and body.
- If you’re in the habit of drinking coffee every morning, try switching to decaffeinated coffee or tea.
Advice
- Remember to breathe in through your nose and out through your mouth.
- Ask your doctor about biofeedback therapy for arrhythmias. [16] X Trusted Source Mayo Clinic Go to Source During your session, you’ll be attached to electrical sensors that monitor your heart rate. You can then focus your mind to lower your heart rate, increase lung capacity, lower blood pressure, and reduce stress.
Warning
- Other factors that can increase your risk of heart palpitations include:
- Elderly. A weakened heart due to age can lead to tachycardia.
- Family history. If you have a family history of arrhythmias, your risk of developing tachycardia is higher.
- Risk of heart palpitations. Any condition that puts stress or damage on the heart increases this risk. Medical treatment can help reduce the risk of heart palpitations due to the following factors: [17] X Research Source
- Heart disease
- High Blood Pressure
- Smoke
- Consume a lot of alcoholic beverages
- Consume a lot of caffeine
- Using stimulants
- Psychological stress or anxiety
- You may not know you have a resting tachycardia unless you have symptoms such as dizziness, shortness of breath, fainting, a feeling of palpitations or pain in your chest. These are signs of tachycardia ( tachycardia. )
Extreme caution: If this lasts more than a few minutes, call 911 or go to the emergency room right away.
If the condition is short-lived, you should also arrange to see a doctor as soon as possible. [18] X Research Sources
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,750 times.
People with a resting heart rate above 100 beats per minute have a 78% higher risk of heart disease than the general population. If your heart beats too fast at rest, it could be a sign that you’re in poor health or under stress. If your heart rate is too fast, you must take steps to slow it down! You can follow these methods to temporarily reduce “high” or “very high” beats. The next step is to improve your heart rate long-term with exercise.
Extreme caution: This may be a heart attack-related tachycardia that requires immediate medical attention.
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