12 Ways To Lower Your Heart Rate
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Medically reviewed by Christopher Lee, MDMedically reviewed by Christopher Lee, MD
Your heart rate, commonly referred to as your pulse, is the number of times your heart beats in one minute. A normal resting heart rate is typically 60-100 beats per minute (BPM).
Many factors can affect your heart rate. Exercise, for example, can cause a rise in heart rate. Some emotions or stress can also increase your heart rate, including during a panic attack.
Some people may want to lower their heart rate after talking with their healthcare provider. A heart rate outside the normal range could signal possible health issues. Lowering your heart rate can improve your heart health and reduce your risk for conditions like heart disease or high blood pressure.
You can try several natural methods to lower your heart rate, including hydration, stress management, and quality sleep, as well as medication.
1. Drink Water
Your body is about 55-65% water. When you don't drink enough water, you can become dehydrated. Dehydration makes your heart work harder, which can increase your heart rate. Drinking enough water can take stress off the heart and lower your heart rate.
Daily water requirements can vary based on several factors, such as age, physical activity, and medical history. Consult with your healthcare provider or dietician about your hydration needs.
2. Try Breathing Techniques
Deep breathing exercises can help lower your heart rate quickly, especially when you may be feeling stressed. A research review of 15 studies found that breathing exercises reduced blood pressure and decreased heart rate.
There are many different kinds of breathing techniques you can try. Belly breathing is one technique that involves taking deep breaths that fully engage your diaphragm, a muscle below the lungs that’s involved in breathing. This technique promotes relaxation, which can help lower your heart rate. Other breathing techniques like box breathing and 4-7-8 breathing may also be helpful.
3. Reduce Stress
Stress is the body's natural response to challenges and demands. When you experience stress, your body may react with a fight or flight response, which can increase your heart rate and blood pressure. Over time, chronic stress can lead to long-term heart problems, like high blood pressure or heart disease.
You can help manage stress by exercising regularly, making time for friends and family to maintain social connections, and getting about 7-9 hours of sleep each night. Stimulating hobbies like cooking or knitting can also keep you engaged and prevent negative thoughts.
4. Limit Alcohol
Drinking alcohol can have some effect on blood pressure, but it may also affect heart rate. A review of 32 clinical trials that included over 760 people (mostly young men without preexisting conditions) found that people who had low or high doses of alcohol saw a rise in their heart rate several hours later.
If you're looking to limit your alcohol intake, start by setting clear goals for yourself, like choosing specific days to avoid drinking. On occasions you do drink, try to drink slowly and alternate alcoholic drinks with water to stay hydrated.
It may be helpful to avoid situations where you're likely to drink more than you want. Find activities or hobbies you enjoy and can do instead of drinking. You can also seek support from friends, family, or a healthcare professional if you need it.
5. Avoid Smoking
Cigarette smoking can affect many different organs, including the heart. It can lead to thicker and narrowed blood vessels and atherosclerosis (plaque build-up in the arteries). This can cause the heart to work harder to pump blood to the body, raising your heart rate.
If you currently smoke, quitting smoking can lower your risk for heart disease over time. It can also help to lower blood pressure and heart rate.
If you want to quit smoking, here are some ideas:
Set a goal quit date
Remove all cigarettes, lighters, and ashtrays from your home, car, and workplace to reduce temptation
Find healthy ways to cope with stress, such as exercising, meditating, or picking up a new hobby
Talk to friends, family, or a support group to keep you motivated and accountable
Talk with your healthcare provider for additional advice and support, as well as possible medication therapy
6. Stay Active
A review of nearly 200 research articles on exercise found that any exercise, but especially endurance training, can lower your resting heart rate over time. Exercises highlighted in the study included yoga, tai chi, and strength training.
Other exercise options include hiking, biking, dancing, and pilates. Walking is also a great option for heart health and a good starting point if you're new to exercise.
7. Avoid Caffeine
Caffeine can raise your heart rate by blocking certain receptors in your brain. When caffeine blocks these receptors, it can lead to the release of chemicals that stimulate your heart and make it beat faster and stronger.
If you want to cut back on caffeine, gradually reduce your intake instead of quitting all at once. This can help prevent withdrawal symptoms like headaches and irritability. You can also switch to decaffeinated versions of your favorite drinks.
8. Get Some Sleep
Your body goes through four stages of sleep each night. During a stage called non-rapid eye movement (non-REM) sleep, your body goes through deep rest and recovery. In this stage, your heart rate slows down and your blood pressure drops, which allows your heart to relax.
Aim for 7-9 hours of sleep each night to help protect your heart health. Taking steps like getting natural light during the day, minimizing screen time before bed, and keeping your bedroom cool and dark can help you fall asleep faster and stay asleep.
9. Manage Your Weight
When a person is overweight, the heart has to work harder to pump blood. Over time, this can strain the heart and lead to heart disease. If you and your healthcare provider determine that losing weight could benefit your health, there are a few steps you can take.
Adjusting your diet to include more fruits and vegetables, less saturated fat, and fewer processed foods can help manage weight. Regular exercise also supports achieving and maintaining your optimal weight.
10. Stay Cool in the Warmer Months
When you are in hot weather, your body tries to cool itself down. It does this by shifting blood from major organs to your skin. Your heart is working hard to make this happen by pumping more blood. This increases your heart rate and puts your heart under more stress.
You can reduce your heat exposure by avoiding the outdoors in the early afternoon when the sun is strongest, wearing lightweight and light-colored clothing, and taking breaks in the shade. Stay hydrated by drinking water before, during, and after outdoor activities, and avoid caffeine and alcohol in the heat.
11. Meditate Regularly
Meditation is a practice that helps calm the mind and improve overall well-being. It involves focusing on a specific sensation, such as breathing, a sound, an image, or a repeated word or phrase. This focus helps you relax and feel more peaceful. Meditation can improve your quality of life and reduce stress, which lowers your heart rate.
To begin practicing meditation, find a quiet and comfortable place where you won't be disturbed. Sit or lie down in a relaxed position, close your eyes, and start by focusing on your breath. Notice the sensation of air entering and leaving your body. If your mind wanders, gently bring your focus back to your breathing. Try meditating for just a few minutes daily and gradually increase the time as you become more comfortable with the practice.
12. Try Medications
Sometimes, lifestyle changes to lower your heart rate may not be enough. In such cases, your healthcare provider might discuss medications as a treatment option. This is typically reserved for people with medical conditions that require more intensive management.
Beta-blockers are one class of medications that usually work to treat a high heart rate. They are also used to treat other heart conditions like high blood pressure, heart attack, and congestive heart failure.
What Is a Normal Resting Heart Rate?
A normal resting heart rate for most people is about 60-100 beats per minute (BPM). A heart rate below 60 (bradycardia) or above 100 (tachycardia) could be a sign of a medical problem, but not always. A lower heart rate is common among athletes, while a higher heart rate can be a sign of anxiety attacks or conditions like diabetes.
Several factors can affect heart rate. For example:
Temperature changes can affect heart rate.
Body position—for example, heart rate may rise slightly when you first stand up but should return to normal after a few minutes
Exercise naturally increases heart rate with the intensity of the activity.
Emotions like stress, anxiety, happiness, or sadness can also cause your heart rate to rise, as can pain
When To See a Healthcare Provider
Talk to your healthcare provider if you notice your heart rate is slower or faster than usual. Seek medical attention if you feel weak, dizzy, or like you might faint.
If your heart rate suddenly becomes very high or very low, call 911 immediately. This is especially important if you experience chest pain, shortness of breath, dizziness, fainting, or any other alarming or unusual symptoms.
A Quick Review
A normal resting heart rate for most adults ranges from 60-100 BPM. To reduce a high heart rate, try making lifestyle changes such as getting regular exercise and managing stress. It’s also helpful to get adequate sleep and reduce caffeine and alcohol intake.
If these methods are not sufficient, your healthcare provider may recommend medications. This is usually for individuals with other serious medical conditions. Always consult a healthcare provider to determine the best approach for managing your heart rate.
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