Lowering your resting heart rate requires long-term effort, but there are also techniques such as deep breathing exercises that can be used immediately to do just that.
Normal heart rates range between 60 and 100 beats per minute, but can fluctuate based on your activity level and emotional state. Look out for patterns, and try making gradual lifestyle changes over time.
Exercise Regularly
One effective way to reduce resting heart rates is through exercise. Exercise strengthens heart muscles, increasing their efficiency and decreasing the number of beats needed to pump out equal volumes of blood throughout your body.
Studies show that moderate-intensity aerobic exercise can lower a sedentary person’s heart rate by as much as five beats per minute after just several weeks, with further decreases seen with regular practice over longer periods.
At resting heart rate can be easily measured by placing two fingertips on an artery just beneath your Adam’s apple and counting how many beats are felt within one minute, preferably upon awakening prior to having caffeine or exercising. A heart-rate monitor or fitness app may also assist in this regard.
Manage Stress
Chronic stress can elevate your heart rate to the point of physical symptoms like racing or pounding sensations, making breathing exercises and meditation essential to managing this state of being. A regular meditation practice and deep breathing exercises may be effective ways to alleviate these issues and to maintain balance in daily life.
Try cutting back on caffeine and alcohol consumption and focus on eating more leafy greens and calcium-rich foods such as dairy products, eggs and fish to stay on track with your wellness journey.
When measuring your heart rate, aim for between 60 and 100 beats per minute. To locate your pulse, place two index and middle fingers on either side of your wrist near its fat pad underneath, pressing lightly until throbbing feels familiar before counting out 60 seconds.
Maintain a Healthy Weight
Typically, those whose heart rates hover closer to 60 beats per minute tend to be in better physical condition; however, individual heart rates can vary due to chronic illnesses or medication use.
Weight management can help to lower resting heart rates. If you need to lose weight, reduce sugar and fatty food consumption while increasing fruits, vegetables and lean proteins as part of a weight-loss plan.
One effective way to lower your heart rate is through exercise. Exercise strengthens and trains the heart to function more efficiently so it won’t beat so quickly when resting – simple activities such as going for a brisk walk or attending yoga class may suffice as exercises for this purpose.
Limit Alcohol and Caffeine
Although drinking occasional moderate alcohol consumption may be beneficial for cardiovascular health, regular or binge drinking can increase heart rate dramatically. Caffeine and nicotine also increase heart rates significantly.
Engaging in relaxation techniques like deep breathing exercises and meditation can be useful in lowering a high resting heart rate. Meanwhile, stress management techniques may also be utilized to bring down an elevated resting heart rate due to chronic stress or an anxious or worried state.
Sleep is essential to overall body and heart health. Sleep deprivation can raise your resting heart rate, contributing to obesity and other health conditions. Drinking plenty of water may also help your body remain hydrated and decrease resting heart rates; getting over seven hours of rest each night could be particularly beneficial to both.
Get Enough Sleep
An elevated resting heart rate could be indicative of an underlying medical condition and may raise your risk for heart attack and stroke over time.
Healthy adults typically experience a normal heart rate between 60 and 100 beats per minute. You can check this by feeling for the radial artery on either the thumb side of your wrist or placing index and middle fingers along your neck near the windpipe and counting how many beats in 30 seconds multiplied by two to arrive at your pulse rate.
While various activities can temporarily reduce your heart rate, exercise is the only surefire way to consistently lower it. A 2018 study demonstrated this through yoga, endurance training and other forms of workouts; all were found to consistently decrease participants’ resting heart rates.