How to Lower Heart Rate
Simple Strategies for a Healthier Pulse
Our hearts are remarkable engines, tirelessly pumping blood to deliver oxygen and nutrients to our cells. However, sometimes, these tireless powerhouses can get a little overexcited, leading to a high heart rate. While a temporary increase in heart rate is normal during physical activity or emotional stress, an abnormally high resting heart rate, also known as tachycardia, can be a sign of underlying health issues.
When I was diagnosed with anxiety and high blood as a result of work related stress, the doctor advised me to measure and log twice per day my resting heart rate as a way to analyse the progress to recovery.
I fixed my anxiety and brought my resting pulse to an average of 60 beats per minute with 3 steps: 1. Using relaxation techniques. 2. Performing aerobic exercises. 3. Doing short bursts of HIIT (High Intensity Interval Training). More on this below.
What is Considered to Be a High Heart Rate?
A normal resting heart rate for adults ranges from 60 to 100 beats per minute (BPM). It's important to note that this range can vary depending on age, fitness level, and overall health. For instance, younger adults and athletes tend to have lower resting heart rates, while older adults and those with certain medical conditions may have higher resting heart rates.
If your resting heart rate consistently exceeds 100 BPM, it's advisable to consult with your doctor to rule out any underlying health problems.
Scientific research shows that resting heart rate may be a predictor of all-cause mortality. Here is the conclusion from one of the research papers: “While the American Heart Association considers a range of 60 to 100 beats per minute (bpm) as normal, resting heart rates on the upper end of the 60 to 100 bpm range are associated with an increased risk of cardiovascular disease and all-cause mortality. The same is true for the lower end of the spectrum, where resting heart rates under 60 bpm are also associated with higher mortality risk.” [1].
What May Be the Reasons for a High Heart Rate?
Several factors can contribute to a high heart rate, including:
Physical activity: Exercise naturally elevates heart rate to meet the increased demand for oxygen during physical exertion.
Emotional stress: Anxiety, fear, and other emotional stressors can trigger the release of stress hormones, causing the heart to beat faster.
Medications: Certain medications, such as stimulants and thyroid medications, can increase heart rate as a side effect.
Underlying medical conditions: Conditions like hyperthyroidism, anemia, and heart valve disorders can also lead to an elevated heart rate.
Link Between Heart Rate and Infection
Here is what the British Heart Foundation says: “It's common for our pulse rate to increase in response to an infection or fever. This happens as the heart pumps harder to deliver oxygen and immune cells around the body, helping to fight the infection. Viral infections such as the flu or Covid-19 may cause your heart rate to increase” [2] .
It is a good idea to check your heart rate regularly and keep a heart rate log.
How to Measure Heart Rate at Home?
Monitoring your resting heart rate at home is an easy way to track your overall health and detect any changes that could require medical attention. Here's how to measure your resting heart rate:
Find a quiet, comfortable place to sit or lie down.
Rest your arm on a flat surface with your palm facing up.
Place your index and middle fingers on your wrist, slightly below the base of your thumb, where the artery runs along the side of your wrist.
Press your fingers gently against your wrist until you can feel your pulse.
Count the number of beats you feel for one minute.
Repeat this process once or twice more to confirm your resting heart rate.
How Accurate are Heart Rate Monitor Apps?
An easier way to measure and log heart rate is to use smartwatches, i.e Apple Watch. If you do not have a smartwatch you can choose between many free heart rate monitor apps available both for iPhone and Android phones. These apps take heart rate readings when the user applies a finger simultaneously both to the phone camera and flashlight.
Though these apps are generally less accurate when taking pulse readings as compared to smartwatches, chest monitor straps or medical devices, their accuracy is comparable to measuring heart rate with your fingers. This is sufficient for most users. One of the heart rate monitor apps which you may consider is BreathNow. This app not only measures your heart rate and stress with a phone camera, it also provides a set of calming activities (i.e. slow breathing, meditations) to lower heart rate.
How to lower the heart with a diet change?
Certain foods and drinks can trigger a temporary increase in heart rate, especially in people with sensitivity to caffeine or alcohol. These include:
Caffeine: Found in coffee, tea, soda, and energy drinks, caffeine can stimulate the nervous system and cause the heart to beat faster.
Alcohol: While alcohol may initially slow heart rate, it can lead to a rebound effect, causing the heart to race later in the night.
Sugary drinks: Consuming sugary drinks can contribute to weight gain, which can put additional strain on the heart and increase resting heart rate.
How to Lower Heart Rate Immediately with Breathing Exercises and Meditation?
When your heart starts to race, simple breathing exercises and meditation can help calm your nervous system and lower your heart rate. Here are two effective techniques:
Slow breathing: This technique involves expanding your abdomen as you inhale and contracting it as you exhale. This deep, mindful breathing can help regulate your heart rate and reduce stress.
Meditation: Meditation focuses on bringing your attention to the present moment, quieting your mind, and reducing stress. There are various meditation techniques available, such as mindfulness meditation or guided meditations.
You may explore breathing exercises and meditations to lower heart rate in the BreathNow app. The app includes a convenient tracker which helps to identify which breathing exercises and meditations work best for you.
How to Lower Resting Heart Rate with Physical Exercise Long Term?
Regular physical activity is one of the most effective ways to lower resting heart rate. Exercise strengthens your heart muscle, making it more efficient at pumping blood and requiring fewer beats per minute to do so. Here is the conclusion from the article published in the Journal of Clinical Medicine: “we can conclude that exercise—especially endurance training and yoga—decreases RHR. This effect may contribute to a reduction in all-cause mortality due to regular exercise” [3].
Slow and long aerobic exercises were the most effective tool which helped me to lower heart rate in the long run. I started from jogging and then added swimming and cycling. My routine involves on average 5 hours of these exercises per week.
I made further progress with lowering heart rate by introducing short HIIT exercises into my weekly routine. The typical exercise of this nature which I do is also called a VO2Max protocol because it leads to a higher consumption of oxygen at a maximum heart rate. The high VO2Max translates into lower all cause mortality. My VO2Max protocol includes running uphill at the maximum hear1 rate for 1 minute, resting for 2 min while jogging downhill. I do 5 repetitions of this interval.
As this exercise stresses the cardiovascular system a lot, I strongly encourage anyone to talk to their doctor before trying it. Try BreathNow app for short educational videos on how to perform aerobic and HIIT exercises to lower heart rate.
References
I currently have Covid. I’m 57, female, overweight, vaccinated and in using an oximeter the last few days, have noted that my pulse rate often falls under 60, which makes it flash in warning. My oxygen seems fine (95-98). What could the low pulse rate be a warning of & how big is the risk?