How to Lower Your Heart Rate: In the Moment and

Over Time
What’s a healthy heart rate?

There are lots of ways to lower your heart rate, and many good reasons to
do so.

For adults, a resting heart rate should fall between 60 and 100 beats per
minute, though what’s considered normal varies from person to person and
throughout the day.

An above-normal heart rate can cause a host of problems, including:

 chest pain
 weakness
 fainting
 lightheadedness
 heart pain (myocardial ischemia)
 inadequate blood flow in your arms and legs (peripheral
hypoperfusion)
 low blood pressure

How to check your heart rate

According to certified personal trainer Marianna Johnson, MSW, a good
time to check your heart rate is right after you wake up, while you’re still in
bed. Johnson, owner of Mind Body Health & Fitness in Falls Church,
Virginia, says a midday reading is also fine if taken after a few minutes of
rest.
To take your heart rate, place your index and middle finger on your wrist or
the side of your neck to locate your pulse. Count the number of beats in a
minute.

How to lower your heart rate in

the moment
If your heart rate has seemingly spiked without cause, there are a few
things you can do to bring it back down to a normal level:

 Make sure your surroundings are cool and comfortable. High

temperatures and humidity can increase blood flow and heart rate.
 Emotional upset can raise your heart rate. Slow, measured breathing
can help bring it back down.
 If you’re going from sitting to standing, make sure to rise slowly.
Standing up too quickly can bring about dizziness and cause your
heart rate to increase.

Other approaches can be effective in lowering your heart rate in the short
term and over time.

Practicing mindfulness can help lower your heart rate in the moment, as
well as lower your overall resting heart rate. After a 12-week mindfulness
course, participants in one studyTrusted Source had lower heart rates
overall and were able to physically cover more distance during a standard
six-minute walk test.

If you’re familiar with yoga, practicing a few poses may also help lower your
heart rate. Research also suggests that practitioners of yoga can develop
the ability to voluntarily lower their heart rate.
How to lower your heart rate
over time
In the long term, the best way to lower your heart rate is by following a
program that includes exercise, a healthy diet, limited caffeine and alcohol,
and good sleep, suggests Johnson. The exercise component can involve
either extended low-intensity sessions or interval training that mixes high-
and low-effort episodes, she says.

How does exercise affect heart rate?

It’s important to get your heart rate up while exercising. This strengthens
your heart. “The stronger your heart is, the more efficiently it’s pumping
blood,” Johnson says. And if your heart’s pumping efficiently, it doesn’t
need to beat as quickly when at rest.

The key metric when exercising is identifying your maximum heart rate,
usually defined as 220 minus your age. The American Heart
Association uses this number to define target heart rate ranges for
moderate, intense, and maximum intensity during a workout.

“It’s old school,” concedes Johnson. But it remains the best way to create
an exercise program tailored for your specific fitness level and goals.

A second key metric in assessing your heart rate is how fast it returns to
normal after vigorous exercise. A prompt recovery to your pre-exercise
heart rate is generally linked to numerous health benefits, including lower
risk of death. As we age, it takes the heart longerTrusted Source to return
to a normal heart rate. This is true even for healthy people.

In one large study, researchers analyzed the exercise recovery patterns

and risk of death of about 2,500 people who had no existing cardiac
conditions. The participants exercised to exhaustion, and researchers
measured their heart rates after one minute of rest. The recovery was
considered normal if the heart rate dropped more than 12 beats per minute
between the moment of peak exercise and the end of the rest period.
Otherwise, the recovery was labeled abnormal.

After six years, the risk of death for people with an abnormal recovery was
about four times that of those with a normal heart rate recovery. The risk of
death decreased with better heart rate recovery scores. The health benefits
associated with vigorous exercise maxed out at a drop of about 15 to 20
beats per minute.

Check out: A list of 14 types of cardio exercises to get you moving »

Foods that lower heart rate

Diet also seems to have an effect on your heart rate. A cross-sectional

analysis of about 10,000 European men without heart disease showed that
eating fish was associated with a decreased heart rate. Fish consumption
was still an important factor in lowering heart rate when the study adjusted
for age, physical activity, smoking, and several other factors.

What causes your heart rate to

rise?
Most instances of a sudden spike in heart rate come from faster-than-
normal impulses from the sinus node, the heart’s natural pacemaker. This
situation is called sinus tachycardia. In this case, the heartbeat is fast, but
normal.

The American Heart Association notes that sinus tachycardia can arise
from several different conditions, including:

 fever
 anxiety
  some medical and street drugs
 severe emotional distress
 fright
 strenuous exercise

It results less commonly from:

 anemia
 increased thyroid activity
 heart muscle damage from heart failure or a heart attack
 severe bleeding

Doctors address sinus tachycardia by going after the cause. For example,
they may prescribe psychological care for anxiety and other types of
emotional distress. Physiological conditions such as anemia or thyroid
problems will require medical treatment.

In some cases, it’s impossible to link sinus tachycardia back to a source.

This type of so-called “inappropriate” sinus tachycardia is a difficult
condition to treat. In the long run, it can cause significant medical problems.

In other cases of elevated heart rates, the rhythm is both fast and irregular.
These conditions are potentially serious and should be evaluated by your
doctor.

Can an elevated heart rate lead

to any complications?
If tachycardia is left untreated, your risk of complication increases.
Complications vary according to the rate and duration of your increased
heart rate, as well as the presence of any other medical conditions.
Possible complications include:

 frequent fainting
 blood clots, which can lead to a stroke or heart attack
 heart failure

In rare cases, sudden death is possible. This is typically only associated

with ventricular tachycardia.

Ventricular tachycardia is when the ventricles (lower part) of your heart

beat faster than normal. This can lead to more severe dysrhythmias,
preventing your heart from pumping blood efficiently to the body and brain.

The bottom line

An elevated heart rate can signal a serious medical condition or be a
concern in its own right. If your doctor’s ruled out any underlying condition
for a rapid heart rate, then exercise, yoga, and numerous other strategies
can help lower your heart rate in both the moment and over the long run.

Target Heart Rate in

Pregnancy
Why Is Exercise Important
During Pregnancy?
Exercise is a great way to stay healthy while you are pregnant. Exercising
can:
  ease back pain and other soreness
 help you sleep better
 increase your energy level
 prevent excess weight gain

It has also been demonstrated that women who are in good physical shape
experience shorter labor and an easier delivery.

Even if you did not exercise regularly before you became pregnant, it is a
good idea to talk to your healthcare provider about coming up with an
exercise regimen. Healthy women are generally recommended to get 150
minutes of moderate-intensity exercise — such as walking, jogging, or
swimming — each week.

Are There Limitations on

Exercise During Pregnancy?
In the past, women were cautioned against strenuous aerobic exercise
during pregnancy. This is no longer true. Most women can carry on with
their pre-pregnancy exercising as routine with no trouble.

You should always talk to your doctor before beginning to exercise during
your pregnancy. Certain conditions or symptoms might cause your doctor
to advise you not to exercise. This includes:

 pre-existing heart or lung disease

 high blood pressure
 vaginal bleeding
 cervical problems
 high risk for preterm birth
Most women will be able to exercise as usual while pregnant. You may
need to alter your routine if you usually participate in sports or activities that
might pose a significant risk of injury, as you are more susceptible to injury
when you are pregnant. This is in part because your balance is thrown off
by the changes in your body. You should avoid anything that put you at risk
for abdominal injury, falls, or joint injury. This includes most contact sports
(soccer), vigorous racquet sports (tennis), and exercise involving balance
(skiing).

When Should I Call My Doctor?

It’s important to pay attention to how you feel while you’re exercising. If you
notice the following symptoms, stop exercising right away and call your
doctor:

 vaginal bleeding
 fluid leaking from your vagina
 uterine contractions
 dizziness
 chest pain
 uneven heartbeat
 headache

What Is a Target Heart Rate?

Your heart rate is the speed at which your heart beats. It beats slower
when you are resting and faster when you exercise. Because of this, you
can use your heart rate to measure the intensity of your exercise. For every
age group, there is a “target heart rate.” The target heart rate is the rate
your heart beats during good aerobic exercise. By monitoring your heart
rate and comparing it to your target range, you can determine whether you
are exercising too hard or not hard enough. When you exercise, you should
aim to reach your target heart rate and stay within that range for 20 to 30
minutes.

You can measure your own heart rate by taking your pulse. To do so, place
your index and middle fingers on the wrist of your other hand, just below
your thumb. You should be able to feel a pulse. (You shouldn’t use your
thumb to take the measurement because it has a pulse of its own.) Count
the heartbeats for 60 seconds. The number you count is your heart rate, in
beats per minute. You can also purchase a digital heart rate monitor to
keep track of your heart rate for you.

You can find the target heart rate for your age from the American Heart
Association website.

Does My Target Heart Rate

Change During Pregnancy?
Pregnant women used to be told that their heart rate should not exceed
140 beats per minute. To put that number into context, the American Heart
Association estimates that a 30-year-old woman’s heart rate should be
between 95 and 162 beats per minute during moderate exercise. Today,
there is no limit on heart rate for pregnant women. You should always avoid
over-exertion, but you do not need to keep your heart rate below any
particular number.

Your body goes through many different changes during pregnancy. It is

important to pay attention to any physical changes you notice, including
when you exercise, and talk to your doctor about any concerns you have.
How do you lower your resting
heart rate?
Last reviewed Sun 25 March 2018
By Jennifer Huizen
Reviewed by Gerhard Whitworth, RN
Heart rate refers to the number of heartbeats a person has per minute. It is also commonly called
the pulse. Having a lower resting heart rate is usually a sign of good health.

In this article, learn how to measure the resting heart rate. We also discuss
the ideal range, and how to lower the heart rate immediately and in the long
term.

The easiest way to check the pulse is by placing the index and middle
finger side-by-side on the neck, below the edge of the jawbone. Count how
many heartbeats occur in 60 seconds. Some people can also feel their
pulses on the inside of their wrists.

It may be easier to count the number of heartbeats that occur in 30

seconds, then multiply the result by 2.

It is best to measure the pulse after periods of prolonged rest. A person

should ideally count their heartbeats first thing in the morning, still lying in
bed.

Resting heart rate and health

A relatively low resting heart rate is considered healthy, while a high resting heart rate may increase the risk of
various conditions.

A lower heart rate allows the heart to maintain a healthful rhythm and
respond to routine stressors efficiently. These may include exercise, illness,
and day-to-day activities.
 Having a relatively low heart rate is a significant contribution to overall
health. An abnormally high heart rate can lead to a variety of health risks
and conditions.

Complications associated with a high heart rate include:

 low energy levels

 low physical fitness

 obesity

 chest pain or discomfort

 difficulty or discomfort breathing

 reduced blood circulation, especially to the hands and feet

 low blood pressure

 weakness

 lightheadedness, dizziness, and fainting

 blood clots

 heart failure, heart attack, or stroke

Ideal heart rates

The heart rate varies. Many factors contribute to a changing heart rate,
including:

 physical activity

 time of day

 age

 weather
 hormonal changes or fluctuations

 emotional stress
A healthy resting heart rate will vary from person to person. For most
people, however, a target resting heart rate is between 60 and 100 beats
per minute (bpm).

A person can calculate their maximum heart rate by subtracting their age in
years from 220. A healthful heart rate range is usually 50–70 percent of this
maximum during moderate exercise.

During strenuous activity, the healthful range will be 70–85 percent of the
maximum heart rate.

Average heart rate ranges are:

Age in years Target heart rate Average maximum heart rate

20 100–170 bpm 200 bpm

30 95–162 bpm 190 bpm

40 93–157 bpm 185 bpm

45 90–153 bpm 175 bpm

50 88–149 bpm 170 bpm

 55 85–145 bpm 165 bpm

60 83–140 bpm 160 bpm

65 80–136 bpm 155 bpm

70 75–128 bpm 150 bpm

How to lower the heart rate

Practicing meditation or yoga may help to lower the heart rate.

If the heart rate is suddenly spiking in response to issues such as

emotional stress or environmental factors, addressing the cause is the best
way to reduce the heart rate.

Ways to reduce sudden changes in heart rate include:

 practicing deep or guided breathing techniques, such as box breathing

 relaxing and trying to remain calm

 going for a walk, ideally away from an urban environment

 having a warm, relaxing bath or shower

 practice stretching and relaxation exercises, such as yoga

Many lifestyle habits can contribute to lower the resting heart rate in the
long term.
 They may also improve a person's ability to maintain a healthy heart rate
during physical activity and stress.

The following tips may help to lower the heart rate in the long term:

1. Exercise: The easiest and most effective way to achieve a lasting lower
heart rate is to do regular exercise.

2. Stay hydrated: When the body is dehydrated, the heart has to work
harder to stabilize blood flow. Throughout the day, drink plenty of sugar-
and caffeine-free beverages, such as water and herbal tea.

3. Limit intake of stimulants, such as caffeine and nicotine: Stimulants

can cause dehydration, increasing the heart's workload.

4. Limit alcohol intake: Most forms of alcohol dehydrate the body. Alcohol
is also a toxin, and the body must work harder to process and remove it.

5. Eat a healthy, balanced diet: Eating a varied diet rich in fruits,

vegetables, lean proteins, nuts, and legumes can help to improve the
health of the heart, as well as overall health.

Foods and supplements rich in antioxidants and healthy fats can lower
blood pressure and make it easier for the heart to pump.

Heart-healthy nutrients include:

 omega-3 fatty acids, found in fish, lean meats, nuts, grains, and legumes

 phenols and tannins, found in tea, coffee, and red wine (in moderation)

 vitamin A, found in most leafy, green vegetables

 dietary fiber, found in whole grains, nuts, legumes, and most fruits and
vegetables

 vitamin C, found especially in citrus fruits, leafy greens, and bean sprouts
A variety of supplements are available for purchase online,
including multivitamins, omega-3 supplements, and fiber supplements.

6. Get enough sleep: A chronic lack of sleep puts stress on the whole
body, including the heart. Most adults should get between 7 and 9 hours of
sleep a night.

7. Maintain a healthy body weight: Extra weight also puts stress on the
body and heart.

8. Reduce or resolve sources of substantial long-term stress: Stress

caused by work, caring for a loved one, or financial burdens all cause the
heart and the rest of the body to work harder, to maintain a normal rhythm
and flow.

9. Seek counseling or psychological services: Traumatic experiences,

grief, and certain mental health conditions stress the body and can impact
brain chemistry, making it harder for people to cope with everyday activities
and stressors.

10. Get outdoors: Research shows that people who spend more time in
nature, even by taking a short walk in the woods or a park, tend to be
happier and less stressed than people who do not.

11. Practice relaxation techniques: Activities that increase self-

awareness and mindfulness, such as meditation and guided visualization,
can help to reduce stress when practiced routinely.

Causes of an unhealthy heart

rate
Stress may cause a high heart rate.

Each heartbeat arises from specialized muscle cells called myocytes.

 When these cells need more oxygen, as during exercise, the brain sends
messages to the heart, causing myocytes to make stronger, more frequent
pulses.

Everyone experiences sudden, temporary changes in their heart rate. They

may be caused by:

 Emotional stress: Being upset or overwhelmed can cause a stress

response, raising the heart rate.

 Weather: High temperature or humidity means that the body must work
harder to cool itself down.

 Rapidly changing the body's position: This can be as simple as

standing up too quickly.

 Exercise: During physical activity, the heart pumps more frequently, to

deliver blood and oxygen to muscle cells more quickly. The increase in
heart rate will depend on how strenuous the exercise is.

 Recreational or prescription drugs: Many recreational drugs, such as

cocaine and ecstasy, can temporarily raise the heart rate. Some
prescription drugs can do the same.

 Fright or terror: Fear, an extreme form of stress, sparks an adrenaline

response that increases the heart rate.

 Hormonal changes: Fluctuations in hormone levels, such as those that

occur during pregnancy or menopause, may temporarily affect the heart
rate.
The heart rate typically increases with age, as the muscle cells in the heart
grow weaker.

Having a chronically high or abnormal heart rate is often a sign of an

unhealthy lifestyle or an underlying medical condition.

Common long-term causes of a high heart rate include:

 lack of exercise

 poor diet

 smoking tobacco products

 excessive alcohol consumption

 hypertension, or high blood pressure

 long-term use of recreational drugs or misuse of prescription medications

Less common causes of a high heart rate include:

 anemia

 mitral valve disease

 abnormal thyroid or hormonal activity

 heart damage or conditions

 severe bleeding

 organ failure or severe illness

Everything you need to know about tachycardia

Tachycardia refers to a fast resting heart rate, usually over 100 beats per minute. Learn
more about causes and treatments of tachycardia.
READ NOW

Outlook
An elevated heart rate is often a natural physical response. This is
especially true if the spike is temporary and caused by physical activity or
emotional stress.
A resting heart rate that is abnormally high for a prolonged period can
signal an underlying medical condition.

Several lifestyle habits can help to lower temporary spikes in heart rate and
result in a long-term reduction.

If the average heart rate is unusually high, because of an underlying

medical condition, for example, a doctor may prescribe medication, such as
a beta-blocker.
4 Yoga Poses for a Healthy
Heart

According to the CDC (Center for Disease Control and Prevention), about 600,000
people die from heart disease in the United States every year. High blood pressure,
high cholesterol and smoking are key causes of heart disease. Increased blood
pressure and cholesterol levels result from stress, anxiety, poor diet and lack of
physical activity. The American Heart Association says healthy eating, exercise and
meditation are recommended lifestyle choices to prevent and reverse heart disease.

More: Calculate your Target Heart Rate.

Yoga is a physical practice that emphasizes breath, focus and meditation. Practicing
yoga brings a deeper awareness of the body, mind and emotions allowing the yogi to
become more in tuned with their physical and mental health. Yoga builds
cardiovascular health, increases lung capacity, and improves respiratory function and
heart rate. It also boosts blood circulation, builds muscle, and decreases
inflammation.

More: Post-Race Yoga Poses

Step onto your mat; these four poses will help improve your heart health.

Padangusthasana: Big Toe Pose

Stand tall with feet hip-width apart, place hands on the hips. Inhale, then exhale
folding forward to grab your big toes or hang forward and grab your opposite elbows.
Draw the belly in and lift your sit bones towards the sky. Activate the quadriceps and
allow the neck and head to relax down. Bend your knees slightly if your hamstrings
are tight. If flexible, draw the torso toward the legs. Hold for 5 to 10 breath cycles.

Benefits: Strengthens the thighs and stretches the hamstrings and calves. Calms
the brain, relieves stress, and reduces anxiety and mild depression. Therapeutic for
high blood pressure.