Slowing a High Resting Heart Rate: Guidance for Reducing Heart Rate Levels

Chillax about Your High Heart Rate: Tips to Calm Your Pulse

Ever wondered why your heart beats so fast when you're totally upright and taking it easy? That's your resting heart rate, mates. And if it's too high, it might give you a heads-up about your health.

Here's the lowdown on what's going on in your ticker, and how to get it back in check.

Cardiologist Tamanna Singh, MD, Spills the Tea

"A high resting heart rate can be a red flag about your health," warns Tamanna Singh, a cardiologist. "It's usually a sign that something else is brewing in the body."

Want to know what you can do to bring down the pace? Here's the scoop on six ways to reign in that rapid heartbeat.

Six Steps to Take Control of Your Heart Rate

Got a heart like a racehorse? Here are six tips to calm your galloping pulse and improve your heart health.

1. Sweat it Out

Exercise is the top way to bring down your resting heart rate. Surprised? Let us explain: The primary reason for a high resting heart rate is a sedentary lifestyle, which means you stay put too long, causing your heart to work overtime to keep you in tip-top shape.

"The more you exercise, the stronger your heart becomes," says Singh. "With a sturdier heart, it won't need to work as hard to pump, bringing down your heart rate."

And obviously, exercising brings perks beyond just a slower heart rate; it affects nearly every bodily system and improves your overall health.

For a good workout, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week, according to the American Heart Association.

2. Manage Your Stress

Chronic stress impacts you hard, affecting more than just your mental well-being. It also ramps up your heart rate and hikes your risk of heart disease. That's why taking care of yourself is anything but selfish; it's a step toward greater long-term health and happiness.

"To manage stress and anxiety, learn ways to induce calm," says Singh. "Work on mindfulness, and try meditating or do some breathing exercises."

Here are some methods to help you get started:

Meditate on your own or with a guided meditation app.
Learn breathwork techniques.
Incorporate mindfulness into your daily life.
Practice positive affirmations.
Try some simple yoga poses or stretches.

3. Part Ways with Harmful Substances

"Harmful substances such as caffeine and cigarettes can drive up your heart rate," warns Singh. Alcohol, while a depressant, can also have the same effect. A single drink can increase your heart rate by five beats per minute!

Of course, quitting addictive substances can be tough. If you're a java junkie, work on gradually scaling back your caffeine intake. And when it comes to cigarettes and alcohol, seek out scientifically backed strategies, treatment options, and support groups to help you break the habit.

"Cutting back on these substances or ditching them entirely may help lower your resting heart rate," affirms Singh.

Even mild dehydration can elevate your heart rate. If dehydrated, blood vessels can thicken, causing the heart to work harder to circulate it throughout the body. Hydration keeps your heart's workload manageable, so gulp down water to give your heart a break.

(Just a reminder: Moderation in everything, including alcohol, is key! Cutting back can also minimize dehydration.)

5. Snooze Peacefully

Regular insomnia is taxing on your body and mind, including your heart. Sleep deprivation is known to spike heart rate, while insomnia is associated with several risk factors for heart disease.

Practices like doing a body scan meditation to help you fall asleep, and putting your smartphone away before bedtime can help you drift off more easily. But if you still can't nail your z's, visit a healthcare provider, who may advise a sleep study to uncover underlying conditions like sleep apnea.

6. Reach and Maintain a Fit Weight

Obesity ups your risk of a speedy heart rate and is associated with tachycardia, or faster-than-usual heart rate.

"The more pounds you cart around, the harder your body has to work to push blood throughout your body, especially if you don't have much muscle mass," explains Singh.

Even shedding a few pounds can tone down your heart rate. While shedding weight might seem like an uphill battle, making other healthy lifestyle changes, like getting regular exercise, drinking enough water, managing stress, and getting sufficient sleep, can help your body respond in kind.

In summary, don't obsess too much over the digits on the scale. Focus on being good to your body, and your heart will thank you.

Cooling Your Heart Rate — Instantly and Over Time

Unfortunately, you can't chill your resting heart rate on the spot. But your heart rate can rise and fall depending on what you're doing, how you're feeling, and your surroundings.

However, strategies like deep breathing or taking a hot shower can help bring your heart rate down after heavy exercise or a stressful situation.

How Long Does it Take to Reduce Your Resting Heart Rate?

To lower your resting heart rate, you've got to bide your time while focusing on lifestyle changes. These changes can take a few months before they influence your resting heart rate.

"Just like crafting your impeccable biceps and triceps, it takes time for your heart to grow strong," says Singh.

Focus on patterns in your heart rate, such as how it varies after eating specific foods, hydration levels, or stress management techniques. Pay attention to trends that guide you into making healthier choices.

When to Speak with a Doc

A high resting heart rate can signal various health problems, such as anemia, an infection, or a thyroid issue. If your heart rate consistently remains above 100, or if you've tried making lifestyle adjustments and see no improvements, reach out to your doctor for advice.

"Your resting heart rate isn't the be-all, end-all of your health," warns Singh. "But it's definitely something you should keep tabs on."

Take Care of Your Beating Heart

Cheers to having a stronger, healthier heart! Now lace up your sneakers, start taking deeper breaths, and make sleep a priority. Your hardworking heart will be forever grateful.

The high resting heart rate can be a warning sign of underlying issues in the body, suggests cardiologist Tamanna Singh.
Regular exercise strengthens the heart, reducing the need for it to work hard and thus lowering the heart rate.
Chronic stress increases heart rate and heart disease risk, highlighting the importance of stress management methods like meditation, yoga, positive affirmations, and breathing exercises.
Harmful substances such as caffeine, cigarettes, and alcohol can raise heart rate, and quitting or reducing their intake may help lower it.
Proper hydration and good sleep habits contribute to overall heart health and help maintain a lower resting heart rate.
Maintaining a healthy weight helps reduce the risk of a fast heart rate and associated health problems such as tachycardia.
Strategies like deep breathing and taking a hot shower can help bring down heart rate after exercise or stressful situations.
Lowering resting heart rate requires focus on lifestyle changes over time, and it's important to consult a healthcare provider if concerns persist.
A high resting heart rate can indicate various health problems such as anemia, infections, or thyroid issues, and regular monitoring is crucial.
Focusing on diet, hydration, stress management, and exercise patterns can guide healthier choices and overall heart health improvement.