A normal human heart beats somewhere between 50 and 100 beats per minute, and a resting heart rate of below 80 is considered ideal. This is a goal worth pursuing for anyone who is trying to be healthier. There are certain factors that can decrease heart rate on both a long-term and short-term basis.
Long-Term Ways To Lower Heart Rate
Over a longer term, one great way to lower your heart rate is through regular aerobic exercise. This increases your heart rate for periods of time, followed by a cool-down period to let your heart rate slow down. One big benefit of regular exercise is a lower resting heart rate. It’s been estimated that when people can have slower heart rates for extended periods of time, this can lead to better health.
Another way to lower your heart rate over a longer term is to eat a diet rich in healthy foods like salmon, mackerel or sardines, green leafy vegetables, whole grains, foods rich in potassium like avocados and bananas, and nuts. It can also be helpful to use fish oil capsule supplements to increase your intake of a type of omega-3 known as DHA. It’s always smart to consult your physician about supplements and recommended dosages for the most benefit.
Shorter Term Ways To Lower Heart Rate
When you feel your heart racing because of stress or increased adrenaline, there are effective shorter term ways to lower your heart rate. One way is to practice slower breathing. This is done by practicing abdominal breathing or by alternating the nostrils you use to breathe. Those who practice yoga claim that by alternating nostrils during breathing, you can effectively create a balance between both sides of the brain and help yourself to feel calmer.
Another good short-term way to lower your heart rate is to practice meditation by trying to put all of your focus into your breathing and being aware of the beating of your heart. Making a conscious effort by using your power of concentration to slow down your heart can be beneficial to achieve a slower heart rate.
Temporarily Take Yourself Away From Stresses Of Everyday Life
You can also practice using pleasant mental imagery and visualizing places and circumstances that make you feel happy and relaxed to help slow your heart rate. Imagine a tropical beach with swaying palm trees and crystal clear turquoise water softly lapping at the shoreline if these are favorite images that help you to relax. Anything that makes you feel happier and calms your spirit can be beneficial for helping to lower your heart rate.
Try taking a break and sit down or lie down at some point during your busy day. Be sure the room you’re in is quiet and comfortable, with as little noise as possible. Do your best to let your muscles relax and let your breathing slow.
When Your Heart Still Races
If you try these methods and still notice your heart beating rapidly when you don’t think it should be, it’s best to seek medical advice. Other physiological issues can be contributing to a faster heart rate. Your physician may cautiously prescribe medications or suggest methods like biofeedback to help slow your heart rate. Slowing down your heart rate may help add extra heart beats to life!