How to Lower Your Heart Rate: Quick Steps and Habits

A racing heart in a stressful moment usually settles on its own within minutes — and there are simple ways to help it along. A resting heart rate that is high every day is a different matter: it comes down with habits over weeks, or needs a doctor to find the cause.

Right now: calming a racing heart

1. Stop and sit or lie down. Standing alone keeps the pulse 10–15 bpm higher.
2. Breathe slowly. Breathe in through your nose for about 4 seconds, out through pursed lips for 6–8 seconds. A long exhale activates the vagus nerve, the body's natural brake on the heart. Five to ten slow breaths often make a noticeable difference.
3. Cool down. Move somewhere cooler, loosen tight clothing, splash cold water on your face. Cold on the face triggers the "diving reflex", which slows the heart.
4. Drink water if you might be dehydrated — after exercise, heat, alcohol or a stomach bug.
5. Skip the triggers: no more coffee, energy drinks or nicotine for now.

If you have been diagnosed with supraventricular tachycardia (SVT), your doctor may have taught you specific vagal maneuvers such as the modified Valsalva maneuver. Use them only as instructed.

Over weeks and months: lowering your resting heart rate

Regular aerobic exercise

This is the most effective lever. Aim for at least 150 minutes a week of moderate activity — brisk walking, cycling, swimming — or 75 minutes of vigorous activity. Over a few months, many people see their resting heart rate fall by 5–10 bpm. Mostly easy "zone 2" training plus one or two harder interval sessions works well (see heart rate zones).

Sleep

Short or poor sleep raises the next day's resting heart rate. Seven to nine hours, a regular schedule, and treating snoring or sleep apnea all help.

Alcohol, caffeine and nicotine

Alcohol raises the heart rate during the night and the following day. Nicotine raises it within minutes. Caffeine affects people very differently; if you notice palpitations, cut back.

Stress

Chronic stress keeps the "fight or flight" system switched on. Daily slow-breathing practice, meditation, yoga, time outdoors and social contact measurably lower resting heart rate and blood pressure in many people.

Weight, diet and hydration

Losing excess weight lowers the workload of the heart. A diet rich in vegetables, fruit, whole grains, nuts, legumes and fish — with less salt and highly processed food — supports heart health overall. Drink enough water, especially in hot weather.

When a high heart rate needs a doctor

If your resting heart rate is regularly above 100 bpm, if your pulse feels irregular, or if fast heartbeats start and stop suddenly, see a doctor. Common treatable causes include anemia, an overactive thyroid, infections, side effects of medication and heart rhythm disorders. Depending on the cause, treatment can include medication such as beta blockers or procedures such as catheter ablation — never start or change heart medication on your own.

Want to know where a specific reading falls? Look up 95, 110 or 130 bpm.