Calm Your Heart: Hospital Methods To Lower Heart Rate

A rapid heart rate, or tachycardia, is a heart rate above 100 beats per minute (bpm) and can indicate a more serious underlying medical condition. If you experience a rapid heart rate, you should go to the hospital if it is accompanied by symptoms such as chest pain, dizziness, loss of consciousness, nausea, shortness of breath, or fatigue. Healthcare providers use vagal maneuvers as a first-choice treatment option for certain people with a rapid heart rate as it is low-cost and low-risk. Techniques to lower your heart rate outside of a hospital setting include breathing and relaxation techniques, exercise, vagal maneuvers, dietary choices, and stress management.

Vagal maneuvers

Common vagal maneuvers include:

• Carotid sinus massage (CSM): This technique involves massaging the carotid sinus, located at the bifurcation of the internal and external carotid artery from the common carotid artery. It is avoided in patients with certain conditions, such as carotid bruits, a history of transient ischemic attack (TIA), or stroke.
• Valsalva maneuver (VM): This maneuver can be performed by taking several deep breaths, holding your breath, and quickly submerging your face into a container of ice water. An alternative approach is to use a bag of ice water or a cold, wet towel.
• Diving reflex: For adults, this involves sitting comfortably, taking deep breaths, holding their breath, and then submerging their face into a basin of water. A physician should guide them through this process. For infants or young pediatric patients, a bag of ice water is placed on the forehead and nose for up to 30 seconds.
• Gag reflex: This maneuver involves triggering the gag reflex while in a seated position.

It is important to consult a healthcare provider before attempting any vagal maneuvers. These techniques can help slow down a fast heart rate and are often used as a diagnostic tool to identify different types of arrhythmias.

Breathing and relaxation techniques

Breathing exercises can help lower your heart rate, improve your lung capacity and function, and strengthen your heart muscle. They can also help soothe your body out of the fight or flight response in moments of stress.

Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a way to help you breathe more deeply and feel more relaxed. This technique involves taking deep breaths into your stomach area rather than your rib cage or upper chest, allowing more oxygen-rich blood to travel through your cardiovascular system. To practice diaphragmatic breathing, sit or lie down with your knees bent and place one of your hands on your stomach so that you can feel it expand. You can do this for 5 to 10 minutes, 3 to 4 times a day.

Pursed-lip breathing

This technique involves inhaling slowly through your nose for a count of two, then exhaling slowly through pursed lips for a count of four. This can be practiced for just five minutes a day, six times a week, and may help lower your heart rate and blood pressure.

Humming bee breath

This technique involves taking a deep breath in through your mouth, gradually drawing out your inhale to fill your lungs with air. As you exhale, make a humming sound, like a buzzing bee, for the length of your exhale. This technique can help relieve frustration, anxiety, and anger, and may help reduce your heart rate.

General tips for breathing exercises

• You can do breathing exercises standing up, sitting in a chair, or lying down.
• Loosen any clothing that restricts your breathing.
• Place your feet roughly hip-width apart.
• Keep your mouth closed and breathe through your nose.
• Breathe gently and regularly, counting steadily from 1 to 5 on the inhale and exhale.
• You can start with as little as 2 to 5 minutes a day and increase the time as you get more comfortable.

Exercise

In addition to aerobic exercise, resistance training or strength training is also beneficial for heart health. This type of exercise involves working the muscles harder, either with weights, resistance bands, or bodyweight exercises. It is recommended to do strength training 2 to 3 days a week, allowing for recovery time in between. Resistance training can help reduce body fat and create leaner muscle mass, which in turn can take some strain off the heart.

Yoga is another form of exercise that can be beneficial for lowering heart rate. It can help reduce stress and anxiety, which are known to increase resting heart rate. Additionally, yoga improves flexibility and balance, which can help maintain stability and prevent falls.

For individuals with heart conditions or those recovering from cardiac events, it is important to consult with a doctor or specialist before starting an exercise routine. They can advise on the appropriate type and intensity of exercise, as well as provide guidance on warming up, cooling down, and managing any symptoms.

Overall, exercise is a powerful tool in lowering heart rate and improving cardiovascular health. By incorporating aerobic exercise, resistance training, and stress-reducing activities like yoga into a regular routine, individuals can effectively lower their heart rate and reduce their risk of heart-related issues.

Dietary choices

While there is no specific superfood that will immediately lower an elevated heart rate, certain dietary choices can help to lower your heart rate and keep your heart healthy over time.

One of the most important factors in maintaining a healthy heart rate is hydration. When the body is dehydrated, the amount of blood flowing through the body is reduced, so the heart has to work harder to stabilize blood flow. Therefore, drinking plenty of water is essential to maintaining a healthy heart rate. The Academy of Nutrition and Dietetics recommends that females consume 11.5 cups, or 2.7 liters (L), of water per day, while males should consume 15.5 cups (3.7 L).

In addition to staying hydrated, it is important to be mindful of your consumption of stimulants, such as caffeine, which can lead to dehydration and an increased heart rate. Alcohol consumption can also cause dehydration and increase heart rate, so it is important to drink in moderation.

Consuming foods that are high in healthy fats, such as fish, tofu, olive oil, avocados, walnuts, and nuts, can help to lower your cholesterol and protect your heart's arteries from inflammation. Citrus fruits, such as oranges and lemons, are filled with cholesterol-fighting fibers and potassium, which can help to lower your blood pressure. Dark chocolate, especially varieties that are at least 70% cocoa, can also help boost your heart health when consumed in moderation.

The DASH (Dietary Approaches to Stop Hypertension) eating plan emphasizes the importance of consuming vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, and vegetable oils while limiting fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, and sodium intake. This diet has been recognized as the number one "Best Heart-Healthy Diet" in the 2025 Best Diets report from U.S. News & World Report.

In summary, while there is no single food that can immediately lower your heart rate, adopting a heart-healthy diet that includes a variety of nutritious foods, such as those outlined in the DASH eating plan, can help to lower your heart rate and improve your overall heart health over time.

Stress management

Stress is a natural part of life, but chronic stress can lead to high blood pressure, increasing the risk of a heart attack and stroke. It is important to manage stress to improve your overall health and well-being.

Social connections are another important aspect of stress management. Spending time with friends, family, and children can help release oxytocin, a natural stress-relieving chemical. Having a strong support network can aid in stress management and enhance overall enjoyment in life. Additionally, laughter is a great way to reduce stress hormones and increase HDL (good cholesterol). It helps to relieve tension, improve mood, and boost the immune system.

Other stress management techniques include listening to soothing music or nature sounds, which can help lower blood pressure and heart rate. Napping can also help reduce cortisol levels and ensure adequate sleep, contributing to stress reduction. Spending time with animals and petting cats and dogs have been shown to lower stress hormones and temporarily reduce blood pressure.

Frequently asked questions