6 Proven Ways to Lower Your Resting Heart Rate

6 Proven Ways to Lower Your Resting Heart Rate

July 17, 2018

Clinical Contributors to this story:
Sarah L. Timmapuri, M.D.

Updated: 01/27/2022

If your heart is racing as you’re sitting reading this article, it’s possible your body is trying to tell you something. A high resting heart rate, or a heart rate of more than 100 beats per minute, means your heart is working extra hard to pump blood through your body. And, that extra effort could result in a wide range of negative effects on your overall health, including feelings of dizziness and fatigue – and most seriously – blood clots, heart failure and, in rare cases, sudden death.

Normal resting heart rate is anywhere between 60 and 100 beats per minute, and it’s simple to check how fast yours is beating. While idle, hold your pointer and middle finger between your bone and tendon on the thumb side on your wrist until you feel your pulse, and count the number of beats for a minute – that is your resting heart rate.

Certain aspects of someone’s resting heart rate are directly connected to uncontrollable factors, such as age and genetics, however there are certain actions that be taken to help decrease heart rate and improve overall wellbeing for those whose resting heart rate is above normal.

Here are six proven ways to lower your resting heart rate:

1. Stay Out of the Heat: The warmer the temperature, the faster your heart beats. This is because your heart is working quickly to pump blood to the surface of your skin, produce sweat and cool off the body. To ensure your heart isn’t beating on overdrive, stay in cool, comfortable places when possible and remember to stay well hydrated.

2. Exercise Frequently: Exercise is great for your health for many reasons – and securing a normal resting heart rate is one of them. While it might seem counterintuitive since your heart rate increases while you’re exercising, what you’re actually doing every time you’re working out is training your heart to be stronger and more efficient at pumping blood. Then, when you’re in rest mode, your heart is more easily able to maintain a normal heart rate.

3. Add More Fish to Your Diet: Similarly to exercising, maintaining a healthy diet is beneficial to each of us for many reasons. For one, incorporating more fish has been associated with lower resting heart rates, according to a study from the American Heart Association. Don’t enjoy eating fish? Talk a doctor about taking fish oil supplements, which may have positive effects on heart rate as well.

4. Lessen the Stress: The higher our stress level, the higher our heart rates. For many people, stress can feel inevitable. Perhaps you’re trying to balance work and home life, but can never seem to find enough time to get it all accomplished. A quick and simple way to begin to de-stress is to designate a block of time each day to disconnect from your cell phone and other electronic devices. This frees up time to be productive and gives you an opportunity to declutter your mind and reprioritize. Another simple de-stressing tip is to practice meditation to relax the mind.

5. Be Mindful of Your Breathing: On the topic of medication, another quick and easy way to lower your heart rate is to practice mindful breathing exercises. Inhale slowly for five seconds and then exhale slowly for 15 seconds. Try dedicating five minutes to this each day.

6. Nix the Cigarettes: It might come as no surprise that smoking cigarettes has countless negative effects on a person’s health. According to the Center for Disease Control and Prevention, this includes an increased risk for coronary heart disease, stroke and lung and other cancers. Additionally, tobacco products have been shown to increase resting heart rates. When your body consumes nicotine, your veins and arteries constrict, and your heart has to then put in that extra work to pump blood. If you’re a smoker, the good news is quitting can decrease your resting heart rate within just 24 hours – so the sooner you can nix the cigarettes – the sooner you’ll begin to see results.

Next Steps & Resources:

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.

Share

HealthU

eNewsLetter Sign Up to receive the latest information on the COVID-19 pandemic

Surprising Signs You May Be Having a Heart Attack

When people have heart attacks in movies, they usually clutch their chests dramatically, break out in a cold sweat and drop to the floor. In real life...

Should You Get a Cardiac Calcium Scan?

Cardiac calcium scans are  short, painless imaging procedures called CT or CAT scans.

Knowing When (and How) to Check Your Heart Rate

Like a car's check-engine light, your vital signs can alert you when it's time to call an expert.

What Does a Cardiac Stress Test Reveal?

The idea of undergoing a stress test can sound, well, stressful. But this common cardiac assessment tool can also put your mind at ease by revealing key indicators of how well your heart is working.

5 Superfoods for Heart Health

When it comes to heart health, what you eat is just as important as what you don’t eat.

Can Heart Failure Be Reversed?

Heart failure is one of the top killers in the U.S. While the disease can be severe and life-limiting, it doesn’t always get worse and can even be reversed.

X
We use cookies to improve your site experience. By using this site,
you agree to our Terms & Conditions. Also, please read our Privacy Policy.
Accept All Cookies