Resting heart rate is an often-overlooked critical marker that might provide important insights about your health.
When your resting heart rate is low, you feel calmer and are more resistant to stress and illness. When it’s high, you’re more likely to experience overwhelm and heart difficulties.
If you’ve noticed that your resting heart rate is high, there are various natural ways to lower it. The following are methods for gradually lowering it naturally but first, letโs discuss what is RHR.
What is the Significance of Resting Heart Rate, and What Does it Mean?
Resting heart rate (RHR) is the rate at which your heart beats when you are not moving. It is represented by the number of heartbeats that can be counted in a minute.
Doctors consider resting heart rate a ‘vital marker’ since it not only reflects cardiovascular fitness but can also indicate the presence of underlying health concerns.
A low resting heart rate has been linked in numerous studies to longevity and general health (1). In contrast, a high resting rate is regarded as a risk factor for heart disease in otherwise healthy adults (2).
Calculating Resting Heart Rate
There are two methods for measuring your heart rate: using a heart rate monitor and without one.
Heart rate monitors are linked to the body by chest straps, wristbands, or rings and measure electrical activity from the heart or blood vessel pulsations.
Heart rate monitors use non-invasive light technology (3); but, if you prefer not to use a heart rate monitor or do not have one, you can manually measure this important sign.
Your resting heart rate can be determined by taking your pulse on your wrist above the radial artery or on the side of your neck near the carotid artery. The most exact approach to estimate heart rate is to count the number of beats over a full minute.
However, if you are in normal sinus rhythm, a shortcut that is generally accurate is to count the number of beats over 15 seconds and multiply by four.
Optimal Heart Rate at Rest
All adults, regardless of age, have an optimum resting heart rate of 60 to 100 beats per minute (bpm).
The resting heart rate is not significantly influenced by age. Rather, the level of physical fitness has the greatest impact. Very fit people often have resting heart rates below 60 beats per minute (a low heart rate is not necessarily harmful). Sedentary people may have resting heart rates above 90 bpm.
For adults, a resting heart rate of more than 100 beats per minute is considered excessive.
Heart Rate Variability compared to Resting Heart Rate
Heart rate variability and resting heart rate are two phrases that are frequently used in conjunction. And, while they are not the same thing, they have a strong bond.
Resting heart rate is the total number of heartbeats detected in a one-minute period, whereas HRV is the time gap between consecutive beats. The bigger the fluctuation between those time intervals, the higher the HRV.
Because of their inverse relationship, heart rate and heart rate variability (HRV) decrease as heart rate rises.
HRV is frequently higher in younger people and those who are physically fit. Higher HRV is frequently observed in those with lower resting heart rates and is typically associated with increased parasympathetic tone, a more efficient cardiovascular system, and improved general health.
On the other hand, poor HRV can raise mortality rates and make you more vulnerable to the impacts of stress and disease (4). Here’s an overview of what a healthy HRV should look like (but it varies greatly).
People suffering from arrhythmias are the most notable exception. In that situation, the time between beats is unrelated to parasympathetic tone or physical fitness.
It is preferable to measure HRV when you are at your most calm and resting heart rate is at its lowest to obtain an accurate picture of what’s happening.
The sympathetic branch of the autonomic nervous system is triggered during exercise, which causes the heart rate to rise along with the workload and causes the HRV to drop dramatically.
Causes of an Elevated Resting Heart Rate
Your resting heart rate could be elevated for several reasons, ranging from acute worry and stress to long-term underlying medical issues. These are a few of the more typical ones.
1. You’re experiencing anxiousness.
Anxiety and other fight-or-flight feelings can also cause sudden increases in heart rate (5). Chronic stress and anxiety might make your heart rate stay elevated over time. Hormones that increase sympathetic tone and the fight-or-flight response are released in reaction to stress and terror.
2. You have an overactive thyroid.
Your thyroid creates more thyroid hormone than you require when it is functioning excessively, and thyroid hormone promotes a quicker metabolism, which raises heart rates.
3. You are less active than you could be.
Although it usually coexists with other factors, being less physically fit can also affect your heart rate. An elevated resting heart rate of more than 100 beats per minute is more often caused by than solely by a lack of physical fitness.
4. Dehydration is the issue.
Your blood volume decreases when you’re dehydrated, and your body needs to use more energy to circulate the blood to meet its needs (6). Your heart must work harder as a result, which may result in an elevated heart rate.
5. Your heart rate is being affected by your medications.
You may also experience a higher-than-normal heart rate as a side effect from a medicine. If you are on medication, it’s worth discussing with your doctor as there could be other factors involved.
6. You suffer from anemia.
A disease known as anemia occurs when the body produces less red blood cells than usual (7). To maintain a steady supply of oxygen, you must pump blood more quickly if your red blood cell count is lower.
7. You have a primary rhythm issue.
Elevated resting heart rates are a common symptom of several irregular cardiac rhythms, including supraventricular tachycardia, atrial fibrillation, and atrial flutter. This is since the nervous system no longer regulates the heart rate.
8. You’re feeling ill or have a fever.
An acute illness may momentarily increase your heart rate. The cardiac output is calculated by multiplying the heart rate by the stroke volume, or the volume of blood that is expelled from the heart with each beating. The cardiac output typically needs to increase while you’re sick to meet your body’s metabolic needs.
9. You take drugs, smoke, or drink excessively.
Drugs, alcohol, and nicotine all function as stimulants. Moreover, tobacco smoke lowers the amount of oxygen in the air. Heart rate increases would be anticipated from both impacts.
How to Quickly Lower the Heart Rate During Rest
Physical symptoms such as breathlessness, dizziness, and a racing or pounding heart can be brought on by an elevated resting heart rate. Here are some quick methods to reduce your heart rate if you’re searching for relief right away.
Get hydrated.
If you’re dehydrated, drinking non-caffeinated, non-alcoholic water can assist reduce your heart rate. Mineral water may be especially advantageous because it can help replenish electrolytes (8).
Take several deep breaths.
Slow, soothing breathing is the quickest technique to lower the heart rate.
This helps to regulate the autonomic nervous system by boosting vagal tone and lowering the heartbeat. And even five minutes makes a significant difference (9).
Here’s a brief routine to try the next time your heart rate spikes:
- Inhale for 15 seconds or however long you can.
- Hold for 15 seconds or an equivalent length of time.
- Slowly exhale for 15 seconds or an equivalent length of time.
The idea is to keep the inhale, hold, and exhale the same length and as leisurely as possible.
Meditate.
This relates to deep breathing, but evidence indicates that meditation can also create good short-term changes in heart rate. In one short study, researchers divided the participants into two groups (10).
One group was new to meditation, whereas the other group were experienced meditators. Each group attended a 1.5-hour meditation lesson, with heart rate and heart rate variability recorded before and after. All individuals observed a drop-in pulse rate shortly following the class.
Go outdoors.
The autonomic nervous system can be balanced by spending time in nature, which also helps to lower heart rate and variability as well as anxiety and boost stress resilience (11).
Walking in nature has been demonstrated in studies to enhance overnight heart rate variability (12). It can also have an instant positive impact on one’s well-being.
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Long-term Strategies for Reducing Resting Heart Rate
While learning strategies to lower your heart rate in the moment can help with acute stress and overwhelm, the goal is to lower your resting heart rate over time.
This can increase your resilience to stress and lower your risk of having a cardiac incident. Remember that these are long-term habits. It can take a few months to notice improvements, and you must continue to practice if you want to maintain your heart rate low (13).
With that said, here are several ways you can lower your heart rate:
Train your heart’s rhythm coherence.
Heart coherence occurs when all of your body’s systemsโbreathing, brain rhythm, hormone reaction, and heartbeatโare in sync with one another. This can help you control your emotional responses, which affect your heart rate (14).
HeartMath, a coherence training program, is one of the most recommended methods for long-term heart rate management.
Maximize your time in zone 2 cardio.
Zone 2 cardio is modest aerobic exercise done at 60% to 70% of your maximal heart rate (MHR). This could include running at a pace that allows you to converse comfortably.
With Zone 2 cardio, stroke volume (the amount of blood your heart pumps with each beat) rises but heart rate falls. This increases cardiorespiratory endurance over time. Increasing Zone 2 cardiac activity will eventually help you maintain a lower heart rate as your mitochondria become more efficient at producing energy (15).
Keep up your yoga routine.
According to studies, yoga can have an immediate and long-term impact on heart rate and parasympathetic tone, or how well your parasympathetic nervous system and vagus nerve function.
This has a lot to do with the deep breathing involved in the practice, but with time, yoga can also boost parasympathetic activity and reduce the fight-or-flight response. In one research of adults with established heart failure, a 12-week yoga practice reduced heart rate, blood pressure, and oxygen consumption.
Think about changing your prescription.
Certain blood pressure drugs, such as beta-blockers and calcium channel blockers, can also slow the heart rate. These drugs will also make it more difficult to maintain a specific heart rate during activity. If you are on blood pressure medication and are concerned about the effect on your heart rate, talk to your doctor.
Avoid both alcohol and nicotine.
Because both alcohol and nicotine can raise resting heart rate, avoiding them (or restricting their use as much as possible) can help you lower RHR over time.
When to Visit a Doctor
If your resting heart rate exceeds 100 beats per minute or you have symptoms such as exhaustion, shortness of breath, chest pain/pressure, exercise intolerance, dizziness/lightheadedness, palpitations, or passing out, consult a doctor.
Heart rate variability is typical, and some people may have a resting heart rate of more than 100 beats per minute. Not everyone falls neatly into the usual range. Healthy people can have lower than average resting heart rates, but they can also have slightly higher than usual heart rates.
To Wrap Things Up
While a high resting heart rate can raise your risk of heart disease and other related problems, a low resting heart rate is generally linked to longevity and overall well-being. The idea is to include regular practices, such as Zone 2 cardio training, yoga, and heart rhythm coherence training, to gradually lower your heart rate over time. However, deep breathing, being hydrated, and going for a walk outdoors will help you rapidly reduce your resting heart rate while you’re working toward this.
Don’t have time for the full article? Read this!
Resting heart rate (RHR) is a vital marker that can provide insights into health. A low RHR is linked to longevity and general health, while a high RHR is a risk factor for heart disease in healthy adults. It can be measured using a heart rate monitor or manually. The optimal resting heart rate is 60 to 100 beats per minute (bpm) for all adults, regardless of age.
Heart rate variability (HRV) is the time gap between consecutive beats, and it decreases as heart rate rises. Higher HRV is associated with increased parasympathetic tone, a more efficient cardiovascular system, and improved general health. Poor HRV can raise mortality rates and make you more vulnerable to stress and disease.
Causes of elevated RHR include acute worry, stress, overactive thyroid, less physical fitness, dehydration, medication side effects, anemia, primary rhythm issues, illness, and excessive drug use. To quickly lower the heart rate during rest, get hydrated, take several deep breaths, and avoid physical symptoms like breathlessness, dizziness, and racing heartbeats.
To lower your heart rate, take several deep breaths, meditate, and go outdoors. Deep breathing helps regulate the autonomic nervous system, boosting vagal tone and lowering the heartbeat.
Meditation can also create short-term changes in heart rate.
Spending time in nature can balance the autonomic nervous system, reducing heart rate variability and anxiety.
Long-term strategies for reducing resting heart rate include training heart rhythm coherence, maximizing zone 2 cardio, maintaining a yoga routine, changing prescriptions, and avoiding alcohol and nicotine.
Consult a doctor if your resting heart rate exceeds 100 beats per minute or if you experience symptoms like exhaustion, shortness of breath, chest pain, exercise intolerance, dizziness, palpitations, or passing out. A low resting heart rate is linked to longevity and overall well-being.
Sources |
- Resting heart rate and relation to disease and longevity: past, present and future – PubMed (nih.gov)
- Elevated resting heart rate is an independent risk factor for cardiovascular disease in healthy men and women – PubMed (nih.gov)
- A review on wearable photoplethysmography sensors and their potential future applications in health care – MedCrave online
- Heart rate variability in the prediction of mortality: A systematic review and meta-analysis of healthy and patient populations – PubMed (nih.gov)
- Associations between heart rate, perceived heart rate, and anxiety during acute psychological stress – PubMed (nih.gov)
- Dehydration reduces stroke volume and cardiac output during exercise because of impaired cardiac filling and venous return, not left ventricular function – PMC (nih.gov)
- Anemia of Inflammation or Chronic Disease – NIDDK (nih.gov)
- Effects of functional water on heart rate, heart rate variability, and salivary immunoglobulin a in healthy humans: a pilot study – PubMed (nih.gov)
- Acute Effects on Heart Rate Variability during Slow Deep Breathing – PubMed (nih.gov)
- Meditation Practice Improves Short-Term Changes in Heart Rate Variability – PMC (nih.gov)
- The autonomic nervous system in its natural environment: Immersion in nature is associated with changes in heart rate and heart rate variability – PubMed (nih.gov)
- A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study – PubMed (nih.gov)
- Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies – PMC (nih.gov)
- Cardiac coherence, self-regulation, autonomic stability, and psychosocial well-being – PMC (nih.gov)
- Stay Fit, Stay Young: Mitochondria in Movement: The Role of Exercise in the New Mitochondrial Paradigm – PMC (nih.gov)
Andrea Scott says
Great info! The suggestion for meditation works best for me – I use a visualization I created with my kids. Thank you for providing great content.
Jasmine Feliciano says
Youโre most welcome! Thatโs so awesome that you have your kids involved! So sweet and smart! ๐