The heart rate can be fastened due to different causes. Your heart rate may be increased if you get stressed, feel anxious, are dehydrated, or drink too much caffeine. Seldom heart attacks are normal whether you are asleep or working, whereas these can result in more severe health problems if they are consistent. In the previous section, several of the natural remedies to reduce your heartbeat and raise your heart rate are mentioned.
- Deep Breathing Exercises Deep
Breathing is one of the best ways to help lower the heart rate and find some calm. Tension relief that relaxes one’s self. Sitting comfortably with eyes shut, breathing in slowly through the nose while breathing out slowly through the mouth. Count to four bends over four. Extend up to six.
Making it also lowers the heart rate and increases the amount of oxygen in your blood, which is good for treating anxiety and reducing stress.
- Stay Hydrated
When you are dehydrated, you may notice that the heart is faster and that it requires more effort. So, it is paramount to ensure that you drink enough water every day. Make eight glasses of water part of your routine. If the weather is hot or you are running, drink more.
You can also consider adding electrolytes to your diet. Natural electrolyte sources are coconut water, bananas, and spinach.
- Mindfulness and Meditation
Mindfulness and meditation calm the mind and allow for control over heart rate. While stress increases through less meditation, stress management becomes efficient as stress decreases from the presence of meditation.
Sit comfortably to start. Try closing your eyes and focusing solely on your breathing pattern, breathing in for the count of three, holding for six, and reshaping for six. Guided meditation apps and videos can also help. Even meditation for 10 minutes will make a difference in your ability to handle stress and improve your heart health.
- Limit Stimulants-Caffeine
The use of caffeine and nicotine as well as a few energy drinks is known to increase the heart rate. Thus limiting, or totally avoiding these substances is the easiest way to keep your heart rate low.
If you are an ardent coffee drinker, then you should try going with herbal teas namely chamomile or peppermint. They are quite effective in inducing relaxation.
- Exercise
Your cardiovascular health is your first goal, which can be achieved through regular practice. The medium exercises’ examples of walking, yoga, or swimming are excellent for the maintenance of a calm and steady heart rate.
Exercise can also do wonders for the Anxiety Management and release in people; it releases endorphins in the body. The ideal starting point may be about 20 to 30 minutes a few times a week.
- Cold Water Treatment
Placing a quick splash of cold water on your face will allow your heart rate to decrease rapidly. By doing this, the vagus nerve is the mediator of contraction and relaxation of the heart and you are calming it. It is also possible to take a cold shower or apply the ice pack on the area for a few seconds. This remedy works really well during times of anxiety or resting.
- Herbs
A variety of herbs would slow down the heart, albeit naturally. A couple of good ones include:
- Hawthorn Berry-one herb which claims to improve the health of the heart.
- Valerian Root-for relaxation and anxiety.
- Lavender-a herb that provides a calming effect and reduces stresses.
It is highly recommended that before undertaking any herbal medicine regimen with the ones mentioned, you should consult your doctor about it because it can be dangerous when combined with the medication you already take
- Improve Your Sleep
Poor sleeping habits could increase the heart rate and build stress. Hence, make sure that you sleep for around 7-9 hours every night. Make yourself a conducive pre-sleep routine by which your body slowly sinks to sleep. A good sleep reduces the stress level and improves heart health.
- Heart-Smart Diet
A balanced diet will go a long way in helping control the heart rate. Consume foods, among others, that are rich in:
- Omega-3 Fatty Acids can be found in salmon, flaxseeds, and walnuts.
- Magnesium is present in green leafy vegetables, nuts, and even dark chocolate.
- Potassium: Available in bananas, oranges, and sweet potatoes.
Stay away from foods processed, sugar taxed, and salt-choked, for they tend to tax the heart.
- Laugh and Mingle
Spend time with family and friends, watch a funny film, or even join a fun group.
Strong social connections also assist in managing anxiety, making dealing with stressful things a tad bit easier.
Conclusion
Increased heart rate can be effectively managed by these natural techniques. Whether through deep breathing, hydration, or good sleep habits, all small changes certainly play a role. If a fast heart rate persists or worsens, seek medical advice. You will need to rule out any undetected illnesses affecting you.
For more tips on managing anxiety and ways to stay fit naturally, visit Icon Psychologies, your most trusted source of mental and emotional wellness advice.