If you really want to get the most out of any kind of cardio exercise,…
Methods You Can Use To Slow Your Heart Rate Down
Regulating your heart-rate is very important because individuals with heart-rates of over 100-bpm (beats per minute) when relaxing are at greater risk of developing heart-disease which can lead to instant death. In fact, if your heart-beat is beating too quickly when you’re resting then this could be a signal for your physical-fitness or you may be greatly stressed-out. Additionally, a high heart-rate can also be a sign of tachycardia which can lead to a dangerous heart-attack that requires immediate medical attention. So, if you’re amongst the people experiencing a temporary or chronically high heart-rate, then it is very important take steps and measures on slowing it down but below are some of the methods that will help you achieve a slow your heart-rate.
MEHTOD-1: SLOWING A VERY HIGH HEART-RATE:
- Practice some deep breathing: although it seems difficult to deep breathe, it will actually help to lower your heart-rate. This because deep-breathing lowers your breathing speed which in turn helps to lower your heart rate. So, do this by taking a breath for 5-to-8 seconds, hold that breathe for 3-5 seconds and then exhale slowly for about 5-8 seconds. In fact, try focusing on exhaling completely in order to reduce on your heart-rate.
- Do a valsalva maneuver: performing a valsalva maneuver actually helps to trigger the vagal-nerve which is responsible for controlling the heart-rate. Doing the valsalva-maneuver requires taking a deep breath and straining the muscles in the abdomen the same way you would in order to achieve a bowel movement. Afterwards, hold that pressure for about 5-seconds and then let go of it. However, you may have to do the Valsalva maneuver for multiple times in order to achieve a desired heart-rate effect.
- Perform the carotid-maneuver (ka-rah-ted): the carotid-artery actually runs down the throat just next to your vagal-nerve. So, to do a carotid-maneuver you will need to give the carotid-artery a gentle massage using your fingertips in order to help stimulate the neighboring nerve into slowing down your heart-rate.
- Splash your face with cold-water: pouring ice-water onto your face will help to stimulate a dive-reflex which is responsible for slowing-down metabolism. In fact, you should continue adding ice-water to your face until you notice or experience a drop in your heart-rate.
- Consider taking medication: in case you happen to experience an incredibly high heart-rate and frequently over time, then its best for you to get a prescription for heart-rate lowering medication from an experienced doctor or cardiologist.
METHOD-2: HOW TO PERMANENTLY IMPROVE YOUR HEART-RATE:
- Consult your doctor or cardiologist exercising advice: you actually need to see your doctor/cardiologist in order to know the extent at which you need to exercise vigorously so as to achieve a healthy heart-beat rate. Intense exercises will actually help you achieve a more vigorous workout routine. In fact, vigorous exercises like running short dashes and other interval trainings will help to improve the heart’s efficiency by about 10% more than any other usual aerobic exercise done on a normal pace. Some of the exercises that will help you achieve intense results include; running on treadmills, inclined-planes, stairs and hills, carrying weights, dancing, bike-riding, water-exercises and other vigorous exercises.
- Get enough sleep: you need to achieve plenty of good sleep if you really need to stabilize your heart-rate. Additionally, if you really need to reduce on the noise levels in your sleeping environment then consider wearing earplugs so that you can achieve quality sleep. In fact, sleep disturbances like noise can actually increase the heart-rate to up to 13-bpm which is not good.
- Try to empty the bladder regularly: holding your urine until the bladder is full will actually increase on your heart-rate by 9 beats-per-minutes (bpm) which is not good. In fact, a full bladder will increase on sympathetic nervous system activity and this actually constricts blood-vessels hence forcing your heart-beat-rate to increase. So, always empty your bladder before it gets completely full because this will help to slow down on your heart-rate.
- Consider taking a fish-oil capsule: doctors/cardiologists recommend taking fish-oil or any other source of omega-3 with about 600-mg of DHA. In fact, a single daily fish-oil capsule will help to reduce your heart-rate by about 6-bpm within just 2-weeks. On top of that, scientists think that fish-oil actually helps the heart to respond much better to the vagus nerve which regulates is designed to regulate your heart-rate.
- Try changing your diet: doctors recommend eating heart-healthy foods in order to help the body regulate its heart-rate. Heart-healthy foods may include; whole-grains, nuts, bananas, vegetable, avocados, salmon, sardines and a lot more. In fact, you can even decide to include any of these foods in your daily diet in order to keep you heart healthy at all times.
METHOD-3: HOW TO SLOW A CHRONICALLY HIGH HEART-RATE:
- Try to lie-down and relax: trying to lie down on a comfortable surface like a couch or bed will actually help to reduce on your high heart-rate. However, if there is no comfortable surface to lie down onto, then consider sitting in a relaxed position in your to reduce on your heart-rate. Additionally, make sure that the room you’re resting is comfortable and quiet because this will help to relax your muscles. On top of that, always stay in that comfortable position in order to allow your heart-rate to slow on its own pace.
- Concentrate on pleasing on your mental imaginary: you should always try to calm your body and mind by simply visualizing and imagining of places that make you feel happy and relaxed. For example, think of an art-piece or photo that makes you feel relaxed or think of anything else that makes you feel special and calm.
- Do some meditation: you should also learn to meditate because it helps to calm your mind and body which in turn slows down your heart-rate. Additionally, try placing your internal focus on the heart-beat-rate and then use the power of concentration to gently slow-down the heart-rate.
- Always breathe slowly: breathing slowly can actually be achieved in 2-ways which include abdominal breathing and alternate nostril breathing whereby all these techniques will help to calm your heart-rate. In fact, yoga-experts believe that alternative nostril breathing brings both sides of the brain into balance and even calms the body and mind.
- Go for a massage: going for a regular massage or reflexology-treatment will help to lower your heart-rate by almost 8-bpm. So, consider paying for a professional massage or ask a loved-one to perform a massage on you and this will actually help to reduce on heart-rate.