How to Slow Your Heart Rate Down
Practice deep breathing., Perform the valsalva maneuver., Do the carotid (ka-rah-ted) maneuver., Splash yourself with cold water., Take medication.
Step-by-Step Guide
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Step 1: Practice deep breathing.
Although it may seem difficult, lowering your breathing speed will help to lower your heart rate.
Take a breath for 5-8 seconds, hold it for 3-5 seconds, and then exhale slowly for a count of 5-8 seconds.
Focus on exhaling completely to reduce your heart rate. -
Step 2: Perform the valsalva maneuver.
This triggers the vagal nerve which is responsible for controlling your heart rate.
To do the valsalva maneuver, after taking a deep breath, strain the muscles in your abdomen the same way you would to give a bowel movement.
Hold the pressure for five seconds, and then let go.
You may have to do this multiple times to get the desired effect. , The carotid artery runs down your throat next to the vagal nerve.
Give the artery a gentle massage with your fingertips to help stimulate the neighboring nerve into slowing your heart rate down. , Pour ice water onto your face to stimulate the dive reflex, responsible for slowing down your metabolism.
Keep adding ice water to your face until you notice a drop in your heart rate. , If you experience an incredibly high heart rate frequently over time, you can get a prescription for heart rate lowering medications from your doctor.
Set up a meeting with your MD to decide whether medication is the right path for you. -
Step 3: Do the carotid (ka-rah-ted) maneuver.
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Step 4: Splash yourself with cold water.
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Step 5: Take medication.
Detailed Guide
Although it may seem difficult, lowering your breathing speed will help to lower your heart rate.
Take a breath for 5-8 seconds, hold it for 3-5 seconds, and then exhale slowly for a count of 5-8 seconds.
Focus on exhaling completely to reduce your heart rate.
This triggers the vagal nerve which is responsible for controlling your heart rate.
To do the valsalva maneuver, after taking a deep breath, strain the muscles in your abdomen the same way you would to give a bowel movement.
Hold the pressure for five seconds, and then let go.
You may have to do this multiple times to get the desired effect. , The carotid artery runs down your throat next to the vagal nerve.
Give the artery a gentle massage with your fingertips to help stimulate the neighboring nerve into slowing your heart rate down. , Pour ice water onto your face to stimulate the dive reflex, responsible for slowing down your metabolism.
Keep adding ice water to your face until you notice a drop in your heart rate. , If you experience an incredibly high heart rate frequently over time, you can get a prescription for heart rate lowering medications from your doctor.
Set up a meeting with your MD to decide whether medication is the right path for you.
About the Author
Joyce Wilson
A passionate writer with expertise in crafts topics. Loves sharing practical knowledge.
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