Find a quiet place to sit or lie down. Stress can lead to shallow breathing and increased heart rate. If your heart is racing right now, look for a quiet place where you can take a break for a few minutes. Ideally, get into a sitting position or lie down so you're as comfortable as possible.[1] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Inhale slowly and deeply through your nose for 5 seconds. Close your eyes and try to tune everything else out. Slowly and deeply inhale through your nose until your abdomen swells. If it helps, place your hand on your abdomen so you can feel it expanding. Mentally count to 5 as you slowly inhale.[2] X Research source People often take shallow breaths from the upper chest when they're stressed out. Deep abdominal breathing can slow your heart rate and make you feel less anxious.[3] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Exhale slowly through your mouth for 10-15 seconds. You can exhale through your nose and mouth simultaneously if that feels more comfortable for you. Keep your hand on your abdomen so you

can feel it relax as you release your breath. Mentally count to 10 as you exhale. You can increase to 15 seconds as you get more comfortable with deep breathing.[4] X Research source Try to focus on breathing and counting and be sure to count at a steady pace. Continue deep breathing for 5 minutes to lower your heart rate. Keep taking slow, deep inhalations through your nose for 5 seconds, followed by slow exhalations through your mouth for 10-15 seconds. You should feel your heart rate slow down within the first 1-2 minutes. Continue the exercise for 5 full minutes for the best results.[5] X Research source Repeat this process for 5 to 10 minutes every day to establish the habit. Deep breathing can lower your heart rate in a moment of anxiety, but it's also important to practice it regularly to establish the habit and keep your heart rate low. Try to dedicate at least 5-10 minutes every day to deep breathing exercises to reap the most benefits.[6] X Research source You can also break your exercises up and do 5 minutes in the morning and 5 minutes in the evening. Over time, increase your time to 15-20 minutes of deep breathing daily.[7] X Trustworthy Source Harvard Medical School

Harvard Medical School's Educational Site for the Public Go to source Try daily meditation to lower your heart rate and stress levels. Set aside a few minutes every day to disconnect from your electronic devices and focus on mindfulness and breath work. Find a comfortable, quiet place to sit down and close your eyes. Focus on breathing slowly, deeply, and gently. If your mind starts to wander, acknowledge this and then refocus on your breath.[8] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source At first, you may only be able to meditate for a few minutes. Don't give up! With practice, you will gradually increase your time. Try to meditate at the same time every day to establish the habit. If you aren't sure where to start, check out a guided meditation app, YouTube tutorials, or research online until you find a technique that appeals to you. Try to maintain an open attitude. Don't judge yourself or intruding thoughts. Acknowledge the thoughts and let them pass.[9] X Research source Use guided imagery techniques to relax and focus your mind. If you find yourself dwelling on anxious thoughts during deep breathing

exercises or meditation, guided imagery may help. Focus your mind on a setting that you find peaceful and relaxing. Allow yourself to explore that peaceful place as you continue to control your breathing.[10] X Research source For example, imagine yourself at a beach, walking, striding in the sand, with the surf lapping at your feet. Try progressive muscle relaxation to release tension. Sit comfortably in a chair or lie down somewhere quiet. Tense the muscles in your toes and hold for 5-7 seconds. Then, release and relax the muscles for 15-20 seconds. Work progressively, tensing and releasing other muscles in your body in the same way: calves, thighs, abdomen, arms, neck, and hands.[11] X Research source Look into apps and YouTube tutorials that can take you through the process for more guidance and in-depth explanations. Try to practice 10-20 minutes each day.[12] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Aim for 30 minutes of moderate exercise daily to improve heart health. Moderate exercise includes brisk walking, jogging, cycling, hiking, light yard work, and dancing. Choose exercises that you enjoy to help

you establish a daily routine. You can even exercise for 15 minutes twice a day if that's easier for you.[13] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Exercise raises your heart rate in the moment, but over time it can lower your resting heart rate significantly.[14] X Research source A normal resting heart rate is anywhere between 60 and 100 beats per minute for adults.[15] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Add aerobic exercises to your routine to help lower your heart rate. Vigorous exercises like running/jogging, swimming, heavy yard work, jumping rope, and cross-country skiing will condition your heart and help you achieve a lower resting heart rate over time. Try incorporating vigorous exercises into your routine a few days per week.[16] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Work up to vigorous exercise slowly so that you don't injure yourself. Exercise at a pace that feels

comfortable for you. A good rule of thumb for judging intensity: if you can’t talk while exercising, you're working too hard. If you can sing while you're exercising, you aren’t working hard enough. Determine your target heart rate so you can hit your goal during exercise. Estimating your maximum heart rate is easy! Simply subtract your current age from 220. 220 is the maximum number of times your heart should beat per minute while exercising. Then, calculate your target heart rate: moderate exercise should lead to 50 to 70% of your maximum heart rate; vigorous exercise should lead to 70 to 85% of your maximum heart rate.[17] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source For example, if you are 45 years old, your maximal heart rate is 175 (220 - 45 = 175). Your target heart rate should be about 105 (60% of 175 = 105) for moderate exercise and 140 (80% of 175 = 140) for vigorous exercise. Monitor your heart rate as you exercise to ensure you hit your target. To calculate your heart rate manually, place 2 fingers on the inside of your wrist to take your pulse. Count the number of beats for 30

seconds and multiply that number by 2 to find your heart beats per minute.[18] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source For an easier solution, try wearing a heart rate monitor or a fitness device (possibly even your smartphone) to monitor and record your heart rate. Taking your pulse at regular intervals lets you know whether you are exercising within your target heart range. Eat foods high in magnesium to support your vascular system. Magnesium is an essential mineral for maintaining heart health. It supports the functioning of the heart muscle and the relaxing of blood vessels. You may want talk to your doctor about the right amount of magnesium for you, since too much can lower your heart rate to dangerous levels.[19] X Research source In general, teenagers should strive to get 360 to 410 mg of magnesium each day. Adults need approximately 310 to 420 mg daily.[20] X Research source Foods rich in magnesium include: Green leafy vegetables, such as spinach Whole grains Nuts (such as almonds, walnuts, and cashews) Black beans Get adequate amounts of potassium to keep cells and organs healthy.

Potassium is essential for the proper functioning of all cells, tissues, and organs in your body. It also directly impacts your heart rate, and increasing your intake can lower your heart rate.[21] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Generally, teenagers should get 2,300 to 3,000 mg of potassium per day. Adults need between 2,600 to 3,400 mg of potassium daily.[22] X Research source Foods rich in potassium include: Some fish (salmon, cod, flounder) Most fruits and vegetables Legumes (beans and lentils) Dairy products (milk, cheese, yogurt, etc.) Include calcium in your diet to keep your heart strong. Calcium is an electrolyte like potassium and magnesium. Your heartbeat’s strength depends on the amount of calcium in your heart muscle's cells, so it is essential for heart health.[23] X Research source Teenagers need about 1,300 mg of calcium every day. Adults should aim for 1,000 to 1,200 mg daily.[24] X Research source Good sources of calcium include: Dairy products (milk, cheese, yogurt, etc.) Dark green vegetables (broccoli, kale, collard greens, etc.)

Sardines Almond milk Avoid or limit your caffeine intake to prevent rapid heartbeat. Caffeine is a stimulant that raises your heart rate and the effects can last for hours after consumption. For this reason, it is best to avoid caffeine if you are trying to lower your heart rate.[25] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 400 mg of caffeine daily is considered to be safe for healthy adults. If you're concerned about your heart rate, you should stay well below that amount or abstain from caffeine entirely.[26] X Trustworthy Source US Food and Drug Administration U.S. government agency responsible for promoting public health Go to source Products containing caffeine include: Coffee Black and green teas Some sodas Chocolate See your doctor if you experience frequent bouts of rapid heart rate. A rapid heart rate, or tachycardia, can have a wide variety of underlying causes, some of which require medical treatment. It can also lead to more serious complications if you don’t get it under control. If you have a rapid heart rate or related symptoms, see your doctor so they can determine what’s causing your symptoms

and come up with an appropriate treatment plan.[27] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Common symptoms include: Shortness of breath Lightheadedness A feeling that your heart is racing or pounding Heart palpitations Chest pain Fainting Go to the ER if you experience difficulty breathing or chest pain. If you experience symptoms such as difficulty breathing, fainting, or chest pain that lasts for more than 2-3 minutes, call emergency services or go to the emergency room immediately. These symptoms could indicate a heart attack or another more serious complication.[28] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Other heart attack symptoms include: Pain that radiates into your neck, arm, jaw, or back A feeling of pressure or squeezing in your chest Nausea, indigestion, abdominal pain, or a feeling similar to heartburn Fatigue Dizziness or lightheadedness Cold sweats Talk to your doctor before attempting home remedies. Before you try to treat your rapid heart rate with diet,

exercise, or supplements, talk to your doctor. Depending on your overall health or what’s causing your symptoms, some of these approaches could do more harm than good. Discuss your treatment plan carefully with your doctor, and give them detailed information about your health history and any medications or supplements you are currently taking.[29] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Some dietary supplements can interact with other supplements or medications, so ask your doctor what you can safely take. Exercising too strenuously could potentially put dangerous strain on your heart, especially if your rapid heart rate is related to an underlying heart condition. Talk to your doctor about what kind of exercise is safe and appropriate for you. Get checkups as often as your doctor recommends. If you’ve been diagnosed with a rapid heart rate, it’s important to work closely with your doctor to make sure your symptoms and any underlying conditions are under control. Keep regular appointments with your doctor and follow their home treatment instructions carefully.[30] X Trustworthy Source Mayo Clinic Educational

website from one of the world's leading hospitals Go to source Let your doctor know if you develop new symptoms or if your symptoms get worse. Don’t hesitate to call your doctor or set up an appointment if you have any questions or concerns, even if you aren’t due for a checkup.