13 Ways to Lower Your Heart Rate

Your heart rate is the number of times your heart beats per minute, and a normal resting rate is between 60 and 100. If yours is too high, regular exercise, stress management, and deep breathing can help bring it down, both in the moment and over time.

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1. Try Breathing Exercises

Deep breathing and other breathing exercises can lower heart rate and blood pressure. When you take slow, deep breaths, your blood vessels dilate and blood flow improves. This calms your nervous system and reduces your heart rate.

2. Practice Mindfulness

When you regularly practice mindfulness (bringing your awareness to the present moment), you may be able to lower your resting heart rate over time. In one study, participants who engaged in a 12-week mindfulness course had lower heart rates.

3. Discover Yoga

A study found that people who regularly practice yoga may be able to voluntarily lower their heart rates. To get started with a yoga practice, consider trying a beginner class or practicing with a free online video.

4. Try Vagal Maneuvers

Vagal maneuvers are techniques that you can use to lower your heart rate in the moment. They target the vagus nerve, the group of nerves controlling your parasympathetic nervous system. This system controls your heart rate, digestion, and immune function. 

Talk with your healthcare provider before practicing vagal maneuvers on your own. Examples of vagal maneuvers include:

• Coughing
• Plugging your nose while attempting to blow air out
• Plunging your face into cold water 

5. Exercise Regularly

While physical exercise increases your heart rate temporarily, it can lower it over time. People who regularly exercise tend to have lower heart rates than those with a more sedentary lifestyle. Research suggests that yoga and endurance exercises like jogging may be the most beneficial for a healthy heart rate. 

6. Stay Hydrated

Dehydration causes a faster heart rate because the heart has to work harder. When you’re dehydrated, your blood volume goes down, and this causes the heart to pump faster. Staying hydrated throughout the day is a proven way to lower your heart rate.

Experts recommend that adults assigned female drink 11.5 cups of water daily and adults assigned male drink 15.5 cups. 

Consuming high amounts of caffeine can increase the risk of dehydration and a faster heart rate. Cut back if you notice a racing heart after drinking a caffeinated drink like coffee. 

7. Limit Alcohol

Drinking alcohol may increase the chances of becoming dehydrated, which can lead to an increased heart rate. Consider avoiding or limiting alcohol if you are working to lower your resting heart rate. 

8. Get Quality Sleep

Quality sleep is critical for all areas of your health, including your heart. A chronic lack of sleep puts extra stress on your body, which may increase your heart rate. Research shows that when people change their regular bedtime, they experience an increased heart rate. To lower your heart rate, focus on sleeping 7 to 9 hours each night. 

9. Manage Stress

Chronic stress strains the body and causes the heart to work harder. Research shows that experiencing a stressful life event can increase your heart rate. 

Fortunately, stress management techniques can result in a slower heart rate. To manage your stress, focus on:

• Getting quality sleep
• Exercising regularly
• Spending time with family and friends
• Engaging in pleasurable hobbies
• Trying relaxation techniques (deep breathing, meditating, walking, or listening to music) 

10. Spend Time Outside

Spending time outdoors may lower your heart rate. One study found that participants experienced lower heart rates after spending time in a green space like a garden or park. Regularly getting outside may lower your heart rate over time.

11. Eat a Healthy Diet

Eating fish regularly may lower your heart rate. Experts recommend a heart-healthy diet of fruits, vegetables, whole grains, lean proteins, and healthy fats. To support heart health, limit salt, added sugars, processed foods, saturated and trans fats, and alcohol. 

12. Maintain a Healthy Body Weight

Maintaining a healthy body weight for your height and overall health can help lower your heart rate. Research shows that people with an increased body mass index (BMI) are more likely to have a faster heart rate.

One study found that people with obesity tend to have higher heart rates than those who don’t. Consider talking with your healthcare provider about a weight loss plan if needed. 

13. Avoid Tobacco

Tobacco products like cigarettes, cigars, and e-cigarettes contain several chemicals that harm your health. Research shows that smoking increases your heart rate and blood pressure. To improve your heart rate, avoid tobacco products or seek out resources to help you quit smoking.

When to See a Healthcare Provider

Your heart rate naturally varies throughout the day. However, seeing a healthcare provider is important if it is consistently elevated. A high heart rate or tachycardia may indicate an underlying medical condition, such as coronary artery disease or arrhythmia. Symptoms of tachycardia include chest pain, lightheadedness, weakness, or shortness of breath. 

Your healthcare provider may refer you to a cardiologist, a medical doctor who specializes in diagnosing and treating heart disease. Beta-blockers are a common treatment for high heart rates and their underlying conditions. These medications work by blocking the effect of the hormone epinephrine, which causes the heart to beat more slowly. 

Key Takeaways 

• A normal resting heart rate for adults ranges from 60 to 100 beats per minute, though individual variation is common.
• You can lower your heart rate short-term with relaxation techniques like deep breathing and long-term through regular exercise, good sleep, stress management, hydration, and maintaining a healthy weight.
• If you’re concerned about your heart rate, it’s best to check in with your healthcare provider.