How to Slow Your Own Heart Rate
Anxiety can put your body in a “fight or flight” state that increases your heart rate. This can be an uncomfortable feeling where you actually feel your heart beating “out of your chest” (called “palpitations”) but it can also go unnoticed. I use certain medications specifically for the physical signs of anxiety that a lot of people are prone to experience. However there are also tricks you can apply in order to slow your own heart rate.
This can help you in high stress situations such as before a job interview or in middle of the night when you can’t seem to fall back asleep (your pulse needs to be below 60 in order for sleep to happen).
Start by taking your own pulse using the following method:
Use the tip of the index and third fingers of your other hand to feel the pulse in your radial artery between your wrist bone and the tendon on the thumb side of your wrist. Apply just enough pressure so you can feel each beat. Do not push too hard or you will obstruct the blood flow.
The normal resting heart rate is somewhere between 60-100 beats per minute (BPM) for most people. For someone whose resting heart rate is 60 BPM, 80 BPMis an elevated heart rate. So know your baseline in order to determine when to use these maneuvers.
You should only try the below methods if you are medically stable. Do not attempt these if you have
Low blood pressure
Chest pain
A history of cardiac problems
A history of breathing problems
Shortness of breath
Anemia
Asthma
Known atherosclerosis (plaques in your vessels)
Anyone who’s feeling unwell should go to an emergency room or call 911 immediately.
How to slow your heart rate
The 4-7-8 breathing technique
Inhale to the count of 4
Hold your breath to the count of 7
Exhale to the count of 8
Repeat 8 times for your heart rate to lower
Diving reflex
While sitting, you’ll take several deep breaths, hold your breath and then quickly put your whole face into a container of ice water. Keep your face submerged as long as you can.
The alternative approach is putting a bag of ice water or an ice-cold, wet towel against your face.
Valsalva maneuver
While lying on your back, take a deep breath and act like you’re exhaling but with your nose and mouth closed for 10 to 30 seconds. It should feel like trying to breathe air out into a blocked straw.
In a modified version of this maneuver (which can work better than the original method), you can do this while sitting up and then have your healthcare provider quickly drop the part of the bed supporting your upper body.
When they lower your bed, they bring your knees to your chest or put your legs in the air. Keep your legs in that position 30 to 45 seconds longer than holding your breath.
Another Valsalva technique is to blow on your thumb without letting any air out.
Carotid sinus massage
You’ll lie on your back with your head turned to one side. Push on your carotid sinus for five to 10 seconds. If it doesn’t work, they can try again after a minute or try the other side of your neck.
Handstand
Handstand for 30 seconds (not for everyone or in any situation I know!
Applied abdominal pressure
Try lying on your back and folding your lower body toward your face until your feet are past your head. Take a breath and strain for 20 to 30 seconds
Once again, you should only try the below methods if you are medically stable. Do not attempt these if you have
Low blood pressure
Chest pain
A history of cardiac problems
A history of breathing problems
Shortness of breath
Anemia
Asthma
Known atherosclerosis (plaques in your vessels)
Anyone who’s feeling unwell should go to an emergency room or call 911 immediately.
Being able to slow your own heart rate by one of the above methods is a powerful way of decreasing your anxiety and getting yourself to be able to feel more grounded in any situation.
