Methods 1: Use breathing skills and meditation to reduce the heart rate.
1, decompress with breathing skills. As we all know, stress can cause the heart rate to increase. When under stress, the body releases adrenaline and raises the heart rate to cope with stress. Breathing skills can relax and calm down, thus lowering the heart rate. Sit up straight Put one hand on your stomach and the other hand on your chest. Take a deep breath through your nose. The hand placed on the abdomen should rise with the movement of the stomach, while the hand placed on the chest will not move. Open your mouth slightly and exhale slowly. If you like, you can put your hand on your abdomen to push the air out. Repeat 10 times.
2. Try meditation. Meditation can be used as a method to calm the mind and body. Many people with diseases or physical problems will use meditation to relax their bodies and gain mental peace and psychological balance. Mindfulness meditation is a simple and effective way of meditation. Beginners can use this method when trying to meditate every day. Sit down in a comfortable posture, sit in a chair, sit cross-legged or kneel.
Start paying attention to your breathing. Your thoughts will eventually spread out. When you find yourself in this state, pull your attention back to breathing.
Always pay attention to or judge your own thoughts, and don't stop.
Continue this process in a short time, such as the first attempt, and meditate for 5 minutes. Repeat this exercise often, at least once a day. When you start practicing mindfulness meditation regularly, you can gradually increase the meditation time if you want.
3. Use intentional guidance to relax. This method helps to reduce unnecessary worries and can eliminate anxious thoughts. It can help you concentrate, relax, reduce the negative effects of stressors, and finally achieve the purpose of lowering your heart rate. Try the following technique 10 to 20 minutes: Prepare to imagine. Don't watch TV, don't surf the Internet, and avoid other stressors.
Find a quiet and comfortable place to rest and meditate.
If possible, lie down.
Close your eyes first and take a few deep breaths slowly.
Concentrate and imagine a situation that will make you feel calm and relaxed. For example, imagine yourself walking on the beach, striding like a meteor and the breeze blowing on your face. Imagine you are floating on the water, drifting with the tide.
Then, I began to explore the peaceful scene in my imagination.
When you are ready to leave, take a few deep breaths and open your eyes.
4. Try the gradual relaxation method. When using this method, you need to slowly tighten and relax the muscles of the whole body. It can relax the body and mind and help to lower the heart rate. Sit comfortably in a chair or lie down.
Tighten toe muscles. Hold for 5 seconds, then relax for 30 seconds.
In the same way, gradually tighten and relax muscles in other parts of the body: calves, thighs, abdomen, arms and neck.
You can do this exercise in reverse, from the neck to the toes.
Method 2: Reduce the heart rate through exercise.
1, schedule time exercise. Exercise has countless benefits, and lowering the heart rate is the most important one. When you exercise, your heart rate will increase. However, in the long run, continuous aerobic exercise can reduce resting heart rate. You can exercise in any way that you are familiar with and benefit from. Exercise for at least 30 minutes every day. If you are busy during the day and have no time to exercise, try to spend some time exercising before you start any other activities in the morning.
If you find it difficult to spare 30 minutes or more for exercise, you can even spare 15 minutes for exercise at two different times of the day, which will still benefit you a lot.
2. Do aerobic exercise to reduce resting heart rate. When the heart is strong, the resting heart rate will be slower. Aerobic exercise can regulate cardiovascular state, reduce the risk of heart disease, lower blood pressure and increase high density lipoprotein (HDL) or "healthy cholesterol". Healthy aerobic exercise includes: running
swim
go for a walk
Ride a bike
dance
Turn jumps on and off.
3. Choose proper exercise intensity to reduce the heart rate. Moderate to high intensity exercise can reduce resting heart rate. You can try all kinds of sports, but you must do a "speaking and singing test" to determine whether your exercise intensity is appropriate: if you can't speak during exercise, your exercise intensity is too strong, but if you can sing during exercise, you don't have enough exercise.
4. Determine your target heart rate and improve exercise efficiency as much as possible. In order to determine the target heart rate, we can delimit a heart rate range and use it as a moving target. In this way, you can exercise your heart and make it stronger without risking excessive exercise. First, you must subtract your age from 220 to estimate the maximum heart rate. When you exercise, don't exceed this number of heartbeats per minute.
Then calculate your target heart rate: when doing moderate-intensity exercise, the heart rate should reach 50% to 70% of the maximum heart rate; When doing strenuous exercise, the heart rate should reach 70% to 85% of the maximum heart rate.
For example, if you are 45 years old, your maximum heart rate is 175, which means 220-45 = 175. When doing moderate intensity exercise and strenuous exercise, your target heart rate should be 105 and 140 respectively. The former is 60% multiplied by 175, and the latter is 80% multiplied by 175.
5. Know how to monitor your heart rate during exercise. Before exercising, measure the pulse on your wrist or neck, time it with a watch, and count how many times you jump a minute. Then, measure the pulse again after exercise or while doing relaxation exercise. By measuring the pulse regularly, you can know whether your heart rate during exercise is within the target heart rate range.
You can also wear a heart rate monitor or fitness equipment with heart rate monitoring function, and even use a smart phone to monitor and record the heart rate.
Method 3: Reduce the heart rate through diet.
1, eat foods rich in magnesium to absorb enzymes as cofactors. Magnesium is one of the most important minerals to maintain heart health. It is an auxiliary factor of more than 350 enzymes in human body, which can support the function of myocardium and help to relax blood vessels. Consult your doctor about the appropriate intake of magnesium, because excessive intake will lead to excessive reduction of heart rate and lead to danger. Foods rich in magnesium are: spinach and other green leafy vegetables.
Whole grain
Nuts such as almonds, walnuts and cashews.
2. Get enough potassium in your diet. Potassium is very important for health, because it is indispensable for the normal operation of all cells, tissues and organs in the body. Affecting the heart rate is one of the functions of potassium, and increasing its intake can reduce the heart rate. Consult a doctor to find out the appropriate potassium intake, because excessive intake will lead to excessive reduction of heart rate and lead to danger. Foods rich in potassium include beef, pork, chicken and other meats.
Salmon, cod, flounder and other fish.
Most fruits and vegetables
Beans such as pods and lentils.
Milk, cheese, yogurt and other dairy products.
3. Take calcium from the diet to keep the heart healthy. Calcium is an electrolyte similar to potassium and magnesium, which is very important for heart health. The strength of heartbeat depends largely on calcium in myocardial cells. Therefore, in order to make the heart muscle work normally, your calcium level must reach the standard. Healthy sources of calcium include milk, cheese, yogurt and other dairy products.
Dark green vegetables, such as broccoli, kale and loose-leaf cabbage.
sardine
Almond milk
4. Don't consume caffeine. Caffeine is an irritating substance, which will increase the heart rate. Its effects can even last for hours. Therefore, if you want to lower your heart rate, you'd better not take caffeine. Caffeinated products include coffee.
Black tea and green tea
Partially carbonated beverage
Chocolate
Method 4: When to see a doctor?
1. If you have symptoms of tachycardia, you must see a doctor. Increased heart rate, also known as tachycardia, may have many potential reasons, some of which require medical treatment. If not controlled, it will lead to more serious complications. If your heart rate is too high or you have related symptoms, you must seek medical attention. Ask the doctor to determine the cause of the symptoms and make an appropriate treatment plan. Common symptoms are: shortness of breath.
foolish
Feel the heart beating fast or violently.
Palpitation, that is, feeling the heart beating, or arrhythmia.
chest pain
Fuzzy
2. When the symptoms are serious, send them to the hospital for emergency treatment. If you have difficulty breathing, syncope or chest pain for more than 2 to 3 minutes, be sure to call 120 or go to the emergency department of the hospital. These symptoms may indicate a heart attack or other more serious complications. Symptoms of a heart attack also include pain spreading to the neck, arms, chin or back.
There is pressure or squeezing in the chest.
Nausea, indigestion, abdominal pain or heartburn-like feeling.
weary
Dizziness or dizziness?
Break out in a cold sweat
3. Consult a doctor before trying family therapy. Always consult a doctor before trying to treat tachycardia with diet, exercise or nutritional supplements. Some methods described in this article may do more harm than good, depending on your overall health and the causes of symptoms. Ask your doctor carefully about your treatment plan and tell them in detail about your health history and all the drugs or supplements you are taking at present. Some dietary supplements will interact with other supplements or drugs, so be sure to consult your doctor to find out which supplements you are taking safely.
Too strenuous exercise may make your heart overworked and dangerous, especially if your heart rate is too fast and related to potential heart disease. Consult a doctor to find out what kind of exercise is safe and suitable for you.
4, according to the frequency of the doctor's advice. If the doctor diagnoses that your heart rate is too high, you must work closely with the doctor to ensure that your symptoms and any potential health problems are under control. See a doctor regularly and treat at home in strict accordance with the doctor's advice. Let the doctor know if you have any new symptoms, or if the original symptoms have worsened.
If you have any questions or concerns, you should see a doctor immediately, even before the scheduled examination time.
It is suggested that to protect your heart, you should also avoid tobacco products. Don't use any tobacco to ensure heart health. Nicotine in tobacco can cause blood vessels to contract, thus limiting blood flow and making it more difficult for the heart to transport blood. This will cause the heart rate to increase.
When trying to lower your heart rate, be sure to see a doctor regularly.