Learn more about rapid heart rate and how you can lower the count of your fast-beating heart.
Learn the causes and when you shall seek a medical help. You can also take a look on how you can check if your heartbeat rate is normal.
In the long run of life, are you taking any efforts to make sure your heart is coping up with you? Are you sure your heart can take the load you are giving to it?
If not then check your pulse right now. It will tell you all your heart is going through. If you figure out that you have a rapidly beating heart, then this is the article for you.
What Is Rapid Heart Rate?
Your average heart rate may vary from a round value of 60 to 100 beats depending upon the tasks you do. On a daily basis, we perform multiple tasks that can accentuate the rate of our heartbeat.
A task that needs heavy effort and large energy call for a rapid heart rate. However, this is only while you are performing a strenuous task and not while you are resting.
If you notice that your heart is racing for no good then you need to go through a few points. If you are not performing any hefty task yet you notice that your heart rate is above 100 beats per minute (bpm), you must get alarmed.
This may bring a thought of question in you that why shall you be concerned? Studies say, people having a heart rate more than 100 bpm have a higher chance of cardiac diseases.
A rapid heartbeat rate can also mean that your health is not in a very good shape. This can also shoot your blood pressure to extremely low levels or give you a cardiac arrest.
I would advise you to check and see if you have a rapid heart rate. If it is one of your issues then it is high time you take measures to correct it.
How To Lower Rapid Heart Rate?
You can take care of all the harmless reasons that give you a rapid heartbeat. Also, there can be a number of practices that can help you maintain a healthy rate.
If you are affected by any of the reasons that can be taken care of without seeking medical help then the following points can fetch you great results.
Try to calm yourself down. Your heart is possibly pacing because of the rise in your adrenaline levels. The best you can do for yourself is trying and calm your nerves.
Sit down in a comfortable manner. You may also lie down. Make sure no noise or view is disturbing your thoughts. Sit back and relax.Try not to think about matters that may tense your nerves. Stay steady and simply soothe your senses.
2.Try Practicing Deep Breathing
Breathing can help you control your heartbeat. Though it may sound easy, it will be tough during the time of action. Practice deep inhalation and exhalation.
Slowly breathe in the fresh cool air. You may take approximately 5-8 seconds for this. Once you have taken the air in, try and hold it for 3-4 seconds.
Then release it very slowly and steadily. You can again take 5-8 seconds for this. Try to focus more on the exhaling part because it will help you control the rapid heart rate,
3.Get Ample Sleep
Sleep is an essential aspect to cut down on your heartbeat rate. It is important to take long hours of deep sleep every day to ensure that you have a healthy system.
Sound sleep for at least 6-8 hours in a day is mandatory and should not be taken for granted. Sleep can help you take care of your heartbeat rate.
While having a high rate of bpm, take a nap. But make sure your sleep is not getting disturbed by anything. It can help you in maintaining a healthy heart rate.
4.Clear Your Bladder Often
Do not hold your urine for too long. You may get surprised by this. But, holding your urine can increase your heart rate by almost 9 beats per minute.
This is because; if your bladder is full, your sympathetic nervous activity will increase. This, will, in turn, constrict your blood vessels.
This; will make your heart to beat profusely fast. So, please remember to empty your bladder frequently.
5.Try Some Healthy Snapper
Try adding fish oil to your daily routine. Fish oil holds omega-3 which can maintain a healthy count of your heartbeat.
Research says that fish oil helps the performance of vagus nerve. The vagus nerve is one which takes care of your heartbeat rate.
You may also try and add calamari oil capsule to your daily schedule. This capsule holds DHA – one of the essential omega-3 acids.
6.Alter Your Diet
Food can play a major role in lowering your heartbeat rate. It also helps in maintaining a healthy heart rate.
Eating healthy food which can take care of your heartbeat rate will surely help you in keeping the rapid heartbeat in control.
You may eat a lot of heart-friendly food like – salmon, whole grains, vegetables, fruits like avocados and bananas, dry fruits, sardines and food which are high in potassium.
Meditation is known to cure many diseases and disorders which can also not be helped by the medical world.
Meditating can help you get over with your stress and anxiety. This can soothe your heart and take care of the rapidly beating heart.
You may sit back or lie down for meditating. Try to focus on your breathing. You can feel the air rushing in and out of your system.
You can also try and focus on a picture or image and visually get involved with the sight. This can also help you calm yourself and thus, it slows a rapid heart.
a. Abdominal Breathing
This is an interesting method of breathing. Place your hand on your stomach. Make sure your hand is below your rib cage.
Now, breathe slowly and deeply. Once you have filled your lungs with the air, you will see that your hand on your stomach has also risen.
Now, lock your lips and push your hand towards your body and slowly push the air outside. Repeat the procedure for at least 10-15 times initially. You will see the change for yourself.
b. Alternate Nostril Breathing
Close one of your nostrils with one of your fingers and breathe in with the other nostril. Try to be focussed. Breathe slowly and deeply.
Hold your breath for a few seconds. Leave the air by the other nostril slowly. Hold on for a few seconds. Say 5-6 seconds and then try the same exercise by the other nose.
Working out has so much potential in it. If you work out regularly, you will have a healthy heart.
You are bound to have a healthy heartbeat rate with a healthy heart if your daily schedule holds the art of exercising.
Make sure, your workout is not extremely hefty and tiring. Working out will increase the effectiveness and efficiency of your heartbeat rate. So, please work out regularly.
Massage therapies have been a boon since time unknown. All you have to do to have a low heart rate with the help of massage is to get a treatment from the reflexology department.The massage will soothe your system and thus, lower your rapid heart rate.
Causes Of Rapid Heart Rate
In our daily life, we experience a rapidly beating heart for numerous reasons. Although mostly, it can be because of harmless reasons, yet, it is not wrong that this can also have a dual side.
Few of the most common causes of a fast rate of the heartbeat can be:
- Panic attacks
- Excited situations
- Hot flashes
You may easily deal with such issues. But, there can also be a few causes that may not be very easy to tackle.Let us see how we can understand that it is time to call for a doctor.
When To See a Doctor?
I just mentioned there can be numerous harmless reasons that can give rise to a fast heartbeat. But, you must understand when you should seek some medical help.
There are few causes that have the potential to threaten your life. Usually, a rapid heartbeat rate can bring anxiety to you.
If your heart is racing profusely and it is above 100 bpm then it is high time you see your medical practitioner.
If you are going short of breath along with rapid heartbeat, it can be a sign of major disturbances. Call for a doctor or ambulance immediately.
If your heartbeat is rising exponentially with a crushing pain in your chest, you need immediate medical help.
To cut down a long story, you should call for urgent medical help if you think anything is seriously wrong. You should understand the thin line between normal and dangerous.
Now, if you are climbing a high story building and feel your heart is racing then it is not a dangerous situation. You must be well known about these differences.
Are You Suffering From SVT?
If your heart rate matches or exceeds 150 bpm then you have SVT. SVT is known as Supra-Ventricular Tachycardia.
If you are suffering from SVT then your body’s electrical system which will take care of your heart rate will not function properly. Your blood pressure can drop down due to this.
SVT can be an end result of abnormal thyroid secretions, smoking, tension and anxiety, and medications or drugs.
If you doubt SVT then do not wait till your condition gets worse. Rush for your doctor and make sure you get a treated. Here, are a few points that may help you take to beat your SVT.
1. Valsalva Maneuver
This will stimulate your vagus nerve. This eventually leads to a controlled heartbeat rate. All you have to do is, hold your breath and strain downwards.
You can do this for a count of 5 for five times and then breathe again. This will train your body and tell your heart to slow down.
If the exercise does not work then gag yourself by placing your finger at the center of your throat.
2. Carotid Maneuver
Your carotid nerve lies just below your jaw. What you need to do is massage it for some time. Say 5 seconds. It will help you because your vagus nerve lies just beside your jaw.
While doing this be extra alert. This can lead you to a blood clot which may end up into a stroke.
3. Ice Water Facial
This is also known as the dive reflex. All you need is a tub of ice cold water.
Dip your face in the tub and hold for a few seconds. This will take care of your vagus nerve and tell your heart to slow down.
How To Check If Your Heart Rate Is Normal?
How To Check If Your Heart Rate Is Normal
To know that you have a normal heart rate, you have to check your pulse. If you already are acquainted about how to count your pulse then you are good.
- You can easily check your pulse when anything seems abnormal. Else, you can just go through the following steps.
- If you are not very aware of it then just put your index and middle fingers on the dorsal side of your wrist.
- Press it gently and feels the throb. Also, notice the regularity, pace, and force of your pulse.
- Once you feel it, look at your watch and count the rate for around 10 seconds.
- Now multiply the evaluated rate with 6 and you have the count for a minute.
- If your heart rate is ranging in between 60-80 then you have a normal count. If excited, then it can rise up to 100.
- If not then you know what to do by now.
Your heart is the lifeline of your body. You must be always cautious about it. An average grown adult may have 60-100 beats per minute.
It depends on the tasks they perform. However, if you notice that your heart is pacing abruptly then it is the time that you take a few measures for it.
If you figure out that you are suffering from rapid heartbeat rate then you must look for methods that can cut down the count. Do not forget to take proper care of your heart.