Supposedly, an adult's heart rate is in the range of 60-100 beats per minute. If you think your heart rate is over 100 (or if your doctor says so), then you should be worried. Although the human heart rate varies greatly, basically a heart rate that is too high or abnormal can carry serious health threats such as stroke, heart attack, or lung disease. If your heart rate is above average, there are things you can do to naturally slow it down.
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Method 1 of 3: Slowing Your Heart Rate with Breathing and Meditation Techniques
Step 1. Use breathing techniques to reduce stress
You certainly know that the higher the stress level, the higher your heart rate will be. When under stress, the human body releases adrenaline which can increase the heart rate significantly. By applying the correct breathing technique, your body and mind will be more relaxed; As a result, your heart rate will slow down.
- Sit up straight. Place one palm on your stomach, and the other on your chest. Slowly, inhale deeply through the nose; At this point, you should feel your stomach expand but your chest doesn't move. After that, exhale slowly through your mouth. If necessary, press the air in the stomach with your hands. Repeat this process 10 times.
- Inhale and exhale quickly through the nose (about three inhalations and three exhalations in one second); make sure your mouth is closed when doing this. After that, breathe again as usual. Repeat this series of processes for 15 seconds or more.
Step 2. Try meditating
Meditation is a powerful technique for calming one's body and mind. For those of you who have physical health problems, meditation is also able to calm the body and mind, as well as balance your psychological health. For those of you who have never – or are not diligent about – meditating, try doing mindfulness meditation first. This type of meditation is easier to do but can bring significant health benefits:
- Choose a comfortable sitting position. You can sit on a chair or on the floor with your legs crossed. You can even kneel.
- Begin to focus your mind on your breathing pattern. Whenever your mind starts to wander, try to bring your focus back to your breathing.
- Do not lament or judge the thoughts that arise.
- If you are a beginner, continue this process for 5 minutes. Every day, repeat the same process at least once a day. Once you get used to it, you can start increasing the duration and intensity.
Step 3. Use guided imagery techniques to relax your mind
Guided imagery is a powerful technique for reducing one's stress and worries through the visualization process. Apart from helping to focus and relax your mind, this technique can also reduce stress and slow your heart rate. Try the following techniques for 10-20 minutes every day:
- Prepare yourself for the visualization process. Before applying this technique, don't watch television, browse internet pages, or search for other stressors.
- Find a quiet and comfortable place to meditate and relax your body.
- If possible, lie down.
- Start by closing your eyes and taking deep breaths.
- Think of things that you find fun and relaxing. For example, imagine that you are walking on the beach while feeling the fine sand grains dancing between your toes. Also imagine the cool breeze that brushes your skin and the serene sound of the waves hitting your ears. Afterward, imagine that you are laying down on the beach and following wherever the sea breeze takes you.
- After that, allow yourself to explore the place you are visualizing.
- Once you are ready to “leave” the place, take a deep breath and slowly open your eyes.
Step 4. Try a progressive muscle relaxation technique
This technique asks you to alternately tense and relax the body's muscle groups. Apart from relaxing your body and mind, this technique can also significantly slow your heart rate.
- Lie down or sit comfortably in a chair
- Tense the muscle groups around your toes. Hold for five seconds, relax slowly, and relax for 30 seconds.
- Gradually repeat the same process for the other muscle groups: legs, thighs, stomach, arms, and neck.
- You can apply progressive muscle relaxation techniques to the upper body first, starting from the neck to the toes.
Method 2 of 3: Slowing Your Heart Rate with Exercise
Step 1. Take time to exercise regularly
Exercise has various undeniable benefits, one of which is to slow down your heart rate. When you exercise, your heart rate will indeed increase; but in the long term, doing regular aerobic exercise can slow down your resting heart rate (RHR). Choose whatever exercise you enjoy, and spend at least 30 minutes per day exercising.
- If your free time is limited, try setting aside a few minutes in the morning to exercise before starting work.
- If working out for 30 minutes non-stop is too much for you, try dividing your time into two 15-minute halves. For example, you can exercise in the morning for 15 minutes and in the evening for 15 minutes. Believe me, the benefits you get will not decrease!
Step 2. Do aerobic exercise to slow down your RHR
Low RHR levels can be achieved if your heart is strong. Therefore, try to do aerobic exercise that can improve cardiovascular function, reduce the risk of heart disease, lower blood pressure, and increase levels of HDL or good cholesterol in the blood. Some types of aerobic exercise that you should try are:
- Run
- Swimming
- Walk
- Bicycle
- Dance
- Jumping jack
Step 3. Choose the right exercise intensity to slow down your heart rate
Moderate and vigorous exercise has been shown to slow down your RHR. Try different types of sports that you enjoy; but make sure the sport you choose can pass the speaking test or singing test. That is, if you can't talk while exercising, it's a sign that you're exercising too hard. On the other hand, if you can still sing while you exercise, it's a sign that you're exercising too relaxed.
Step 4. Set a target maximum heart rate so you can exercise more efficiently
Setting a target heart rate prevents you from over-pumping your heart during exercise; as a result, you can still improve the performance of the heart within reasonable limits.
- First, calculate your maximum heart rate with this formula: 220 – your current age. For example, you are a woman who is 25 years old. Using the formula above, it means that your maximum heart rate in one minute is 220 – 25 = 195.
- After that, calculate your target heart rate: when doing moderate exercise, your heart rate should reach 50-70% of your maximum heart rate; Meanwhile, when doing vigorous exercise, your heart rate should reach 70-85% of your maximum heart rate.
- For example, if you are 45 years old, your maximum heart rate is 175 (220 – 45 = 175). Therefore, your target heart rate should be around 105 (60% x 175 = 105) for moderate exercise, and 140 (80% x 175 = 140) for vigorous exercise.
Step 5. Know how to monitor your heart rate while exercising
Before exercising, place your finger on your neck or wrist, then measure your pulse manually for a full minute with the help of a watch. After exercise or while cooling down, measure your pulse again.
- By measuring your pulse regularly, it will help you to monitor your heart rate range while exercising.
- You can also take advantage of exercise apps that you can download for free on your phone, or use a heart rate monitor, which can record your heart rate during exercise.
Method 3 of 3: Slowing Your Heart Rate by Adjusting Your Diet
Step 1. Eat magnesium-rich foods to increase enzyme production in the body
Magnesium is one of the important minerals that are beneficial for maintaining your heart health. Without it, the approximately 350 enzymes in your body will not function properly; whereas the health of your heart muscle and blood vessels is highly dependent on these enzymes. Make sure you first discuss proper magnesium levels with your doctor; Be careful, consuming too much magnesium will also harm your heart. Some types of foods rich in magnesium are:
- Green leafy vegetables like spinach
- Whole Grain
- Nuts (such as almonds, walnuts, and cashews)
Step 2. Eat foods rich in potassium
Potassium plays an important role in maintaining the function of all cells, tissues, and organs in your body. In addition, increasing potassium consumption will also slow your heart rate naturally. Make sure you first discuss proper potassium levels with your doctor; Be careful, consuming too much potassium will also harm your heart. Some types of foods rich in potassium are:
- Meat (beef, pork, chicken)
- Several types of fish (salmon, cod, and flounder)
- Most fruits and vegetables
- Legumes (beans)
- Dairy products (milk, cheese, yogurt, etc.)
Step 3. Eat calcium-rich foods
Like potassium and magnesium, calcium is an electrolyte compound that is needed by your heart. The strength of your heartbeat is highly dependent on the amount of calcium in the heart muscle cells. Therefore, so that your heart muscle can work optimally, make sure you feed your body with sufficient calcium levels. Some types of foods and drinks that are rich in calcium are:
- Dairy products (milk, cheese, yogurt, etc.)
- Assorted dark green vegetables (broccoli, kale, collard greens, etc.)
- Sardine
- Almond milk
Step 4. Avoid caffeine
Caffeine is a stimulant that can increase a person's heart rate significantly; What's more, the effects of caffeine can last for hours after consumption. Therefore, make sure you avoid foods and drinks that contain caffeine if you want to slow down your heart rate naturally. Some types of foods and drinks that contain caffeine are:
- Coffee
- Black tea and green tea
- Several types of soft drinks
- Chocolate
Tips
- Protect your heart by staying away from products that contain tobacco. Believe me, tobacco in any form can threaten your heart health. Nicotine content in tobacco can cause constriction of blood vessels; As a result, the blood flow that carries oxygen to the heart will be reduced so that the heart rate will increase rapidly.
- While applying the various methods listed in this article, make sure you also regularly check your health with a trusted medical expert.
