How to lower high heart rate

What pulse is considered high

The pulse is the contraction of the walls of blood vessels in response to the fact that the heart pushes a portion of blood into them. Roughly speaking, this indicatorYour heart rate / British Heart Foundation how fast the heart beats.

Normally, in an adult, the pulse is from 60 to 100 beats per minute.

The spread is large because the heart rate (HR) varies throughout the day. It increases under load and decreases at rest. This is logical, because if we are active, then our cells need more oxygen. And it, in turn, brings blood. Therefore, the heart accelerates - so that every cell can breathe.

But sometimes the heartbeat goes beyond the reasonable. A sudden increase in heart rate above 100 beats per minute is called tachycardiaTachycardia / Cleveland Clinic. When the heart beats too fast, it doesn't have time to fill with blood, which means it doesn't send enough oxygen to the body with each beat. That is, it does not fulfill the main task.

This happens with stress or anxiety, and when a person calms down, the pulse returns to normal. This is a physiological tachycardia. But sometimes diseases can also cause an increase in heart rate. This is a pathology that a cardiologist should deal with.

You can track your heart rate on your own or with any heart rate monitor.

How to lower your heart rate immediately

If the pulse goes off scale due to experiences or activity, there are several ways reduce1. Breathing exercises for stress / NHS
2. Tachycardia: Fast Heart Rate / American Heart Association his:

• For starters, slow down. If you're running, take a step. If you are standing, it is better to sit or lie down.
• Provide air access: unfasten tight clothing, open the window in the room.
• Run breathing exercises. In a relaxed pose, take a calm slow breath. For self-help, count from 1 to 5. Then, without holding your breath, exhale slowly, counting from 5 to 1. You may only be able to get to 3 at first - that's fine. Continue breathing slowly for 3-5 minutes.
• Wash off with cool water. You can even hold your palms a little in cool (not icy!) Water.

Important: immediately go to the hospital or call an ambulance, if1. Supraventricular tachycardia (SVT) / NHS
2. Supraventricular tachycardia. Clinical guidelines / Ministry of Health of the Russian Federation Heart rate does not decrease within half an hour, there is chest pain and breathing difficulties, the pulse reaches 200 beats per minute or the person loses consciousness.

What is the danger of increased heart rate

Usually, an increased heart rate is not dangerous, but it can cause unwanted symptomsTachycardia: Fast Heart Rate / American Heart Association: a feeling of lack of air, discomfort in the chest, dizziness.

However, if the heartbeat often reaches 120 beats per minute for no apparent reason (that is, at rest), this signalsHow do I check my pulse? /NHS about problems in the body. Usually, causeTachycardia / Mayo Clinic constant bouts of tachycardia - an irregular heart rhythm. This condition is called arrhythmia. With her wrong transmittedTachycardia: Fast Heart Rate / American Heart Association electrical signals in the heart. Tachyarrhythmias are different, some can lead to serious consequences, up to heart attacks, strokes and stops hearts.

Why see a doctor

It can be difficult to notice tachycardia and arrhythmia - the usual measurement of the pulse does not cope with this task. Therefore, if your pulse often rises for no reason, you should definitely go to a doctor - a general practitioner or a cardiologist for diagnosis. Doctor will holdTachycardia / Cleveland Clinic research:

• electrocardiography;
• 24-hour ECG monitoring (according to Holter);
• electrophysiological testing;
• stress cardiological testing;
• echocardiography.

Treatment tactics depend on the test results. Someone will need medication, someone will be able to cope without them, and someone will need an operation. You cannot prescribe medications on your own.

How to reduce a constantly high heart rate

In addition to the treatment prescribed by the doctor, there are waysHow to Lower Your Heart Rate / Cleveland Clinic lower heart rate in the long run. They don't work right away, but they help. heart handle the load.

Move more often

A high heart rate is a sign that the heart is overreacting to any load. Therefore, for treatment, you need to train the heart muscle - in people who play sports, the pulse may even be reduced, and this is an option. normsWhat's a normal resting heart rate? / Mayo Clinic.

For training, you need 30 minutes of activity per day. Exercises can be any, the main thing is that the heart rate increases at the same time by 50–60%What Does Moderate Exercise Mean Anyway? / Cleveland Clinic compared to the normal state. For example, your average heart rate is 90 beats per minute. During classes, make sure that the frequency of contractions does not exceed 135 beats per minute. If more, decrease the intensity.

Avoid caffeine and nicotine

Both caffeine and nicotine are stimulants that make all processes in the body run faster. The heart reacts to them with acceleration, and with tachycardia this is superfluous.

With nicotine, it is clear - you need to quit smoking. It's hard, but we already wrote about how to do it.

Caffeine is more difficult, because it is found not only in coffee. Sources of this substance can be tea, chocolate (and products with it), energy drinks, some sodas. Drinks can be replaced with low-caffeine versions, herbal teas, and plain water. And energy with tachycardia is not needed.

Drink more water

Lifehacker's favorite tip is back with us: drink more often! If you're feeling thirsty, your blood may already be thicker due to lack of fluid. This means that it becomes more difficult for the heart to pump it. Help yourself - take a few sips.

Control weight, sleep and blood pressure

Excess weight, stress, poor sleep and everything that interferes with a healthy lifestyle are additional risk factorsTachycardia / Mayo Clinic tachycardia, like any other cardiovascular disease. Therefore, the more carefully you begin to treat your body, the less your heart will strain.