When your resting heart rate is low, you feel relaxed and are more resilient to stress and disease.
When its high, youre more susceptible to overwhelm and cardiac issues.
Here are some ways to lower it over time, from cardiologists.
What is resting heart rate & why is it important?
F.A.C.C., the founder of Preventive Cardiology Clinic.
Several studies have connected a low resting heart rate withoverall health and longevity1.
Age is not a major determinant of resting heart rate, says Klodas.
Rather, its the degree of physical fitness that has the biggest impact.
Sedentary individuals may have resting heart rates over 90 bpm.
Anything over 100 bpm is considered a high resting heart rate for adults.
Here are some of the most common.
This can translate to an increased heart rate since your heart has to work harder.
You’re feeling anxious
Fight-or-flight emotions like anxiety can also triggeracute spikes in heart rate4.
If anxiety and stress are chronic, it can cause your heart rate to remain high over time.
Stress and fear cause release of hormones that enhance sympathetic tone and the fight-or-flight response, says Klodas.
You have anemia
Anemia is a condition in which your body hasfewer red blood cells than normal.
Tobacco smoke also reduces circulating oxygen levels.
Both effects would be expected to raise heart rates, says Klodas.
Thats because the heart rate is no longer controlled by the nervous system, she says.
If youre looking for immediate relief, here are some ways to quickly lower your heart rate.
[This] helps balance the autonomic nervous system by increasingvagal toneand slowing the heart rate, he says.
And even justfive minutes5makes a huge difference.
It can also almost-immediately enhance well-being.
Inone small study9, researchers put participants into two groups.
One group was new to meditation, and the other group were seasoned meditators.
Each group took a 1.5-hour meditation class, with heart rate and heart rate variability measured before and after.
All participants experienced a decrease in heart rate immediately after the one class.
This can make you more resilient to stress and reduce your risk of experiencing cardiac events.
Keep in mind that these arelong-termpractices.
This could mean jogging at a speed where you could still comfortably hold a conversation.
This leads to greater cardiorespiratory endurance over time.
These medications will also make achieving a heart rate target harder during exercise.
And while theyre not the same thing, they do have a close relationship.
And the greater the variation in those time intervals, the higher the HRV.
HRV is usually higher in younger individuals and those who are physically fit, notes Klodas.
The major exception here is in people with arrhythmias.
In that case, the intervals between beats have nothing to do with parasympathetic tone or physical fitness.
Not everyone fits neatly within the normal range.
Frequently Asked Questions
What causes high heart rate at rest?
Medications, alcohol, and nicotine can also contribute.
What is a high resting heart rate for a woman?
Anything over 100 bpm is considered a high resting heart rate for adults, regardless of sex.
That being said, Klodas points out that some adults naturally fall outside of this normal range.
If youre concerned that your heart rate is high, check in with your doctor.
How can I lower my heart rate immediately at home?
Deep breathing is the most effective way to quickly lower your heart rate at home.
Take slow, deep breaths for five minutes.
Hydrating and going outside in nature may also help.
