How do you lower your resting heart rate?

Heart rate refers to the number of heartbeats a person has per minute. It is also commonly called the pulse. Having a lower resting heart rate is usually a sign of good health.

In this article, learn how to measure the resting heart rate. We also discuss the ideal range, and how to lower the heart rate immediately and in the long term.

The easiest way to check the pulse is by placing the index and middle finger side-by-side on the neck, below the edge of the jawbone. Count how many heartbeats occur in 60 seconds. Some people can also feel their pulses on the inside of their wrists.

It may be easier to count the number of heartbeats that occur in 30 seconds, then multiply the result by 2.

It is best to measure the pulse after periods of prolonged rest. A person should ideally count their heartbeats first thing in the morning, still lying in bed.

Resting heart rate and health

A lower heart rate allows the heart to maintain a healthful rhythm and respond to routine stressors efficiently. These may include exercise, illness, and day-to-day activities.

Having a relatively low heart rate is a significant contribution to overall health. An abnormally high heart rate can lead to a variety of health risks and conditions.

Complications associated with a high heart rate include:

• low energy levels
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• low physical fitness
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• obesity
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• chest pain or discomfort
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• difficulty or discomfort breathing
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• reduced blood circulation, especially to the hands and feet
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• low blood pressure
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• weakness
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• lightheadedness, dizziness, and fainting
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• blood clots
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• heart failure, heart attack, or stroke

Ideal heart rates

The heart rate varies. Many factors contribute to a changing heart rate, including:

• physical activity
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• time of day
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• age
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• weather
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• hormonal changes or fluctuations
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• emotional stress

A healthy resting heart rate will vary from person to person. For most people, however, a target resting heart rate is between 60 and 100 beats per minute (bpm).

A person can calculate their maximum heart rate by subtracting their age in years from 220. A healthful heart rate range is usually 50–70 percent of this maximum during moderate exercise.

During strenuous activity, the healthful range will be 70–85 percent of the maximum heart rate.

Average heart rate ranges are:

Age in years	Target heart rate	Average maximum heart rate
20	100–170 bpm	200 bpm
30	95–162 bpm	190 bpm
40	93–157 bpm	185 bpm
45	90–153 bpm	175 bpm
50	88–149 bpm	170 bpm
55	85–145 bpm	165 bpm
60	83–140 bpm	160 bpm
65	80–136 bpm	155 bpm
70	75–128 bpm	150 bpm

How to lower the heart rate

If the heart rate is suddenly spiking in response to issues such as emotional stress or environmental factors, addressing the cause is the best way to reduce the heart rate.

Ways to reduce sudden changes in heart rate include:

• practicing deep or guided breathing techniques, such as box breathing
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• relaxing and trying to remain calm
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• going for a walk, ideally away from an urban environment
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• having a warm, relaxing bath or shower
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• practice stretching and relaxation exercises, such as yoga

Many lifestyle habits can contribute to lower the resting heart rate in the long term.

They may also improve a person's ability to maintain a healthy heart rate during physical activity and stress.

The following tips may help to lower the heart rate in the long term:

1. Exercise: The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise.

2. Stay hydrated: When the body is dehydrated, the heart has to work harder to stabilize blood flow. Throughout the day, drink plenty of sugar- and caffeine-free beverages, such as water and herbal tea.

3. Limit intake of stimulants, such as caffeine and nicotine: Stimulants can cause dehydration, increasing the heart's workload.

4. Limit alcohol intake: Most forms of alcohol dehydrate the body. Alcohol is also a toxin, and the body must work harder to process and remove it.

5. Eat a healthy, balanced diet: Eating a varied diet rich in fruits, vegetables, lean proteins, nuts, and legumes can help to improve the health of the heart, as well as overall health.

Foods and supplements rich in antioxidants and healthy fats can lower blood pressure and make it easier for the heart to pump.

Heart-healthy nutrients include:

• omega-3 fatty acids, found in fish, lean meats, nuts, grains, and legumes
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• phenols and tannins, found in tea, coffee, and red wine (in moderation)
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• vitamin A, found in most leafy, green vegetables
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• dietary fiber, found in whole grains, nuts, legumes, and most fruits and vegetables
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• vitamin C, found especially in citrus fruits, leafy greens, and bean sprouts
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A variety of supplements are available for purchase online, including multivitamins, omega-3 supplements, and fiber supplements.

Source: Medical News Today