HEALTH

5 Tips On How To Lower Your Heart Rate

  • 1. Attack Your Cardio
    1 / 5 1. Attack Your Cardio

    Run hard, don’t just jog. “Exercise increases your heart’s efficiency, reducing the number of heartbeats you need to achieve bloodflow,” says John Elefteriades, M.D., the chief of cardiothoracic surgery at Yale University.

    Interval training can increase your heart’s stroke volume (the amount of blood it pumps with each heartbeat) by about 10 percent, but slower, sustained running has no effect on it, according to an American College of Sports Medicine study.

    Try a 4-minute run at 90 percent of your maximum heart rate, and then jog for 3 minutes at 70 percent. Repeat the interval three times. Do this routine three times a week, as the study participants did. 

    Related: This Singaporean Guy Lost 20kg By Joining A Running Club

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  • 2. Trade Massages With Her
    2 / 5 2. Trade Massages With Her

    Regular massages may soothe a rapid heartbeat. Relaxation techniques reduce your body’s production of adrenaline, norepinephrine, and epinephrine, stress hormones that rev up your heart in the face of danger, says Atman P. Shah, M.D., an assistant professor of medicine at UCLA.

    A 2007 British study found that people who received an hour of reflexology treatment (a type of foot or hand massage) had rates that averaged almost 8 bpm lower than when they went without.

    Related: The Best Stress-relieving Massage To Give Your Girlfriend

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  • 3. Sleep More Soundly
    3 / 5 3. Sleep More Soundly

    The neighbor’s barking dog can wreak havoc on your heart rate. In an Australian study, researchers used sound to wake people multiple times. After each noise-induced arousal, heart rates spiked an average of 13 bpm.

    Related: 5 Things That Can Happen When You’re Short On Sleep

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  • 4. Don't Try To Hold It
    4 / 5 4. Don't Try To Hold It

    If you gotta go, you really should go. Taiwanese researchers who studied 40 people with early heart disease found that the stress of having a full bladder steps up the heart rate by an average of 9 bpm.

    When your bladder expands, it increases activity in your sympathetic nervous system. This may cause your coronary vessels to constrict, forcing your heart to beat more often—all of which might boost your heart-attack risk.

    Related: 7 Things The Colour Of Your Pee Can Tell You

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  • 5. Get Fishy
    5 / 5 5. Get Fishy

    In a UCLA study, people who took a 1-gram fish-oil capsule every day reduced their resting heart rates by an average of 6 bpm after just 2 weeks.

    Fish oil may help your heart respond better to your vagus nerve, which controls heart rate. The result is a slower resting heart rate and better heart-rate responsiveness, says Dariush Mozaffarian, M.D., Dr.P.H, a cardiologist at Brigham and Women’s Hospital and Harvard medical school.

    Related: Are Fish Oil Supplements A Waste Of Your Money?

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