If your palpitations seem to be sometimes triggered by exercise, then stop what you’re doing and rest for five to 10 minutes and catch your breath. Alternatively, reduce your exertions or change your exercise to something less strenuous. Walk instead of jogging, for example. Lift smaller weights. Gently tread water in the pool instead of doing strokes. Resting heart rates vary between people, but it’s typically between 60 and 100 beats per minute. [3] X Research source Palpitations can occur above, below or within the normal heart beat range.
Ask at your local gym, community center, church or health clinic about joining a yoga or tai chi class. Taking deep breaths can naturally lower your heart rate and reduce the occurrence of heart palpitations, especially if you practice positive visualizations or guided imagery. [5] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Buy some relaxing aromatherapy candles (lavender scented, for example) and light them in the evenings prior to going to bed. Don’t forget to get enough sleep — at least eight hours per night, although some people need a little more. A chronic lack of sleep can lead to anxiety and heart palpitations. Remove yourself from stressful situations, such as arguments. Quit focusing on financial problems. Stop watching scary movies or shows.
Cut back on caffeine. Rich sources include coffee, black and green teas, most soda pop (especially colas), energy drinks and chocolate. Stop smoking. Nicotine from cigarette smoking can increase your resting heart rate up to 15 beats/min and increase blood pressure up to 10mm Hg. [7] X Research source Stop binge drinking. Alcohol is actually a CNS depressant instead of a stimulant, but binge drinking often increases heart rate and chronic alcoholism tends to cause fluctuations (from too high to too low). [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Always check the ingredients of over-the-counter medications. Some cold and allergy remedies contain decongestants (such as pseudoephedrine), which can precipitate palpitations.
The Valsalva technique can change the rhythm of electrical impulses in your heart, help your heart rate return to normal and reduce palpitations. The Valsalva maneuver shouldn’t be done if you have heart disease or are advanced in age, as it may increase the risk of stroke.
Dip your face or submerge your head in cold water. Put a wet face cloth in the freezer for 30 minutes then press it against your face. Alternatively, drinking a glass of very cold water will cool the hard palate of your upper mouth and also mildly trigger the diving reflex. Vagal maneuvers are simple and generally quite safe to do, but they should be done as soon as you realize you’re experiencing palpitations for best results. Do not attempt vagal maneuvers while standing — they can sometimes cause dizziness and fainting.
When coughing, it must be forceful enough and sustained — a single, light cough won’t likely trigger a vagal response. Make sure to completely swallow any food you’re eating or beverages you’re drinking in order to prevent the risk of choking. If you’re unsure, ask your doctor for a demonstration of vagal maneuvers.
Palpitations could be caused by something as simple as stress, but they could also be signs of developing an irregular heart rhythm such as atrial fibrillation, which is a huge risk factor for having a stroke. [13] X Expert Source Shervin Eshaghian, MDBoard Certified Cardiologist Expert Interview. 26 June 2020. Your doctor will give you a physical exam, check your heart rate and listen to your heart with a stethoscope. Your doctor will likely order an EKG (electrocardiogram) to check your heart’s electrical activity. Even if your EKG results are normal, you still can have a medical condition that’s causing palpitations. [14] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source You may get a referral to a heart specialist (cardiologist) and be told to wear a Holter or event monitor, which records your heart’s electrical activity for up to 48 hours You may also get an echocardiography (ultrasound image of your heart) and/or a stress test (monitored intense exercise) to try and find the cause of your palpitations.
It’s virtually impossible to predict how more than two drugs (taken concurrently) may interact with each other in your body, so read the list of side effects very carefully. If you suspect a drug is triggering your palpitations, don’t stop taking it “cold turkey” without the supervision of your doctor — it may cause you worse symptoms. It’s better to wean yourself off a drug and then switch to another with similar actions.
Anti-arrhythmic medications (amiodarone, flecainide, propafenone, dofetilide, ibutilide, quinidine, disopyramide, lidocaine, procainamide, sotalol, amiodarone) quickly reduce heart rates, especially if they are given via injection. Other medications that may be prescribed (and often used along with anti-arrhythmics) include calcium channel blockers (diltiazem, verapami) and beta blockers (metoprolol, esmolol, atenolol). People with atrial fibrillation (the most common type of arrhythmia) may be treated with blood-thinning medicines to prevent blood clots, such as: warfarin (Coumadin), dabigatran, heparin or aspirin.
