Try following a music-guided breathing activity by searching “music breathing exercise” on YouTube. [4] X Research source Set a time for 30 seconds and take 6 deep breaths for 5 counts each.
Visualize and concentrate on an image that calms your mind and body, such as a beach or mountainside. Try listening to calming music or watching a relaxing video. Start meditating while you’re in this position to help yourself focus inward.
Coughing or holding your knees up to your chest can also help stimulate the nerve. Do not try this maneuver if you have heart valve disease, coronary artery disease, or congenital heart disease.
Like any medication, beta blockers have side effects, such as fatigue, dizziness, difficulty sleeping, and weakness. Your doctor may need to perform a heart rate variability biofeedback test before prescribing medications. All this entails is a few sticky electrical sensors that measure your heart rate. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Talk to your doctor about how intense your exercises should be, especially if you have a heart condition. Build up your stamina as you exercise by increasing your running or walking pace.
Keep a filled, large refillable water bottle at your desk or in your car, so you’re more likely to drink water throughout the day. Swap out at least one sugary drink a day with a glass of water to make sure you’re getting enough H20. Start your morning with a glass of water to help you wake up and feel refreshed.
Try wearing earplugs while you sleep if you keep waking up from loud noises. Stick to a regular sleep routine, going to bed at the same hour each night and waking up at the same time each morning (even on weekends). [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Avoid screens 1 to 2 hours before bed to help your brain wind down.
Talk to your doctor before taking fish oil if you’re on blood pressure medications, as the supplement may interfere with the drug. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Prepare your foods with healthier fats, like olive or avocado oil. Swap white bread and pasta with whole grain bread and whole wheat pasta. Choose low-fat or non-fat milks, yogurts, and cheeses. Skip the surgery and carbonated drinks with water.
Test to see if you have a caffeine sensitivity by checking your blood pressure before drinking a caffeinated beverage and 30 to 120 minutes after drinking one. If your blood pressure increases by 5 to 10 points, your heart may be sensitive to caffeine. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Invite some friends on a weekend hiking trip to socialize and destress. Take your dog for a walk around the block when life gets overwhelming. Step outside and take a few deep breaths when you feel your heart pumping.
You can also measure your heart rate by placing your fingers on the side of your neck below the jawbone.
Try setting a timer on your phone, so you only have to focus on counting the number of beats.
An adult’s average resting heart rate is 60 to 100 BPM. In other words, your heart rate should be in this range when you’re chilling and doing nothing strenuous or emotional. Heart rates can vary depending on a person’s mood, weight, medical history, environment, and lifestyle. A heart rate slower than 60 BPM is called bradycardia or slow heart. A heart rate faster than 100 BPM is called tachycardia.
FITIV Pulse Heart Rate Monitor Heart Rate Plus Cardiogram Instant Heart Rate
