Strategies to Lower Elevated Heart Rate Speed
Strutting through life, your heart's rhythm dance like a bobcat's paws on the forest floor. Hitting the treadmill at the gym like a wild beast, your heart might gallop at a whopping 156. Hanging out at the coffee shop with a mate, your heart might saunter along at a low 72.
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Your heart's rhythm gallops and prances depending on what you're doing, how you're feeling and what's happening around you. Lounging about, all cool and collected, your heart'll be a-beating at the lower end of its rhythmic dance. But crack open the whip and get Hugo moving, or get caught up in the butterflies when the boss calls, and your heart can quicken its step - and even bolt at an alarming rate.
Cardiologist Tamanna Singh, MD, shares some top-secret tips for reining in your heart's rhythm when things get heated and ways to focus on your long-term heart's health.
Need to slow things down, pronto?
If you find yourself in a state of worry, stress, or just yearning for some tranquility after a workout, there are some swift dance moves you can employ to calm your heart's rhythm.
"Embrace mindfulness through meditation and breathing exercises," Dr. Singh recommends. "It's a surefire way to steer your thoughts to the present and ease your heart's rhythm."
Here's a quick step-by-step guide to putting your heart in slow motion:
1. Dance around the cool-down, but don't bail!
If you're heart's rhythm's revved from a workout, be sure to include an elegant final twirl in your routine - the cool-down session. It's a crucial step that helps bring your blood pressure and heart's rhythm back to a restful waltz, on top of other benefits like avoiding muscle cramps and reducing injury risks.
2. Take a breath, and a deep breath!
Take a cue from your grandma and focus on your breathwork exercises to soothe your heart's rhythm. Breathing exercises are one of the most effective and simplest methods to get your heart's rhythm back in time for dinner.
Not sure where to start? You won't need any fancy moves or special techniques. You can simply take some long, deep breaths with your eyes closed, or follow more structured techniques, such as box breathing or five-finger breathing.
3. Relax your body from head to toe
Do a physical body scan and practice progressive muscle relaxation. This technique can help free you from your worries and, in turn, ease your heart's rhythm.
To do this, tense each muscle group, starting from the tip of your toes and moving your way up your body. Relax each muscle group starting at the calves, then move to the thighs, glutes, etc., all the way up to your head. By the time you're through, you should feel more chilled and ready for a good stretch.
4. Find your center with mindfulness and meditation
уе關心未來的事情而感到壓力或無法停下來龍火燄心的時候, 心念修煉或五分鐘蛤螽可以把你感覺到更
Engage in mindfulness through meditation and deep breathing exercises to help slow down your heart's rhythm. Remember to incorporate the cool-down session in your workout routine to bring your heart rate back to a restful pace.
When feeling anxious or under pressure about future events, mindfulness and five-minute butterfly breathing can help alleviate stress and ease your heart's rhythm.
