Practice Deep Breathing Deep, slow breathing activates the parasympathetic nervous system, helping to lower heart rate. Try diaphragmatic breathing, where you inhale deeply through your nose and exhale slowly through your mouth.
Relaxation Technique Engage in relaxation practices like meditation or progressive muscle relaxation. These can reduce stress and calm the nervous system, leading to a slower heart rate.
Drink Water Dehydration can cause an increased heart rate. Staying hydrated ensures your heart doesn’t need to pump harder to supply your body with blood, helping to maintain a lower resting heart rate.
Practice Yoga Yoga helps reduce stress, improve flexibility, and activate the parasympathetic nervous system, all of which contribute to a slower heart rate over time. Poses that focus on breathing, like child’s pose or corpse pose, are especially effective.
Reduce Stres Chronic stress is a major contributor to an elevated heart rate. Finding ways to manage daily stress—whether through time management, relaxation, or hobbies—can help lower your heart rate.
Regular Physical Exercise While exercise temporarily increases heart rate, regular physical activity improves cardiovascular fitness, leading to a lower resting heart rate over time. Aim for aerobic exercises like walking, cycling, or swimming.
Get Enough Sleep Poor or insufficient sleep can elevate your heart rate. Prioritize a consistent sleep schedule and aim for 7-9 hours of restful sleep each night to help regulate your heart rate.