The average indexes of heart rate (in other words pulse) in adults should stay within 60-100 beats per minute. When exercising or doing some physically hard job these numbers get much higher. Yet some people may experience increased heart rate without any obvious reasons. It may be a sign of tachycardia and possibly a heart attack.
To prevent any complications, especially in individuals with cardiovascular disease, you should learn about the techniques, which help you lower the heart rate immediately and from a long-term perspective. We’ve collected some most effective ways to keep your pulse within the norm.
1. Breathing deep
Long deep breaths may help you stabilize your heart rate here and now. Though it may be difficult first, you have to try to slow down your breathing as it directly influences the number of your heartbeats. Take a deep breath for about 6-7 seconds, hold it, count to 3 and make a calm, slow exhale. If you are familiar with yoga, you may use some breathing techniques from this praxis.
2. Lower your body temperature
In case your pulse exceeds the norm because of overheat, you should take measures to lower the temperature. Find a cool place with air conditioning if possible or at least hide in the shadow if you are outside. Take a cooling shower or wash your face with icy water. High temperatures expand the blood vessels to make it easier to lose warmth. This process makes your heart beat faster, which may cause serious cardiological issues.
3. Stay calm
Stress or panic may also trigger an increased heart rate. Try to distract your attention from the problem, which provoked the rise of your pulse. You may go for a walk or just relax and “turn off” your brain at least for some minutes.
4. Drink some water
Loss of fluid, which causes dehydration makes your blood thicker. Hence, your heart needs to pump harder to sustain sufficient blood flow. Drinking water or some herbal tea without sugar can make you feel much better as your hydration level improves. Avoid alcohol and sugar-sweetened beverages as they only increase the load on the heart.
5. Do sports
Regular workouts make your body more enduring and resistant to spiking heart rate. Aerobic exercises performed at different speed can make your heart 10% hardier in remote perspective
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Article source: Sooper Articles