A rapid heart rate can indicate a health problem. Ways of lowering the heart rate include breathing and relaxation techniques, exercise, vagal maneuvers, dietary choices, and stress management.
A person’s heart rate, or pulse rate, refers to how many times the heart beats within a minute. A typical resting heart rate for adults is
However, the AHA also notes that some people may have a resting heart rate
This article looks at different ways to lower the heart rate and how to calculate the ideal target range.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.
The most effective way to achieve a lasting lower heart rate is to do regular exercise.
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When the body is dehydrated, the amount of blood flowing through the body is reduced, so the heart has to work harder to stabilize blood flow.
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The Academy of Nutrition and Dietetics recommends that females consume 11.5 cups, or 2.7 liters (L), of water per day, while males should consume 15.5 cups (3.7 L).
This includes water found in food and other beverages, too.
Stimulants can cause dehydration, increasing the heart’s workload.
For example, high doses of caffeine can lead to dehydration and a fast heart rate. However, there is no reliable scientific evidence that typical tea or coffee consumption can cause an increased resting heart rate through dehydration.
The British Heart Foundation notes that drinking alcohol may increase a person’s risk of developing some health conditions, such as:
- high blood pressure, also called hypertension
- heart disease
- heart attack
- stroke
- arrhythmia
A 2024 review also notes that dehydration can be a consequence of alcohol consumption.
Research that experts presented at the European Heart Rhythm Association 2018 Congress showed that a higher breath alcohol concentration was associated with increases in heart rate.
This could be due to alcohol creating an imbalance between the sympathetic and parasympathetic divisions of the autonomic nervous system.
The body activates the sympathetic system in the fight or flight response. It activates the parasympathetic system in the rest and digest response.
Research on the effects of diet on heart rate is limited.
However, the AHA notes that a healthy diet can help to prevent and manage cardiovascular disease. A healthy diet may include:
- whole grains
- a variety of fruits and vegetables
- proteins from sources like , lean meat, and low fat or fat-free dairy products
- limited amounts of added salt
- nontropical vegetable oils, such as sunflower, canola, and olive oil
- limited amounts of added sugar
- minimally processed foods
- limited or no alcohol
Three common types of vagal maneuvers include:
- the Valsalva maneuver
- the diving reflex, a form of reflex bradycardia
- carotid sinus massage
Other less common maneuvers include:
- ocular pressure
- gag reflex stimulation
- applied abdominal pressure
- headstands
It is important that a person speaks with a doctor before trying any vagal maneuvers.
A chronic lack of sleep puts stress on the whole body, including the heart.
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Extra weight puts stress on the body and heart, which could lead to an increased heart rate.
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Similarly, a
Stress may cause the heart and body to work harder to maintain its usual rhythm. A small 2021 study of 69 people found that higher exposure to stressful life events may increase people’s heart rates.
Relaxation techniques may also have a positive effect on the physiological symptoms of stress, such as
People cannot always resolve stressful situations and life events on their own.
Traumatic experiences, grief, and certain mental health conditions stress the body, which can sometimes make it harder for people to perform everyday activities. In these cases, counseling and psychotherapy may be helpful.
Some techniques for lowering the heart rate involve changing environments.
For example, in a 2018 systematic review and meta-analysis, a decrease in heart rate measurements was associated with exposure to greenspace, which may range from urban parks and gardens to forests.
A person can calculate their maximum heart rate by subtracting their age in years from 220. The AHA notes that a healthy heart rate range is
During strenuous activity, the healthy range will be 70 to 85% of the maximum heart rate.
Average heart rate ranges during activity are:
| Age in years | Target heart rate | Average maximum heart rate |
|---|---|---|
| 20 | 100 to 170 bpm | 200 bpm |
| 30 | 95 to 162 bpm | 190 bpm |
| 40 | 93 to 157 bpm | 185 bpm |
| 45 | 90 to 153 bpm | 175 bpm |
| 50 | 88 to 149 bpm | 170 bpm |
| 55 | 85 to 145 bpm | 165 bpm |
| 60 | 83 to 140 bpm | 160 bpm |
| 65 | 80 to 136 bpm | 155 bpm |
| 70 | 75 to 128 bpm | 150 bpm |
An easy way to check the pulse is by placing the index and middle finger on the wrist and counting how many heartbeats occur within 60 seconds. This is known as the radial pulse.
It is best to measure the pulse after periods of rest. For this reason, a person should ideally count their heartbeats first thing in the morning before getting out of bed.
An elevated heart rate is typically a natural physical response to environmental or other stressors. However, a high resting heart rate for long periods can signal an underlying medical condition.
If someone’s average heart rate is unusually high because of an underlying health condition, medical interventions such as beta-blockers may be necessary.
Doctors
- high blood pressure
- coronary artery disease
- glaucoma
- congestive heart failure
- arrhythmias
A person should speak with a doctor if:
- there is no obvious cause for their increased heart rate
- their increased heart rate continues for long periods, even while at rest
- their increased heart rate is accompanied by other symptoms, such as:
A doctor may perform a physical examination and evaluate the thyroid, as well as check electrolyte levels and blood counts. They may also do other tests, such as an electrocardiogram (EKG).
The AHA notes that an increased resting heart rate may be associated with electrical or structural abnormalities in the heart, which can increase the risk of cardiovascular disease.
Certain conditions may increase a person’s heart rate, such as asthma, sleep apnea, infection, coronary artery disease, and more. A doctor can help determine the underlying cause and advise on suitable treatments.
A normal resting heart rate is between 60 to 100 beats per minute (bpm) for adults, according to the AHA. People with persistently higher heart rates than this are at a greater risk of certain health conditions, including heart failure, heart disease, high blood pressure, diabetes, and obesity.
Most techniques for lowering heart rate, such as managing stress and avoiding alcohol, help to lower heart rate over time. If a person needs to lower their heart rate quickly, then practicing relaxation techniques such as meditation may help.
The AHA notes that a typical resting heart rate is between 60 to 100 bpm for adults. As a resting heart rate of 90 bpm is within range, medical professionals typically consider this to be a reasonable resting heart rate for most adults.
Changes in heart rate happen naturally throughout the day. A resting heart rate is a sign of the heart’s health.
A consistently high heart rate may indicate health issues and could lead to adverse outcomes.
However, many people can lower their resting heart rate through lifestyle changes, such as eating a healthy diet and exercising regularly.
