Is There a Way to Calm Down When You Feel Heart Palpitations From Anxiety or Stress?

Deep Breathing Exercises:

One of the simplest and most effective ways to calm heart palpitations is through deep breathing exercises. Slow, controlled breathing can help lower heart rate and improve heart rate variability, which is a measure of the heart's ability to respond to stress. Research shows that voluntary slow breathing can activate the body's relaxation response, reducing feelings of anxiety and stress. To practice deep breathing, try the following technique:

• Find a comfortable position, either sitting or lying down.
• Inhale deeply through your nose for a count of four, allowing your abdomen to rise.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of six.
• Repeat this cycle for several minutes until you feel more relaxed.

Meditation and Mindfulness:

Meditation and mindfulness practices can also be beneficial in managing anxiety and heart palpitations. Engaging in meditation helps focus the mind and can lead to a decrease in heart rate and blood pressure (Peng et al., 2004). Mindfulness involves being present in the moment and observing your thoughts and feelings without judgment, which can help reduce anxiety levels. To practice mindfulness:

• Sit in a quiet place and close your eyes.
• Focus on your breath, noticing the sensation of air entering and leaving your body.
• If your mind wanders, gently bring your focus back to your breath.
• Continue this practice for 5-10 minutes.

Physical Activity and Relaxation Techniques:

Incorporating regular physical activity into your routine can also help manage anxiety and reduce the frequency of heart palpitations. Exercise releases endorphins, which are natural mood lifters. Additionally, relaxation techniques such as yoga or tai chi can promote calmness and improve overall well-being.