Published on: 11/18/2024
When experiencing heart palpitations due to anxiety or stress, there are effective techniques to help calm down. Practices such as deep breathing, meditation, and mindfulness can significantly reduce symptoms and promote relaxation.
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:
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:
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.
(References)
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Laborde S, Allen MS, Borges U, Dosseville F, Hosang TJ, Iskra M, Mosley E, Salvotti C, Spolverato L, Zammit N, Javelle F. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neurosci Biobehav Rev. 2022 Jul;138:104711. doi: 10.1016/j.neubiorev.2022.104711. Epub 2022 May 24. PMID: 35623448.
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