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, some people may have a resting heart rate over 100 bpm, which is known as tachycardia. This may indicate an underlying health condition, such as an arrhythmia.
This article looks at different causes for a high pulse rate, ways to lower it, and how to calculate the ideal target range.
Several factors may increase a person’s heart rate,
- stress
- anxiety
- physical activity
- certain medications
- age
- hormonal changes
If a person is experiencing an elevated heart rate, there are certain things they can try to help bring it down.
Exercising
The most effective way to achieve a lasting lower heart rate is to do regular exercise.
A
Staying hydrated
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.
Limiting intake of stimulants
Stimulants can cause dehydration, increasing the heart’s workload.
For example,
Limiting alcohol intake
dehydration - high blood pressure, also called hypertension
- heart disease
- heart attack
- stroke
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.
Eating a nutritious, balanced diet
Research on the effects of diet on heart rate is limited.
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- omega-3 fatty acids from fish, nuts, and grains
- polyphenols and tannins from tea and coffee
- vitamin A from leafy, green vegetables
- dietary fiber from whole grains, nuts, and most fruits and vegetables
- vitamin C from citrus fruits, other fruits, and leafy greens
Vagal maneuvers
Three common types of vagal maneuvers
- the Valsalva maneuver
- the diving reflex
- carotid sinus massage
Other less common maneuvers
- ocular pressure
- gag reflex stimulation
- applied abdominal pressure
- headstands
It is important that a person speaks with a doctor before trying any vagal maneuvers.
Getting enough sleep
A chronic lack of sleep puts stress on the whole body, including the heart. A
Maintaining a healthy body weight
Extra weight puts stress on the body and heart, which could lead to an increased heart rate.
A
Similarly, a
Reducing stress
Stress may cause the heart and body to work harder to maintain its usual rhythm. A 2021 study of 69 people found that higher exposure to stressful life events may increase people’s heart rates.
Seeking counseling or psychological service
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 therapy may be helpful.
Getting outdoors
Some techniques for lowering the heart rate involve changing environments.
For example, in a
Practicing relaxation techniques
Relaxation techniques may also have a positive effect on stress.
A 2021 study found that while people were meditating, their heart rate decreased and stabilized to a normal rhythm.
A person can calculate their maximum heart rate by subtracting their age in years from 220. A healthy heart rate range is
During strenuous activity, the healthy range will be 70–85% of the maximum heart rate.
Average heart rate ranges during activity are:
| Age in years | Target heart rate | Average maximum heart rate |
|---|---|---|
| 20 | 100–170 bpm | 200 bpm |
| 30 | 95–162 bpm | 190 bpm |
| 40 | 93–157 bpm | 185 bpm |
| 45 | 90–153 bpm | 175 bpm |
| 50 | 88–149 bpm | 170 bpm |
| 55 | 85–145 bpm | 165 bpm |
| 60 | 83–140 bpm | 160 bpm |
| 65 | 80–136 bpm | 155 bpm |
| 70 | 75–128 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 may prescribe beta-blockers to treat a variety of conditions, such as:
- 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).
Below are some frequently asked questions about resting heart rate.
Why is my resting heart rate so high?
An increased resting heart rate may be
Certain conditions may increase a person’s heart rate,
What is considered a dangerously high heart rate?
A normal resting heart rate is between
How can I quickly lower my heart rate?
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.
Is 90 a good resting heart rate?
A typical resting heart rate is between 60–100 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.