A healthy person's heart rate normally ranges from 60 to 90 beats per minute. Tachycardia is a condition where the heart rate exceeds physiological indicators. Bradycardia is a decrease in heart rate to less than 60 beats per minute. Everything else is considered normal. Let’s explore why tachycardia might occur, how to lower your heart rate at home, and whether it's safe to do so or if you should call emergency services.
Causes of Increased Heart Rate
Typically, the heart rate increases due to emotional or physical stress. This is a normal process aimed at meeting the body’s increased oxygen demand. However, tachycardia can also be triggered by less favorable factors:
- Panic attacks;
- Certain medications;
- Excessive consumption of coffee and caffeinated beverages;
- Use of amphetamines;
- Smoking;
- Alcohol consumption;
- Potassium and magnesium deficiency in the blood;
- Increased production of thyroid hormones;
- Sudden adrenaline and noradrenaline release due to pheochromocytoma (adrenal gland disorder);
- Myocardial ischemia in coronary artery disease;
- Conditions accompanied by rhythm disturbances.
Only a doctor can thoroughly determine the causes of tachycardia, but anyone can learn to measure their pulse without special devices. Using the index, middle, and ring fingers, locate the pulse at the wrist, count the beats for 30 seconds, and multiply by two. You can also count for a full minute.
Symptoms of Elevated Heart Rate
Typically, when the heart rate increases, a patient may feel some discomfort in the heart area. This primarily manifests as a noticeable heartbeat (normally, a person does not sense their heartbeat). The heart may pound, feeling like it’s "jumping out of the chest." There may also be pain behind the sternum or on the left side of the chest.
Due to impaired blood supply to the body, other symptoms may arise, such as:
- Dizziness;
- Weakness;
- Severe shortness of breath with difficulty in inhaling;
- Sleep disturbances;
- Nausea and even vomiting;
- Loss of consciousness.
These symptoms typically accompany elevated heart rate or tachycardia and often require specialist intervention. It’s important to provide help as soon as possible to prevent life-threatening complications.
How to Quickly Lower Your Heart Rate at Home
Fortunately, heart rate increases are often due to physiological reasons, and in these cases, there’s no need to take medication to lower it. However, if tachycardia appears "out of nowhere" or occurs in the context of a diagnosed heart condition, do not delay in calling emergency services. Meanwhile, you can attempt to restore normal heart rate using home methods.
The simplest approach is to perform one of the so-called vagal maneuvers, which stimulate the vagus nerve and slow heart rate. These include:
- Valsalva maneuver: Take a deep breath, then attempt to exhale forcefully with your mouth and nose closed. You usually can’t exhale, which is normal;
- Deep, rapid inhalation followed by a slow exhalation;
- Gentle massage of the eyeballs;
- Splashing your face with cold water or submerging your face in a basin of cold water (only with someone else present);
- Stimulating the roof of the mouth with a spoon, similar to inducing a gag reflex (if this occurs, it’s harmless).
Each action should last no more than 30 seconds. In many cases, this is enough to lower the heart rate by 20-30 beats. If none help, wait for medical assistance. Professionals will administer the needed medication and stabilize the patient’s condition, as sharp tachycardia often accompanies low blood pressure, indicating acute circulatory issues.
Once your heart rate normalizes, be sure to consult with a doctor regarding the possible causes of the condition and undergo necessary examinations if advised.
Reduced Heart Rate: What to Do
Much less frequently than tachycardia, a condition with a reduced heart rate—bradycardia—can occur. This may be physiological (most common among athletes) or pathological due to rhythm disturbances, elevated potassium and magnesium levels in the blood, sick sinus syndrome, conduction pathway blocks, etc.
If the patient’s pulse does not exceed 50 beats per minute and is not accompanied by discomfort, there is no need for action. However, if the pulse is below 50 and the patient feels weakness, dizziness, or visual dimming, drinking a cup of coffee or strong black tea can help. If there is no effect in the following minutes, it is advisable to call emergency services and follow the physician's guidance.
Prevention of Tachycardia
The primary cause of tachycardia (when not a symptom of a disease) is the influence of various physiological and psycho-emotional factors. Therefore, timely identification and control of these triggers is a key component in prevention. Here are some effective strategies for maintaining a healthy heart rhythm:
Healthy lifestyle:
- Regular physical activity: Engage in moderate exercises like walking, swimming, or yoga. This helps maintain a healthy heart rhythm and reduce stress.
- Balanced diet: Choose a diet rich in fruits, vegetables, whole grains, lean proteins while limiting the intake of saturated fats, sugar, and salt.
Stress management:
- Practice relaxation techniques such as meditation and breathing exercises to lower stress and anxiety levels.
- Ensure ample sleep (7-9 hours per night) to allow your body time to recover.
Avoiding harmful habits:
- Quit smoking, as tobacco smoke can increase heart rate and negatively affect heart health. Quitting smoking substantially improves cardiovascular health.
- Limit alcohol consumption to prevent overloading the heart.
- Reducing caffeine intake: Caffeine can intensify heartbeat, so its consumption should be limited, especially if you are prone to tachycardia.
Weight and blood pressure control:
- Maintain a healthy weight, as excess weight can increase heart strain.
- Regularly check your blood pressure.
Regular medical check-ups can help identify and manage risk factors like high blood pressure and high cholesterol early. Managing chronic conditions like diabetes or thyroid disorders is crucial. Following treatment plans and controlling symptoms helps prevent exacerbations.
Following these guidelines routinely can significantly lower the risk of developing tachycardia and improve cardiovascular health. If you suspect tachycardia or experience any unpleasant symptoms, do not hesitate to seek medical attention.
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Tachycardia in Questions and Answers
1. What is tachycardia?
Tachycardia is a condition where the heart beats faster than normal, exceeding 90-100 beats per minute at rest.
2. What are the symptoms of tachycardia?
Symptoms may include a racing heartbeat, dizziness, weakness, shortness of breath, chest pain, and feelings of anxiety. In some cases, a person may feel faint or even lose consciousness.
3. What causes tachycardia?
Causes can include emotional stress, physical exertion, caffeine or alcohol abuse, smoking, fever, anemia, hyperthyroidism, side effects of certain medications, or cardiovascular diseases.
4. Is tachycardia dangerous?
In some cases, tachycardia (if caused by physiological factors) can be harmless and temporary. However, if it is frequent and accompanied by severe symptoms, it may increase the risk of heart complications and requires medical evaluation.
5. How is tachycardia diagnosed?
A doctor may order an electrocardiogram (ECG), 24-hour monitoring (Holter monitoring), echocardiogram, or other tests to assess heart function and identify potential causes of tachycardia.
6. Can tachycardia be treated?
Treatment depends on the cause and severity of tachycardia. It may include lifestyle changes, medication therapy, or in some cases, surgical procedures such as the implantation of a pacemaker.
7. What treatment methods exist?
Treatment can vary from lifestyle changes, such as stress management and diet modifications, to medications (beta-blockers, antiarrhythmics) or procedures.
8. Can tachycardia be prevented?
Yes, maintaining a healthy lifestyle, including regular physical activity, healthy eating, avoiding harmful habits, managing stress, and controlling accompanying diseases can help prevent tachycardia.
9. When should you seek medical advice for tachycardia?
If you experience regular or prolonged heart palpitations accompanied by dizziness, weakness, chest pain, or shortness of breath, you should urgently seek medical attention.
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