High Resting Heart Rate? Here’s How To Slow It Down

Your resting heart rate measures how fast your heart beats when you’re completely at rest, like sitting, sleeping or relaxing on the couch as you binge-watch your favorite sitcom. But having a high resting heart rate can be a red flag about your health.

“It’s usually a sign that something else is going on in the body,” warns cardiologist Tamanna Singh, MD.

Here’s what you can do to bring your resting heart rate down.

6 ways to lower your resting heart rate

In general, a slower resting heart rate is a sign of good health. A typical resting heart rate is typically between 60 and 100 beats per minute. But some athletes have heart rates that dip as low as 40 beats per minute when they’re at rest!

If you’re concerned that your resting heart rate is high, these lifestyle changes can help lower your heart rate and boost your overall heart health.

1. Get moving

Exercise is the top way to bring down your resting heart rate.

Surprised? Hear us out: The most common cause of a high resting heart rate is a sedentary lifestyle (which means you spend a lot of time not moving). You might think that would make for a slower heart rate, but in actuality, the less you move, the harder your heart has to work to keep you healthy.

“The more you exercise, the stronger your heart becomes,” Dr. Singh explains. “Because it’s able to pump more blood with each beat, it won’t need to pump as hard, which will lower your heart rate.”

And of course, exercise brings other benefits, too, affecting nearly every bodily system and improving your overall health.

To give your heart a healthy workout, the American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity.

2. Manage your stress

Chronic stress has far-reaching physical impacts, including elevating your heart rate and increasing your risk of cardiovascular disease (including, of course, its psychological effects, like making you feel frazzled and at the end of your rope).

That means taking time for self-care really isn’t selfish. It’s actually a critical aspect of your long-term health and well-being.

“To help manage stress and anxiety, learn ways to induce calm,” Dr. Singh recommends. “Work on mindfulness and try to meditate or do breathing exercises.”

Here are some helpful ways to begin:

• Start meditating on your own or with a guided meditation app.
• Learn helpful breathwork techniques.
• Incorporate mindfulness into your everyday life.
• Practice positive affirmations.
• Do some simple yoga poses or stretches.

3. Cut back on harmful substances

There’s a reason why caffeine and cigarettes qualify as stimulants: “Both can drive up your heart rate,” Dr. Singh confirms. And alcohol, though a depressant, can do the same. One study found that having just one alcoholic drink can raise your heart rate by five beats per minute!

Of course, quitting addictive substances is no easy feat. If you’re typically hyped up on coffee, work on scaling back your caffeine consumption little by little. And when it comes to cigarettes and alcohol, turn to science-backed strategies, treatment options and support systems that can help you kick the habit for good.

“Cutting back on these substances or cutting them out entirely may help lower your resting heart rate,” Dr. Singh reinforces.

Even mild dehydration can raise your heart rate. When you’re dehydrated, your blood can thicken, which means your heart has to work harder to push it throughout your body. But drinking enough water makes your heart’s job easier — so wet your whistle to give your heart a break and lower your resting heart rate.

(Oh, yeah, and remember how we talk about cutting back on or fully avoiding alcohol? Here’s another reason: It can also contribute to dehydration!)

5. Sleep well

Being regularly short on shut-eye is hard on your mind and body, including your heart. Sleep deprivation is known to increase heart rate, and insomnia is associated with a variety of risk factors for heart disease.

Practices like doing a body scan meditation to help you fall asleep, and ditching your smartphone before bed can help you rest easier. But if you still can’t solve your sleep woes, speak to a healthcare provider, who may recommend a sleep study to identify conditions like sleep apnea.

6. Achieve and maintain a healthy weight

Obesity is a risk factor for tachycardia, or having a heart rate that’s faster than normal.

“The more weight you carry, the harder your body has to work to move blood through the body,” Dr. Singh explains, “especially if you don’t have a lot of muscle mass.”

Even dropping a few pounds can help bring down your heart rate. But of course, losing weight can also often be easier said than done. But if you start making other healthy lifestyle changes, your body is likely to respond in kind. Exercising, hydrating, getting enough sleep and managing long-term stress are all associated with overall health — and with weight loss.

So, don’t focus too much on the numbers on the scale. Make your health your top priority, and you’ll be doing a world of good for your entire body, including your heart.

Can you lower your heart rate immediately?

You can’t lower your resting heart rate immediately, no. But your active heart rate climbs and dips depending on what you’re doing, how you’re feeling and what’s happening around you. For example, it’s higher when you’re in the midst of a gym sesh or when you’re in danger — but certain strategies can help bring it back down when you’re done working out or when you’ve reached safety.

How long does it take to lower your heart rate?

When it comes to lowering your resting heart rate, you’ll have to be patient while you focus on lifestyle changes. It can take a few months before a new exercise routine or other healthy habits start to affect your resting heart rate.

“Just like building your biceps and triceps, it takes time for your heart to become stronger,” Dr. Singh says.

She recommends focusing on heart rate patterns rather than getting hung up on a specific number. For instance, how does your heart rate change after you eat certain foods or if you’re dehydrated? Or did it drop after starting a new exercise routine or stress management routine? Look at trends that will point you (and your heart) toward healthier choices.

When to talk to a doctor

A high resting heart rate can be an indicator of various health problems, like anemia, an infection or a thyroid problem. If yours seems high, it’s important to talk about it with a provider.

“If you notice that your heart rate is consistently over 100, mention it to your doctor, especially if you’ve tried making lifestyle changes and they don’t seem to be working,” Dr. Singh advises.

“Your resting heart rate isn’t the be-all, end-all of your health, but it’s definitely a marker that you should pay attention to.”