To stop heart palpitations, you can try several effective strategies and lifestyle changes:
Immediate Actions to Stop Palpitations
- Take deep, slow breaths using techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to calm your heart rate
- Perform vagal maneuvers such as bearing down like having a bowel movement, coughing, or holding your breath to stimulate the vagus nerve, which helps regulate heart rate
- Drink plenty of water to avoid dehydration, which can worsen palpitations by making your blood thicker and harder to pump
Lifestyle Changes to Prevent Palpitations
- Avoid triggers such as caffeine, alcohol, nicotine, and certain medications or drugs that can stimulate your heart
- Manage stress and anxiety through relaxation techniques like meditation, yoga, tai chi, biofeedback, guided imagery, therapy, or journaling to reduce adrenaline spikes that cause palpitations
- Maintain a balanced diet rich in electrolytes (potassium, magnesium, calcium) found in leafy greens, nuts, bananas, and dairy to support heart rhythm stability
- Get adequate sleep (at least 7 hours) and reduce fatigue, as tiredness can trigger palpitations
- Exercise regularly to improve cardiovascular health and reduce stress
When to Seek Medical Advice
If palpitations are frequent, prolonged, or accompanied by symptoms like dizziness, chest pain, or shortness of breath, consult a healthcare professional for evaluation and possible treatment
. By identifying and avoiding your personal triggers, practicing relaxation methods, staying hydrated, and maintaining a healthy lifestyle, you can effectively stop or reduce heart palpitations
