High heart rate

[Future PA with HA]

Hello! Recently I’ve noticed my heart rate has been in the 90s-early 100s when I get stressed/anxious. Any tips on how to “cool down” on the spot when I notice a spike? I try breathing exercises and it works for a moment, but once I get back to things that make me nervous it spikes again...I’ve been going to the gym and meditating to work towards increasing my normal non anxious resting heart rate and it’s been working. I just want to learn how to better control it when I am anxious

 

[Gemma214]

Oh my gosh I have this exact problem. Once my heart rate got to 130 because my professor posted a power point over the weekend. Crazy the things our bodies react to! Breathing exercises definitely help me; I like to do yoga so I usually do the breathing exercise my yoga instructor taught us. It's in for four through nose, hold for seven, out for eight through the mouth. Unfortunately, once you start breathing normally and thinking about the trigger again, the high heart rate is bound to come back. I think that since it's a result of adrenaline from the fear response, sometimes the only thing you can do is wait it out. Fight or flight is great when you're actually in danger but oh my god it's so annoying as a result of anxiety. I definitely feel your pain on this one

 

[Future PA with HA]

@Gemma214 yes! We would be set if we were living in the wild fighting for our lives! Its actually gotten better for me.... Before I used to have "mini panic attacks" at work where all the sudden I couldn't breathe well, felt disconnected from my body and felt like I was slurring my words, and generally felt like I needed to be by myself in the dark to cool down. Then I cut down on coffee. So I will take the high heart rate over that... And I will update you if I find any methods that work

 

[Gemma214]

Caffeine makes such a difference!

 

[Concernedgal]

I suffer from a condition called ( supra ventricular tachycardia ). This is where my heart rate is often 100bpm or more. My doctor told me that when my heart rate gets too high...you must do these three things.
1) sit down
2) breathe in deeply though your nose
3) while still in a sitting position. ..bear down like your having a stubborn bowel movement. Do this for about 5 to 10 sec.
It is very important to rest after doing this and you will feel a little and light headed so ...hydrate afterwards with water. You guys let me know if this helps you.

 

[Ruke343]

If that doesn't work you may need to be prescribed a first line beta blocker like metoprolol. It's cardio selective and does wonders for people with a fast heart and also helps curb anxiety. Talk to your doctor!