5 Ways to Stop Heart Palpitations at Home

Times Now

Do you ever feel that your heart is pounding, skipping beats, or maybe running faster than normal? Then maybe it is a case of heart palpitations. While having a fast heartbeat does not always mean you have

a heart condition, according to doctors, sometimes heart palpitations are caused by things that make your heart work harder - like stress or being unwell. But the good news is that you can take a few easy steps to manage them even at home. However, do consult a doctor later.

Easy steps to stop heart palpitations

To ease heart palpitations, you need to calm your body and give your heart a chance to catch up. According to experts, a few common triggers of palpitations include caffeine and stress, which activate your body’s “fight-or-flight" response – also known as your sympathetic nervous system. And so, you can help lower these downshifting into a cozy, “rest-and-digest” response. A few steps towards that direction include:

Take deep breaths

Take out a few minutes to practice deep breathing that can help calm your mind and will slowly stop palpitations. The best explanation is to fill your body with oxygen, so that your body does not feel any danger or the need to be on guard. According to doctors, follow the box breathing technique, which includes:

Inhale as you count slowly to four
Hold your breath for a count of four.
Exhale as you count slowly to four
Hold your breath for another count of four
Repeat that pattern a few times, or until your palpitations stop

Try relaxation techniques

Since stress is one of the main factors for heart issues, it can trigger or worsen heart palpitations due to a spike in adrenaline. And so, it is important to manage your stress through relaxation. A few options for that include:

Meditation and mindfulness
Tai chi
Yoga
Biofeedback
Exercise
Journaling

Vagal maneuvers

Vagal maneuvers help activate your parasympathetic nervous system. These actions stimulate your vagus nerve – that works as your heart’s natural pacemaker. According to doctors, when it gets activated, it slows down and normalizes your heart’s rhythm, stopping your palpitations. To ease palpitations, you can immediately try:

Splash cold water on your face.
Tense up your muscles and bear down, like you’re trying to poop.
Form your mouth into an “O” and exhale hard, like you’re trying to blow through a straw.

Hydrate

Doctors say that dehydration and electrolyte imbalances can lead to heart palpitations. If you have not been drinking too many fluids, the best way to rehydrate yourself is with beverages that are packed with electrolytes, like sports drinks, which are sugar-free. However, simply drinking water with a pinch of salt can also do the trick.

Avoid stimulants and triggers

Many triggers can work to make you have a fast heartbeat, and so, it is best to try to eliminate these from your daily routine to stop your symptoms. Most of these include: