The heart rate, or pulse, represents the number of times the heart beats in a certain period of time. It is usually measured in minutes, and a normal resting heart rate is approximately 60 to 80 beats per minute. It can go as high as 100 in a healthy adult and as low as 40 in an athlete. The heart rate can be measured in various areas of the body, but the two most common sites are the wrist and neck. A lower heart rate is associated with a stronger and healthier heart. A lower heart rate means the heart is not pumping or working as hard to deliver blood and oxygen to the body. The pulse can be lowered through regular exercise, and there are also breathing exercises to lower the heart rate.
Deep Diaphragmatic Breathing
Take slow deep breaths to lower the pulse. This can help because breathing can be voluntarily controlled to alter the activity of the nervous system. It can be used to lower heart rate and blood pressure, reduce perspiration, and relax tense muscles, states the American Medical Student Association webpage. In contrast, fast and shallow breathing can cause the opposite effects. To start find a comfortable position lying down as this is the easiest way to learn deep breathing. Inhale through the nose and allow the belly to move outwards. This lets the diaphragm muscle drop down and allows the lungs to fully expand. Then exhale though the nose as the belly pulls in. This makes the diaphragm move up, which compresses the lungs and in turn pushes the air out. A hand or light pillow can be placed on the abdomen to ensure it is moving correctly. Continue with this breathing and try to make each breath a little deeper and a little slower. Aim for 10 to 15 minutes each day. As this technique gets easier to do while lying down, practice doing it while seated, standing and going about everyday activities.
Relaxation Response
Whenever the heart rate rises practice the Relaxation Response, which combines breathing with meditation. According to the Massachusetts General Hospital Mind/Body Medical Institute, the Relaxation Response technique can lower both heart rate and blood pressure. To begin find a comfortable and quiet space to lie down. Just allow the body to breathe naturally. Next close the eyes and allow the mind to shift away from other thoughts and become focused solely on the breath. Pay attention to the rate of breathing, the temperature of the air and the movements occurring in the body during breathing. Move from the toes to the head and consciously relax the muscles. It may help to picture the tension leaving with the exhale. Next, allow the breath to continue naturally while focusing on a word or phrase that is relaxing. This can including silently saying the word "peace" with the inhale and relax with the exhale. A short phrase or prayer can be uses as well. The goal is to let the body breathe naturally while calming the mind. Aim to practice this technique for 10 to 20 minutes daily.
Alternate Nostril Breathing
Try Nadi Shuddhi Pranayama when the heart rate gets too fast. The Nepal Medical College claims that practicing alternate nostril breathing, or Nadi Shuddhi Pranayama, as it is called in yoga, can lead to a lower blood pressure and heart rate. To practice this breath, sit up straight on the floor or in a chair. Block your left nostril with the ring finger on your right hand. Inhale fully through your right nostril for a slow 4-second count. Block the right nostril with the thumb, closing the nose off completely. Hold the breath in for a slow 4-second count. Release the left nostril and exhale fully for a slow 4-second count. Then release the right thumb and pause for a slow 4 second count holding the breath out. Then reverse the breathing by blocking the right nostril and inhaling through the left nostril. Go back and forth for 10 to 15 minutes daily.
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