Whether you are seated in a waiting area for a job interview, about to give a big speech or maybe go out on a date, that pounding feeling in your chest is a common experience in stressful situations. The rapid increase in your heart rate comes from your body's natural fight-or-flight response, explains the University of Maryland Medical Center. You can learn to regain control over your stress level and lower your heart rate, according to MayoClinic.com, with a basic deep breathing relaxation technique.
Deep Breathing
Step 1
Sit in a comfortable position with good posture.
Step 2
Place one hand on your chest and the opposite hand on your stomach to help create awareness of how deep you are breathing.
Step 3
Inhale air deeply through your nose by sucking in as much air as possible until you feel your abdomen pushing outwards against your hand--your chest should not move very much.
Step 4
Exhale your breath through your mouth while you pull your stomach back in, forcing all the air out of your lungs.
Step 5
Repeat this breathing process until you feel your heart rate slowing back down to your normal resting level.
Tips and Warnings
- Practice deep breathing prior to placing yourself in stress situations that elevate your heart rate. As you get better at performing this heart rate lowering technique, you will be able to relieve stress and lower your heart rate in less time.
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