Hey there, fellow heart owners! If you're reading this, chances are you've got a heart that's working overtime, and you're wondering how to tell it to take a chill pill. Today, we're going to dive into the world of heart rates: what's normal and how to slow down that eager beaver in your chest. So, sit back, relax, and let's get to the heart of the matter!
What's a Normal Heart Rate? (Or: Is My Heart Trying to Win a Race I Didn't Sign Up For?)
A normal resting heart rate for adults typically ranges from 60 to 100 beats per minute (BPMs). But don't panic if you're slightly outside this range – hearts are like snowflakes, each one unique and special. Some people, particularly athletes, might have resting heart rates as low as 40 beats per minute. They're not lazy; their hearts are just super-efficient, like a Prius but way cooler.
To check your resting heart rate, simply find your pulse (wrist or neck work well) and count the beats for 60 seconds. Or, if you're impatient like me, count for 15 seconds and multiply by four. Voila! Math and biology working together in perfect harmony.
IMPORTANT: If your resting heart rate constantly stays above 100 BPMs it is a good reason to discuss it with your doctor as you may have a medical condition called tachycardia. Many types of irregular heart rhythms, called arrhythmias, can cause tachycardia.
Does heart rate change as we age?
Now, you might be wondering, "Does my heart rate change as I get older, or is it as constant as my love for pizza?" Well, I've got news for you – your heart rate does indeed change with age”
Here's a quick breakdown:
- Newborns: 70-190 beats per minute (They're excited about everything!)
- Infants: 80-160 beats per minute
- Toddlers: 80-130 beats per minute
- Children (3-12 years): 70-110 beats per minute
- Adults: 60-100 beats per minute
- Elderly: Generally lower, but it varies
Calming Techniques: Teaching Your Heart to Chill
Now that we've covered the basics, let's get to the meat of the matter – how to lower that heart rate and make your ticker as cool as a cucumber. We'll start with some calming techniques.
1. Slow Breathing: The Art of Being a Human Balloon
One of the simplest ways to lower your heart rate is through slow, controlled breathing. It's like being a human balloon, but instead of floating away, you're grounding yourself.
1. Find a comfortable position.
2. Inhale slowly through your nose for about 5-6 seconds, imagining your belly filling up like a balloon.
3. Hold that breath for a moment, savoring the air like it's a fine wine.
4. Exhale slowly through your mouth for about 7-8 seconds, letting your belly deflate.
5. Repeat this process for a few minutes, or until you feel your heart rate slowing down.
Remember, the goal is to breathe deeply and slowly, not to see how long you can hold your breath. We're aiming for zen, not a free-diving record.
2. Meditation: Not Just for Monks Anymore
Meditation is another fantastic way to lower your heart rate. And no, you don't need to shave your head or climb a mountain to do it. Here's a simple meditation technique you can try:
1. Find a quiet spot where you won't be disturbed
2. Sit comfortably, close your eyes, and focus on your breath.
3. As thoughts come into your mind, acknowledge them and let them float away like leaves on a stream.
4. Continue this for 5-10 minutes, gradually increasing the duration as you get more comfortable.
Remember, the goal of meditation isn't to completely empty your mind – that's impossible unless you're a robot. The goal is to observe your thoughts without judgment and return your focus to your breath. It's like training a puppy – every time your mind wanders, gently bring it back to your breath.
3. Progressive Muscle Relaxation.
This technique comes from the ancient yoga practice and involves tensing and then relaxing different muscle groups in your body. It's like giving yourself a full-body massage.
1. Start with your toes. Curl them tightly for 5 seconds, then release.
2. Move up to your calves, thighs, buttocks, stomach, arms, hands, shoulders, neck, and face.
3. For each muscle group, tense for 5 seconds, then relax for 30 seconds.
4. By the time you reach your face, you should feel more relaxed than a sloth on vacation.
This technique not only helps lower your heart rate but also makes you more aware of tension in your body. Plus, it's a great way to pass time if you're stuck in a boring meeting – just try not to make weird faces when you get to the facial muscles.
4. Easy Aerobic Exercises: Making Your Heart Stronger (and Lazier)
Now, I know what you're thinking: "Exercise? To lower my heart rate? That sounds counterintuitive!" But hear me out. Regular aerobic exercise can actually lower your resting heart rate over time. It's like training your heart to be an efficiency expert – doing more with less effort.
Here are some easy aerobic exercises that can help lower your heart rate in the long run:
Walking is the unsung hero of the exercise world. It's easy, free, and you can do it practically anywhere. Aim for a brisk 30-minute walk most days of the week. You can even break it up into three 10-minute walks if you're short on time.
Swimming is an excellent low-impact exercise that gives you a full-body workout. Start with 10-15 minutes and gradually increase your time. Remember, doggy paddle counts too – no judgment here!
Cycling is another great way to get your heart pumping without putting too much stress on your joints. You don't need to train for the Tour de France – a leisurely ride around your neighborhood will do. Just remember to wear a helmet.
Dancing. Who says exercise can't be fun? Put on your favorite tunes and dance like nobody's watching. As long as you're moving, you're improving your heart health. Plus, laughing at yourself burns extra calories!
How to make these changes stick?
1. Start small: Don't try to overhaul your entire lifestyle overnight. Begin with short sessions of breathing exercises or brief walks, and gradually increase.
2. Be consistent: Try to practice these techniques at the same time each day. Your heart loves routine almost as much as it loves pumping blood.
3. Track your progress: Keep a log of your resting heart rate. Seeing improvements can be incredibly motivating. Plus, you'll have proof when you brag to your friends about how chill your heart is.
4. Make it enjoyable: Find ways to make these activities fun. Listen to podcasts while walking, or try a meditation app with a voice that doesn't make you fall asleep .
5. Celebrate small wins: Did you meditate for five whole minutes without thinking about your to-do list? Celebrate! Did you choose a walk over binge-watching another series? Pat yourself on the back! Every step counts.
Conclusion.
Remember, a lower resting heart rate is associated with better cardiovascular fitness and a reduced risk of heart disease. The bonus is that the above mentioned techniques also lead to lower blood pressure. Plus, it gives you bragging rights at your next check-up.
Here are the useful resources for further exploration:
Our free app BreathNow (for Android and iPhone) is packed with natural tools to lower heart rate and blood pressure
Our YouTube channel includes many follow along videos with calming exercises
Our highly ranked e-course on Udemy is very practical and delivers proven improvements in heart rate
So go forth, my friends, and may your hearts beat slow and steady. And remember, if anyone asks why you're breathing deeply or suddenly breaking into a dance, just tell them you're practicing preventive cardiology. It sounds much fancier than "trying to chill out my ticker."
