Control heart palpitations and anxiety with these 8 cardiologist-approved tips

Heart palpitations: If you experience a sudden increase in heart rate, stop any physical activity and sit down. Resting helps reduce the workload on your heart and can help normalize your pulse (Image: Canva)

Palpitations are a common and often unsettling sensation where an individual becomes acutely aware of their heart beating. These episodes can feel like the heart is racing, fluttering, or pounding, and may occur in the chest, throat, or neck. While palpitations are usually harmless and temporary, they can sometimes indicate underlying health issues.

Stress, anxiety, caffeine intake, dehydration, and certain medications can trigger these palpitations. However, in some cases, heart palpitations could signal a more serious heart condition that requires medical attention. Understanding the causes and knowing how to respond to palpitations can help manage them effectively and reduce associated anxiety.

Cardiologist and Senior Consultant with Felix Healthcare Doctor Netra Sharma suggests some easy ways to control palpitation

Stay calm: Anxiety can further elevate your heart rate, making the situation worse. Focus on staying calm by finding a quiet place to sit and practicing mindfulness or meditation techniques.

Deep breathing exercises: Deep breathing can help activate the body's relaxation response. Sit comfortably and breathe in slowly through your nose, filling your lungs completely. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times.

Sit down and relax: If you experience a sudden increase in heart rate, stop any physical activity and sit down. Resting helps reduce the workload on your heart and can help normalize your pulse. Try to sit in a comfortable position and focus on relaxing your muscles.

Drink water: Dehydration can lead to an increased heart rate as your body tries to compensate for the lack of fluids. Drinking water slowly can help rehydrate your body and may assist in stabilizing your heart rate. Ensure you drink a sufficient amount of water throughout the day to prevent dehydration-related palpitations in the future.

Check your medications: Some medications can cause palpitations as a side effect. If you're taking medication, read the information leaflet to check if an increased heart rate is listed. If it is, or if you suspect your medication is the cause, contact your healthcare provider for advice.

Use the valsalva maneuver: The Valsalva maneuver can help reset the heart's rhythm. To perform it, pinch your nose, close your mouth, and try to exhale forcefully, as if you are blowing up a balloon. This increases pressure in the chest, which can stimulate the vagus nerve and potentially normalize the heart rate. Do this only for a few seconds.

Avoid stimulants: Stimulants like caffeine and nicotine can trigger or worsen palpitations. If you experience a sudden increase in heart rate, avoid consuming these substances. Check the labels of food and drinks for hidden sources of caffeine and try to eliminate or reduce your intake of these stimulants to prevent future episodes.

Seek medical attention: If your heart rate does not return to normal within a few minutes, or if you experience additional symptoms such as chest pain, dizziness, or shortness of breath, seek medical attention immediately. These could be signs of a more serious condition that requires prompt medical evaluation.