How To Stop Your Heart Palpitations at Home?

Wednesday, 16 October, 2024

Most of the time, your heart beats regularly without you even noticing. But sometimes, you might feel a skip, flutter, orchange in your heart rate, which can make you worry about your heart health.

These irregular heartbeats, called heart palpitations, can feel unsettling, but they're usually not a sign of something serious. However, if you're having palpitations often or if you already have a heart condition, it's a good idea to see a doctor.

At Kauvery Hospital, our team of expert cardiologists specializes in diagnosing and treating many common heart issues, including heart palpitations.

Heart palpitations can be triggered by several factors, including:

• Low levels of electrolytes
• Magnesium deficiency
• Consumption of caffeine, nicotine, or alcohol
• Feelings of stress, anxiety, or nervousness

How Can I Prevent Palpitations?

To alleviate heart palpitations when they occur, consider the following approaches:

Remain Calm: It's crucial to stay composed when experiencing heart palpitations. Anxiety can worsen the situation by triggering a 'fight or flight' response, which raises heart rate further.

Deep Breathing: Practicing deep, slow breaths helps calm both the mind and the heart. Techniques like diaphragmatic breathing or box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) are recommended to signal safety to the body and reduce anxiety.

Vagal Maneuvers: These physical actions activate the vagus nerve, responsible for regulating heart rate. Examples include bearing down as if having a bowel movement, splashing cold water on the face, or forcefully coughing, which can help restore normal heart rhythm by promoting relaxation.

Coughing: A deep, strong cough can sometimes disrupt irregular heart rhythms and encourage a return to normal heartbeat.

Gargling with Cold Water: This action stimulates the vagus nerve and may assist in restoring a regular heart rate.

Splash Cold Water on Your Face: Similar to gargling, the shock of cold water on the face triggers the dive reflex, potentially helping to regulate heart rhythm.

Valsalva Maneuver: This technique involves closing the mouth and nose while attempting to exhale forcibly, which can also stimulate the vagus nerve and regulate heart rate.

Avoid Triggers: Identify and avoid triggers such as caffeine, nicotine, stress, or certain medications that can provoke palpitations.

Stay Hydrated: Ensure adequate hydration throughout the day, as dehydration can contribute to palpitations.

Manage Stress: Practice relaxation techniques like yoga, meditation, or progressive muscle relaxation to reduce stress and anxiety, which are common triggers for palpitations.

Herbal Remedies: Some herbs like hawthorn berry extract or valerian root may have calming effects on the heart. However, consult a healthcare provider before trying them, especially if you have underlying medical conditions or are taking medications.