Tachycardia, or rapid heart rate, is more than 100 BPM for adults.
There are many factors that can lead to a rapid heart beat. Some, like physical exertion, are normal and healthy. Others, like excessive caffeine intake, can be easily corrected. The normal, at-rest heart rate for adults is 60-to-100 beats per minute. Tachycardia is a medical term for a faster-than-normal heart rate -- for adults, more than 100 beats per minute. Sudden or prolonged rapid heart rate for no apparent reason could be cause for professional evaluation. Finding the best method of slowing a rapid heart beat depends on understanding the underlying causes.
Instructions
1. Breathe deeply. If possible, sit or lie down. As you breathe, concentrate on the rise and fall of your abdomen. Do this for several minutes. The sympathetic nervous system's response to stress is one cause of increased heart rate. When we're startled or frightened, our bodies speed up. Activating the parasympathetic nervous system with slow, drawn-out breathing can turn off this stress response.
2. Avoid caffeine and other stimulants, including nicotine. These substances increase heart rate. Cut down on the amount of coffee, tea and caffeinated sodas you drink each day. Be wary of diet pills, because many contain stimulants.
3. Eat a balanced diet, including vegetables to ensure proper nutrient intake. Take dietary supplements, though only after checking with your health care professional. Abnormal heart rate can be caused by a deficiency of potassium and magnesium. Leafy green vegetables, nuts, meat and milk are good sources of both.
4. Exercise daily to reduce stress and strengthen your heart. A strong heart pumps blood more efficiently, with fewer beats per minute. Start slow, aim for 30 minutes of aerobic exercise a day, and stick with it. Ask your doctor for help selecting activities that are right for you.
5. Learn a relaxation technique like deep breathing or meditation, and practice regularly. Each day, set aside time to calm your mind and relax your body. The more you practice, the more effectively you can use these techniques when you feel an episode of rapid heart rate coming on.
6. Keep a log of episodes of tachycardia (rapid heart rate). Record when and where they occur, how long they last, your heart rate during the episode, and what you were feeling at the time. If the episodes are persistent, see a doctor. The information in your log may help your doctor identify the seriousness and underlying causes of the tachycardia.
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