Your heart rate—also called your pulse—is the number of times your heart beats per minute. A normal resting heart rate for most adults is 60–100 beats per minute (BPM). While occasional fluctuations are normal, a consistently high heart rate may signal underlying health issues. Fortunately, several natural and medical strategies can help you lower your heart rate and support your heart health.

 

1. Stay Hydrated

Dehydration causes your heart to work harder, which can increase your heart rate. Drinking enough water daily helps your heart pump blood more efficiently and can bring your pulse down. Hydration needs vary by age, activity level, and health status, so consult your doctor or a dietitian for guidance.

 

2. Practice Deep Breathing

Breathing exercises like belly breathing, box breathing, or the 4-7-8 method can calm your nervous system and reduce heart rate. These techniques engage your diaphragm and activate the body’s relaxation response, which lowers both heart rate and blood pressure.

 

3. Reduce Stress

Chronic stress triggers the fight-or-flight response, raising your heart rate and blood pressure. Combat stress by:

  • Exercising regularly

  • Maintaining social connections

  • Getting 7–9 hours of sleep per night

  • Enjoying calming hobbies like reading or gardening

 

4. Limit Alcohol Consumption

Alcohol can raise your heart rate—even hours after drinking. If you're trying to reduce your pulse, consider:

  • Setting drink limits or alcohol-free days

  • Alternating alcoholic beverages with water

  • Finding alternative activities to replace social drinking

  • Seeking support from friends or professionals if needed
     

 

5. Avoid Smoking

Smoking damages blood vessels and makes the heart work harder. Quitting smoking can improve circulation and lower your resting heart rate. To quit:

  • Choose a quit date

  • Remove smoking triggers

  • Use stress-relief techniques

  • Consider nicotine replacement or prescribed medications

  • Get support from loved ones or healthcare providers

 

 

6. Get Regular Physical Activity

Exercise strengthens the heart, making it more efficient. Over time, regular aerobic or endurance training can reduce resting heart rate. Beneficial activities include:

  • Walking

  • Yoga or tai chi

  • Strength training

  • Biking or hiking

If you're new to exercise, start with short walks and gradually increase intensity.

 

7. Cut Back on Caffeine

Caffeine stimulates your nervous system and can cause a temporary spike in heart rate. To reduce caffeine intake:

  • Gradually cut back to avoid withdrawal symptoms

  • Choose decaffeinated drinks

  • Monitor your body's response to caffeine-containing products

 

8. Get Enough Quality Sleep

During deep non-REM sleep, your heart rate and blood pressure naturally decrease. Getting 7–9 hours of sleep per night helps maintain heart health. Improve your sleep by:

  • Limiting screens before bed

  • Keeping your room cool and dark

  • Sticking to a consistent sleep schedule

  • Getting sunlight exposure during the day

 

9. Maintain a Healthy Weight

Excess weight puts added strain on your heart. Losing weight—when recommended by your doctor—can help lower your heart rate and reduce your risk for cardiovascular disease. Tips include:

  • Eating more fruits, vegetables, and whole grains

  • Reducing saturated fat and processed foods

  • Incorporating regular physical activity

 

10. Stay Cool in Hot Weather

Heat makes your heart pump harder to regulate body temperature, increasing heart rate. To protect your heart:

  • Avoid peak sun hours

  • Wear light, breathable clothing

  • Stay in the shade or indoors during extreme heat

  • Drink plenty of water and avoid alcohol or caffeine

 

 

11. Meditate Regularly

Meditation activates your parasympathetic nervous system, lowering your heart rate and promoting relaxation. To get started:

  • Sit in a quiet, comfortable space

  • Focus on your breath or a calming word

  • If your mind wanders, gently return your focus

  • Start with just a few minutes a day and build from there

 

12. Consider Medications (When Necessary)

If lifestyle changes aren’t enough, your healthcare provider may recommend medications. One common class is beta-blockers, which slow the heart rate and are often used for high blood pressure, heart failure, or after a heart attack.

 

What Is a Normal Resting Heart Rate?

A typical resting heart rate for adults is 60–100 BPM. Athletes may have lower heart rates due to better cardiovascular conditioning, while higher rates may result from:

  • Stress or strong emotions

  • Physical activity

  • Temperature changes

  • Medical conditions like thyroid issues or diabetes

 

When To See a Healthcare Provider

You should talk to your doctor if:

  • Your heart rate is consistently too low (<60 BPM) or too high (>100 BPM)

  • You experience dizziness, fatigue, fainting, or chest pain

  • Your heart rate suddenly changes without explanation

In emergencies—especially with symptoms like chest pain or shortness of breath—call 911 immediately.

 

Quick Summary

To naturally lower your heart rate:

  • Stay hydrated

  • Manage stress and practice deep breathing

  • Sleep well, eat healthily, and exercise regularly

  • Avoid caffeine, alcohol, and tobacco

  • Try meditation and, if needed, talk to your doctor about medications

Lowering your heart rate can benefit your overall heart health and reduce your risk for cardiovascular disease. Always consult with a healthcare provider to determine the most appropriate approach for your specific needs.