When you feel your pulse racing or your heart beating too fast, it's time to gain control of your breath and slow your heart rate. Though increasing your heart rate is the main goal of cardiovascular exercise, lowering your heart rate into the normal range of 60 to 80 beats per minute is just as important for your health. Slowing the heart rate should be a goal in times of excess stress or nervousness, as well as in the cooldown phases of your cardio workouts.
Long Strides and Low Arms
When your heart rate is up because of physical exertion, you can use two basic steps to slow it. A classic way for runners, skaters, and power walkers to slowly lower heart rate (preferred over sudden stopping and resting) is lengthening strides and varying directions.
Slow down movements and take long steps forward while stretching your ankles and hips with a slight lunging movement. After 20 steps, begin to take big steps sideways. Step out wide, then together, 10 times while keeping arms low, leading first with one leg and then repeating on the other side. Finally, take 20 long strides moving backward.
While raising arms helps elevate heart rate, lowering arms is basic step used to decrease heart rate, especially in aerobic exercise or dance classes. Any movement that uses waist-high arms or arms in the air can be modified to include only leg movements while keeping the arms low, below the waist. For example, step-touch while clapping overhead will raise heart rate, but do step-touch back and forth with relaxed swinging arms to lower it.
Yogic Breathing
Yogic breathing has been shown to reduce heart rate and improve blood flow, making it an excellent choice to elicit what was deemed "The Relaxation Response" in a 1975 book of the same name by Herbert Benson, M.D. Exercises that promote this response, which is the opposite of the "fight or flight" response in human beings, include deep rhythmic breathing and conscious, directed relaxation of muscles in a comfortable position.
To perform a breathing exercise to lower your heart rate, find a comfortable position for your body, preferably seated or resting on your back. Close your eyes. Breathe in deep and slow through the nose and try to fill every inch of your lungs. Exhale through the nose at a slow even pace. Continue these deep rhythmic breaths while consciously relaxing your facial and neck muscle. Do for one minute or for at least five slow inhale/exhale patterns.
Corpse Pose
Corpse pose is a yoga posture that can be used to slow heart rate, lower blood pressure and return body systems to normal after exertion or stress. Choose corpse pose when you can lie down for several minutes. While flat on your back, stretch each limb gently, turn it at the joints, and then relax it on the floor, letting the bones roll to a neutral position. Do not strain to hold arms, legs or head. Breathe in deep, and as you exhale, flatten the pelvis, lengthen the spine. Release any tension being held in any part of your body, especially around your heart. Stay in this pose for at least five minutes, longer if your body needs more time to release tightness from head to toes.
Centering and Meditation
Stress and anxiety can cause your heart rate to rise to unhealthy levels. Tai chi, qigong, mindfulness meditation, other "mind-body" exercises have been shown to calm nerves, slow body systems and improve cardiovascular health.
Perform mind-body exercises that will slow your heart rate in times of stress or after elevating it through physical exertion. Begin with a tai chi centering form called "horse stance" in which you place your feet hip width apart, soften your knees and find a centered body weight. Relax your shoulders, let arms float down to your sides. Rock back and forth on your feet to accentuate the feeling of finding your center. Let your movements flow naturally; don't force any muscles to work to the point of fatigue.
To lower your resting heart rate on a daily basis, practice seated meditation with your legs crossed, mind clear, and breathing patterns deep and even. Be present in your breaths, and mindful only of your existence in the present moment. Be patient with yourself, as thoughts are likely to creep up and occupy your mind. Let your thoughts float away whenever you notice them. Aim for at least 15 minutes a day of quiet meditation to lower your heart rate overall.
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