4 Ways To Calm An Anxious, Racing Heart
Anxiety often causes physical sensations like a racing heart. It creates a fight-or-flight response in the brain that releases adrenaline, causing the heart to beat faster. This, in turn, signals your brain that danger may be ahead, but this feeling is temporary. Thankfully, you can find practical ways to calm your anxiety, resulting in a calmer heartbeat.
1. Take Deep, Slow Breaths
One of the best methods for calming down a racing heart caused by anxiety is taking deep, slow breaths. To do this, inhale slowly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat up to 4 times. Controlling your breathing helps to lower your heart rate and blood pressure. It also reduces the stress levels that your hormones release.
You may need medication to control anxiety, and that’s fine. You ultimately control your dosage, type, and duration — just remember that the goal is to feel better. Anxiety and a rapid heartbeat can contribute to cardiovascular disease. Although you can combat this through 30 minutes of moderate-intensity activity 5 days a week, you may need a little help. If calming your body naturally doesn’t help your anxiety or heart rate, consider seeing a professional for medication.
2. Relax Your Muscles
The progressive muscle relaxation (PMR) technique helps you relax your body and heart. You tense parts of your body before releasing the tension. Start with your feet and work up your body to your thighs, abdomen, arms, shoulders, jaw, and face. PMR reduces heart rate by signalling to your body that it’s okay to relax.
Releasing muscle tension helps your body understand there isn’t danger. The relaxation method reduces stress, heart rate, and anxiety by counteracting your sympathetic nervous system. Take 10- to 15-second breaks between tensing muscle groups.
3. Write Down Your Feelings
In addition to a racing heart, anxiety causes feelings of uneasiness and fear. Training your brain to be present in the moment helps you accept what is real instead of what you perceive could happen. Write down how you feel in the moment. Overthinking situations beyond your control creates stress, but when you write them down, you prioritise and differentiate facts from feelings. This sense of knowing reduces stress levels.
4. Talk It Out
Find your support system and discuss your thoughts. Your social circle provides a safe place to share your feelings, helps you formulate plans to address your situation, and provides comfort. You can also speak to your therapist, who can help you find solutions with no judgment.
You release tension and gain a different perspective when you verbalise your feelings. Talking about the issue helps you avoid dwelling on negative thoughts, which allows your heart to relax. This lets you feel more in control of the situation and receptive to various solutions.
Take Control of Your Anxiety and Win Over Your Heart
Anxiety can feel overwhelming, especially when your heart palpitations increase. But you can use simple techniques to find calm. When you feel triggered by worry, fear, uneasiness, or negative thoughts, try these methods before anxiety sparks.
If your heart races already, remind yourself that it’s OK and call a friend or therapist, breathe, and relax your muscles. Your brain will tell your body there’s no danger, and you can control your anxiety so it doesn’t control you.