What a healthy person’s heart rate should be and when palpitations are not dangerous

Tachycardia – rapid heartbeat – has become a fairly common phenomenon. It can be caused by excitement, stress, smoking and – in the worst case – a disease of the cardiovascular system. But in what cases you can not worry about the pounding of your heart, when it seems to “jump” out of the chest?

cardiologist

If a person is healthy and in a state of rest he does not disturb or irritate anything, but the pulse exceeds 100-110 beats per minute – this is a reason to think about changing your lifestyle.

There is another side of the coin: slow pulse, or bradycardia. This may indicate congenital features or disease. Make it a rule to have your body examined every year to know everything about your health.

What affects heart palpitations?

Let’s face it: absolutely everything. If we’re talking about the heartbeat of a healthy person, here the increased heart rate depends on many factors:

• chronic stress;
• smoking;
• coffee;
• sleep deprivation;
• alcohol;
• high blood pressure.

And that’s just a small part of the list. Think about what you’ve been doing today before you sound the alarm.

When to put anxiety “on pause”?

Panic is the first thing that causes a rapid heart rate. So let’s take a deep breath, calm down, and learn when you don’t need to run to the doctor.

Exercise

Heart palpitations during exercise are common. But in order not to go beyond the individual pulse rate, be sure to calculate this indicator.

During training, be sure to monitor your heart rate. Increased? Reduce the load.

Fear

You want to say hello to a guy or girl you like, and you immediately start to hear a loud pounding in your ears. Sound familiar? That’s how fear and excitement manifest themselves. Every time you are afraid, your heart starts to frantically “jump” along with your fear. And there is no cause for concern here.

Stress and panic attacks

A state of constant stress keeps your heart rate high. Panic attacks, anxiety, and depression all take their toll on your heart rate. Reduce your stress levels and your heart rate will return to normal.

Lack of sleep and chronic fatigue

If you go to bed at 2 a.m., get up at 7 a.m. and work 19 hours a day, it’s easy to get chronic fatigue. Don’t be surprised if your heart rate regularly hits over 100 beats per minute. It’s your body’s way of reminding you it’s time to rest.

How to bring your pulse back to normal?

Tamaz: In general, almost any breathing exercises will do.

For example, such as.

• “Big Pendulum”. While bending, inhale, then return to the starting position and put your arms around your shoulders. Exhale. Repeat.
• “Head Pendulum”. Tilt your head down and take a sharp inhale, tilt your head back and inhale again. Exhale after each breath, but it should happen as if by itself, without much effort on your part.
• “Pump”. Lean a little forward, hands in a relaxed state. With a sharp inhalation, perform the bend, when you exhale – come back again.

• “Pogonchiki”. Stand or sit up straight, feet slightly narrower than shoulder width. Keep your hands at waist level, clench your fists. As you inhale, sharply lower your arms down, spreading your fingers. At this moment, maximize the tension in your hands and shoulders. On exhalation return to the starting position.
• “Ears”. Stand up, arms lower freely along the body. As you inhale, tilt your head with your ear to the shoulder, then – to the other. Do not forget to exhale, returning to the starting position.

Another way to bring your heart rate back to normal is vagus techniques. For example, take a deep breath, tense your abs and hold your breath for 5-10 seconds, inflate a balloon or lower your face into a basin of ice water. All these measures activate the parasympathetic nervous system and return normal heartbeat.