How to Lower Heart Rate Immediately (Proven Method)

Описание: Learn how to lower your heart rate immediately!
Check out my free breathing exercise app "Pocket Breath Coach":
https://pocketbreathcoach.app.link/pE...

Pulse Oximeter: https://amzn.to/3CwsbiL

You can lower your heart rate in a little as 15 minutes with a simple breathing exercise.

This breathing technique has helped thousands of people to lower their heart rate.

The breathing exercise is a simple pattern of breathing in for 4 seconds, and breathing out for 8 seconds, and repeating that pattern over and over.

It works is because your heart rate and your breathing rate are deeply connected. They are both controlled by the autonomic nervous system, which governs your body's 'fight or flight' and 'rest and digest' responses.

There's a natural process called "Respiratory Sinus Arrhythmia" that causes the heart rate to speed up as you breathe in and slow down as you breathe out.

And you can use this to lower your heart rate by slowing down your breathing rate, and making the exhale twice as long as the inhale.

So if you inhale for 4 seconds, and exhale for 8 seconds, and repeat that for several minutes, your heart rate will gradually slow down.

Your heart rate can slow down in just one long exhale, but you'll probably get better results by doing the 4-8 pattern repeatedly for 15 to 20 minutes, especially if your heart is beating really fast.

I have a video on youtube that will guide your breathing in this 4-8 pattern. And that video has hundreds of comments with people posting their heart rate before and after.

And I also have a mobile app called Pocket Breath Coach that makes it really easy to do these breathing exercises. I'll tell you more about that at the end of the video.

To stay on this 4-8 pattern for 15-20 minutes, it really helps to use a breath pacer to guide your breathing. And I've got a free app that you can download that uses relaxing sounds and animations to guide your breathing. And it makes it really easy to breathe slowly and deeply for a long period of time. And when you open the app it has the "lower your heart rate" breathing exercise right here on the home page. It's called pocket breath coach and I'll put a link to it below, and it's totally free for android and apple devices.

How to measure your heart rate

Another thing that really helps is using a device to measure your heart rate. One device that works great for this is a pulse oximeter. It's shows your blood oxygen levels, but it also shows your heart rate in real time.

The most simple way to measure it is to put your hand over your heart and start breathing in the 4-8 pattern. After a few breaths, you may be able to feel the heart speeding up slightly as you inhale, and slowing down slightly as you exhale.

A lot people bought these these during the covid pandemic, so if you may already have one. Or you can use a smart watch, or if you don't have anything around that can measure heart rate, you put your hand on your chest, and you'll be able to feel your heart beat slowing down over time.

I'll use my app Pocket Breath Coach to guide my breathing, and I'll show my heart rate with the pulse oximeter.