Tips for How to Lower Your Resting Heart Rate, Plus Explanations From a Cardiologist

Your heart is a complicated muscle, but some parts are refreshingly straightforward. Case in point: Your heart rate, also known as your pulse. Your pulse changes with your activity levels — it can go sky-high in the middle of a HIIT workout, or when you’re very nervous before a meeting or interview. It’s generally slower when you’re calm and relaxed.

But your resting heart rate has little to do with your activity level at any given moment. It’s about how hard your heart has to “work” while you’re just relaxing. I spoke with Dr. Sadeer Al-Kindi, MD, a preventative cardiologist at Houston Methodist, to find out what a healthy resting heart rate is and how to lower resting heart rate if it’s too high. 

What Is Resting Heart Rate?

Your resting heart rate, or RHR, is the number of times your heart beats per minute while your body is at rest. This means fully at rest — sitting or lying down without movement. It’s generally measured in beats per minute, or BPM.

[Read More: How to Find Your Maximum Heart Rate]

Ironically, the more you raise your heart rate regularly and intentionally with exercise, the lower your resting heart rate might become. And that’s generally a good thing. Here’s all the information you’ll need.

Why Is Resting Heart Rate Important?

Your RHR is a measure of your heart health and overall health.

I’ll take you through a quick Q&A to give you the basics:

• A consistently higher heart rate (greater than 100BPM) — Dr. Al-Kindi explains that this “may indicate underlying arrhythmia or may be related to underlying health issues like heart disease.” 
• A consistently low resting heart rate (less than 60BPM) — Dr. Al-Kindi says that this “can be healthy, especially in people who engage in exercise, but can sometimes signify a heart problem, such as heart blockage, or other health problems, such as thyroid disease.”

What about when your heart rate isn’t consistently under 60BPM or over 100BPM, but it still gets there?

Experiencing a fast heart rate at rest for extended periods of time is not just indicative of heart problems, but can actually lead to heart problems, including weakening of the heart muscle, Dr. Al-Kindi explains.

Ultimately, whether abnormally fast or slow, it’s in your best interest to get an idea of your resting heart rate. “It is important that the type of rhythm and the cause of abnormal resting heart rate be determined,” Dr. Al-Kindi explains.

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It’s imperative to see a healthcare provider if you’re experiencing a fast or slow heart rate accompanied by symptoms such as shortness of breath, chest pain, dizziness, or lightheadedness. 

For fitness purposes, knowing your resting heart rate is helpful when establishing target heart rate zones. You can also use your RHR to find your heart rate variability and heart rate reserve.

What Is a Good Resting Heart Rate?

“Good” is subjective when it comes to resting heart rate. “Normal” is the word Dr. Al-Kindi uses here instead. Dr. Al-Kindi says the normal range is 60 to 100 beats per minute. 

• Tachycardia refers to a resting heart rate above 100BPM.
• Bradycardia refers to a resting heart rate below 60BPM.

“Factors influencing resting heart rate include age, genetics, fitness level, body size, and health conditions,” Dr. Al-Kindi says. “Fitter individuals tend to have a lower resting heart rate due to a stronger heart muscle, while people with excess body weight tend to have a higher resting heart rate.” 

[Read More: What Is Heart Rate Variability?]

Other factors, like anxiety and stress, infections, pain, and medications influence resting heart rate, too, explains Dr. Al-Kindi. Because of all this, it’s wiser to consider a normal heart rate range as opposed to a “good” or “bad” resting heart rate. 

How To Find Resting Heart Rate 

The best time to find your RHR is right when you wake up, before getting out of bed. This is because your heart rate will change throughout the day even when you are “at rest” — for instance, working at your desk. Even though you are sitting still while working, your heart rate may be higher due to stress and small movements, like fidgeting. 

You can also wear a heart rate monitor or fitness tracker, such as a FitBit or Apple Watch, while you sleep to get RHR readings. 

Tips for Lowering Your Resting Heart Rate

Does your resting heart rate consistently eclipse 100 beats per minute? If your healthcare provider has ruled out underlying medical causes, a few lifestyle changes may be in order.

Exercise Consistently

Engaging in regular physical activity, especially aerobic exercise, makes your heart stronger. Cardio workouts like walking, running, swimming, and cycling improve cardiovascular health and your baseline fitness.

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Over time, your heart will strengthen and become more efficient at circulating blood. It won’t have to work as hard while you’re resting — thus, your RHR will decrease in time. (1)(2)

Try Mind-Body Exercise 

Mind-body exercises like yoga and tai chi won’t strengthen your heart muscle in the way that more vigorous exercise does, but these forms of movement are valid ways to lower your resting heart rate. (3)(4)(5)

Such exercises have been linked to improved heart rate variability and lower blood pressure, at least in the short term. A long-term mind-body practice may reduce daily stress, which in turn may reduce your resting heart rate. (3)(4)(5)

Spend Time Outdoors

Spending time in nature is associated with a variety of improved mental and physical health markers, including heart rate. In fact, even watching videos of nature has been shown to improve heart rate variability and reduce stress, according to a 2022 study in Frontiers in Psychology. Getting outside for a walk is a great way to strengthen your heart and enjoy the relaxing properties of nature. (6)(7)(8)

Minimize Caffeine and Nicotine

Caffeine and nicotine both act as stimulants. A stimulant is a type of drug that amps up the nervous system and causes several physiological responses, including an increase in heart rate. 

Research suggests that large doses of caffeine can cause your heart to beat faster temporarily. (9) However, if you’re in otherwise good heart health, you may not have to worry if you’re not exceeding a maximum daily dose of 400 milligrams. 

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As for nicotine, the drug is known to increase heart rate. Avoiding or minimizing consumption may help reduce your resting heart rate, as well as bring along a number of other health benefits. (10)

Avoid Alcohol

Like caffeine and nicotine, alcohol can cause a temporary increase in resting heart rate, including your heart rate while sleeping. Avoiding alcohol consumption can help keep your heart rate lower. Heavy, long-term alcohol consumption is associated with an increased risk of various forms of heart disease, including high blood pressure and stroke. (11)(12)

Reduce Stress

Keeping stress levels low may also keep your resting heart rate low. High stress levels have been associated with an uptick in heart rate, which occurs when your body releases stress hormones adrenaline and noradrenaline. Prolonged stress may also increase heart rate during sleep. (13)(14) 

Prioritize Sleep 

Quality sleep — and enough of it — is essential for overall health. Lack of sleep or sleep disturbance may affect your heart rate the next day, with studies showing that short sleep has been linked to a higher resting heart rate and an increased risk of heart disease. (15)(16)

https://www.youtube.com/watch?v=7c3EDZ8AOPE

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Plus, if you get enough sleep, you’re more likely to exercise the next day and less likely to be stressed out — two things that can help keep your heart rate lower. 

Maintain a Weight Range That Supports Heart Health

Higher-weight people may sometimes have higher resting heart rates than lower-weight people, though research does not always isolate factors clearly. To meet the metabolic demands of adipose tissue (body fat), your heart must increase the amount of blood it pumps out and receives back from the body. This can increase resting heart rate and the risk of atrial fibrillation (AFib), a potentially dangerous heart arrhythmia. (17)(18)

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A “healthy weight” looks different for everyone, so consider speaking with a qualified nutrition, fitness, and/or medical professional to learn what a healthy weight range is for you, and how to achieve it.

Stay Hydrated 

Chronically low water intake may adversely impact cardiovascular function. Dehydration can cause a decrease in blood volume since you’re getting less water into your system. And one study in the American Journal of Physiology found that “Heart rate showed a significant and sustained fall after water drinking.” (19)

Eat a Heart-Healthy Diet 

Taking care of your heart is the best way to ensure it beats healthily. Nutrition affects the overall health of your cardiovascular system. Eating a diet rich in whole grains, fruits, vegetables, and healthy fatty acids (omega-3s and omega-6s) is good for your heart and your heartbeat. The Mediterranean diet is a good example of a heart-healthy diet.

Takeaways

• A “normal” resting heart rate range is 60 to 100 beats per minute. 
• A high RHR may be indicative of heart disease, heart attack, or other heart problems.
• Athletes may have resting heart rates as low as 40 beats per minute. 
• You can achieve a lower heart rate by engaging in regular cardiovascular exercise. 
• Avoiding caffeine and alcohol and reducing stress may lower your RHR. 

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

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