Try these breathing techniques to manage your heart palpitations:

• Deep Breathing – Sit up straight and inhale through your nose.  Count to 4 or 5.  Hold your breath for a count of 5 and exhale through your mouth for a count of 8.  Repeat several times.  You can do this technique lying down too.  My heart palpitations were so bad that I would get very weak (my average heart rate was 213 beats a minute).  I would have to hold my breath for even longer and I felt that it helped to oxygenate my cells.  My theory was the oxygen would help me from feeling so weak.

• I’m out of breath! (Use to regain your regular breathing pattern) - Relax your neck and shoulders. Inhale slowly through your nose and count to 3.  Pretend you are about to whistle and breathe out for a count of 6 or longer.  Repeat until you are able to breathe at your normal rate.

• Abdominal Focused Breathing – Put one hand on your chest and one on your abdomen.  Inhale through your nose and your belly should extend out. (If your chest extends out more than your abdomen you are not properly doing this exercise so keep trying!)  Hold your inhaled breath for a count between 5 and 7. Breathe out of your mouth and your belly should pull back in.  Repeat five times. 

• Short & Shallow – Take a short breath through your nose and blow out through mouth.  Repeat 10 times.  

Some people may find that focusing on their breathing actually makes them hyperventilate or panic. Should this happen to you, contact your doctor or counselor and discuss other techniques to relax.

Dr. Robert Fulford, DO says, “The foundation of prosperous health depends on the basic ability of getting oxygen to the cells, and deep breathing is the simplest, most fundamental method of accomplishing that.”

Remember, breathing exercises help keep chest muscles (like your heart) active!

Are you on overdrive and don’t sleep much at all?

Your racing heart beat could be caused by lack of sleep.  We know that everyone has different sleep patterns, but in general, the average person needs between 7 and 9 hours of sleep.  If you are getting less that 7 or not truly resting, your sleep deprivation could be a contributing factor for your heart palpitations.

Why would lack of sleep cause my arrhythmia?

Without proper sleep, your body will be fatigued.  If your body is tired all of the time then it will not function in its normal capacity.  As your body starts to work harder just to try and reach its regular functioning capabilities, then your heart will work harder. When your heart works harder, it can increase the occurrence of an irregular heartbeat.

What is the solution?

Well, it would be easy for me to say…”Just get some sleep,” but I know many times it is not that easy.  Keep your mind occupied with something else other than focusing on the fact that you are not sleeping. Try some simple sleep exercises, here are a few suggestions:

• Count backward from 1000 by 3s or 4s.  Change your pattern night to night.

• Use the alphabet and pick a topic.  For example, names.  Start with A and think of a name, like Alice.  B for Betty.  Each letter you add repeat from the beginning.

• Do a word search, crossword or other puzzle.

• Tighten your body, part by part and let it relax.  For example, make your toes as tight as you can for 5 seconds, and then feel them relax for 5 seconds.  Go up your body until you reach your head.

• Take deep relaxing breaths (see my breathing exercises article).
  

• Keep the TV and or computer out of your bedroom; they can distract you from sleep.

If you have tried various relaxation exercises and still find you cannot sleep, you should talk to your doctor about it or take something natural like valerian to help you relax and sleep.  You need to sleep!  It is vital for the rejuvenation of your body, mind and…heart!

LINK – how to choose a supplement.

Cigarette smoking is a major cause of heart palpitations, rapid heartbeat and arrhythmia.

What is the link?

Simply put, nicotine is a stimulant and when you smoke, nicotine accelerates the electrical conducting system within your heart.

What about if I only smoke occasionally?

You may consider yourself a social smoker and you’re not worried about occasional heart palpitations or arrhythmia you experience, but the truth is, your rapid heartbeat will become more persistent.  The reason for this is that your heart will begin to suffer from tar oils and toxins from the cigarette smoke.

How do I quit?

It is a big challenge to quit smoking, but the reward and result for your body can be positively astounding.  I am not a smoker; I obviously don’t have first hand experience to know how difficult the hurdles will be, but I do know there are unlimited resources to assist you through the process.  Perhaps meeting with a counselor or doctor to determine a course of action is a good place to start.  Try to redirect your smoking habits and fill the “cigarette void” with another activity such as exercise. You have to change your routine and want to quit!  Don’t be afraid to lean on others.  Join a support group and when you’re having a rough day, call up your support system (family, friends, co-workers, etc…) and talk through it!  If you want it, you can do it!

I’ve quit smoking and my palpitations have increased, why?

Some people may find that their heart palpitations increase after they have stopped smoking.  This is normal because your body will need time for your lungs, cells and heart to feel healthy again.  Also, a side effect of many medications can cause changes in your heart rhythm (arrhythmia, heart palpitations, heart flutters, etc…).  A supplement regime can be beneficial to help your body recover and rebuild more quickly. (ß LINK)

I like to remind people that most heart palpitations are just a nuisance and are not life-threatening, but to determine that… you should talk to your doctor.

There are things you can do to decrease your stress and get your heart palpitations under control. Supplements were the most important addition to my life and truly have proved to be an absolute essential part of my recovery, but I have also made massage part of my routine. What better way to combat stress than with a little self pampering, but it benefits go beyond just indulgence. A number of research studies by the American Massage Therapy Association show massage can reduce heart palpitations and heart rate.

You need to figure out how to let go a little and massage can provide you that outlet. There are actually heart massage techniques that can be performed by your massage therapists. The most important thing to a successful massage is communication with your massage therapist. They need to know what type of massage is actually relaxing for you. I have had a few massages where I assume they know what feels good to me and clearly they don’t. Speak up! If the pressure is too much or if you’re uncomfortable, let your therapist know right away. Remember the goal is relax and unwind. When you loosen up, your palpitations will slow down.

If you don’t have the extra money, do it yourself or have a friend or love one give you a massage. There have been numerous studies on the healing benefits of touch! Even if you don’t get a massage by a trained therapist, it will still feel great!

Just a reminder… the first place to start if you are experiencing heart arrhythmia or heart palpitations is at your doctor. Usually a racing heart is not cause for alarm, but it is always important to make sure it isn’t a result of a serious health condition.

Extra pathways in the heart can cause heart palpitations.  Heart disease can also cause arrhythmias.  Other causes can be: stress (like what happened to me); caffeine; anxiety; drugs, including diet pills and over the counter meds for colds; alcohol; thyroid issues; lack of oxygen.

What is a normal heart rate?

A normal heart beat is 60 – 100 beats a minute and should beat at a steady and even pace.

How do I know if I have arrhythmia and if I need help with arrhythmia?

You would literally feel your heart flutter, racing heart beat, heart pounding out of your chest or something similar to that. (heart skips a beat (too many?))
You could also experience pain in your chest, weakness or fatigue, lightheadedness or shortness of breath. When I stood up or just climbed up the stairs, I used to feel the blood rush into my head and my head would start throbbing and I would be short of breath. I would stop at the top of the stairs to catch my breath (very nonchalantly so no one would notice).

There is no need to be worried if you feel an occasional racing heart beat or heart flutter.
It is always good to rule things out though with your Dr.