How to relieve anxiety disorder with fast heartbeat

The rapid heartbeat caused by anxiety disorder can be alleviated through deep breathing exercises, progressive muscle relaxation, mindfulness meditation, regular exercise, and psychological counseling. Excessive excitement of the sympathetic nervous system during anxiety attacks can lead to palpitations, which require physiological regulation intervention.

1. Deep breathing exercises

Abdominal breathing can activate the parasympathetic nervous system and rapidly reduce heart rate. Slowly inhale through the nose for 4 seconds, causing the abdomen to rise, hold your breath for 2 seconds, then exhale through the mouth for 6 seconds, repeating 5-10 cycles. This method directly inhibits the cardiac acceleration response by regulating the balance of the autonomic nervous system, making it suitable for use during sudden palpitations.

2. Progressive muscle relaxation

Gradually tighten and then relax muscle groups from toes to face, maintaining tension in each area for 5 seconds before completely relaxing. This body scanning technique can interrupt the somatic response of anxiety, reduce stress hormone levels in the blood, and thus slow down the heartbeat. It is recommended to practice twice a day for 15 minutes each time.

3. Mindfulness meditation

focuses on the meditation training of current breathing and bodily sensations, which can reduce the catastrophic cognition of palpitations. Conducting 10 minutes of mindfulness observation daily can reduce amygdala activity and improve autonomic nervous system regulation function. Research shows that continuous 8-week exercise can significantly reduce resting heart rate.

4. Regular exercise

3-5 times a week, 30 minutes of aerobic exercise such as brisk walking and swimming, can improve cardiac efficiency and reduce basal heart rate. After exercise, the secretion of endorphins in the body increases, which helps alleviate anxiety. Be careful to avoid vigorous exercise 3 hours before bedtime to prevent sympathetic nervous system stimulation.

5. Psychological counseling

Cognitive behavioral therapy can help identify and change negative thinking patterns towards physical symptoms. Gradually adapt to palpitations and reduce fear avoidance behavior through systematic desensitization training. When severe anxiety is accompanied by persistent tachycardia, it is necessary to cooperate with a doctor for combined medication and psychological treatment.

It is necessary to maintain a regular daily routine, limit caffeine and alcohol intake, and avoid using electronic devices before bedtime. When accompanied by severe symptoms such as chest pain and fainting, timely medical attention should be sought to rule out organic heart disease. Long term anxiety patients can record changes in heart rate and emotional diaries to help identify triggering factors and develop personalized coping strategies.