How to relieve palpitations caused by anxiety

Anxiety induced palpitations can be alleviated through deep breathing exercises, progressive muscle relaxation, mindfulness meditation, regular exercise, and psychological counseling. Anxious palpitations are usually caused by emotional stress, autonomic nervous system disorders, hyperventilation, caffeine intake, or chronic diseases.

1. Deep breathing exercises

Abdominal breathing can directly regulate autonomic nervous system function and alleviate hyperventilation caused by anxiety. Specifically, the 4-7-8 breathing method can be used. Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale slowly through the mouth for 8 seconds. Repeat this process to lower heart rate. This method activates the parasympathetic nervous system to counteract the overactive state of the sympathetic nervous system caused by anxiety.

2. Progressive relaxation

Tighten and relax muscle groups from toes to scalp, maintaining tension for 5 seconds each time before completely relaxing. This type of physical feedback training can interrupt the somatic response of anxiety and alleviate symptoms such as hand tremors and chest tightness associated with palpitations. It is recommended to practice twice a day, with a focus on relaxing the shoulder, neck, and chest muscles.

3. Mindfulness meditation

is a meditation method that observes current bodily sensations without judgment, which can reduce excessive reactions in the amygdala. Focusing on breathing or body scanning exercises for 10 minutes every day can reduce the interference of catastrophic thinking on heart rate. Research shows that continuous mindfulness training for 8 weeks can significantly reduce the frequency of anxiety related palpitations.

4. Regular exercise

3-5 times a week for 30 minutes of aerobic exercise such as brisk walking and swimming can increase levels of endorphins in the brain and improve autonomic nervous system regulation. The process of core body temperature decrease after exercise can induce physiological sedative effects, which are particularly effective for palpitations caused by anticipatory anxiety. Be careful to avoid vigorous exercise three hours before bedtime.

5. Psychological counseling

Cognitive behavioral therapy can identify and change catastrophic thinking patterns that trigger palpitations. The counselor will guide the exposure therapy to gradually adapt to palpitations and break the fear cycle of physical symptoms. Severe anxiety accompanied by palpitations may require group therapy or relaxation skills training.

It is important to maintain a regular daily routine, avoid alcohol and caffeinated beverages, and drink warm milk or chamomile tea before bedtime. Recording the time and environment of palpitations can help identify triggers, and it is recommended to cooperate with heart rate variability biofeedback training. If palpitations are accompanied by chest pain or persist for more than 20 minutes, seek medical attention immediately to rule out organic heart problems. Long term anxiety patients can undergo regular monitoring of heart rate and blood pressure, and if necessary, use anti anxiety drugs under the guidance of a psychiatrist.