Deep breathing exercises effectively slow heart rate during anxiety by activating the parasympathetic nervous system.
Breathing Techniques
Inhale slowly through your nose for a count of four, hold for four, then exhale through your mouth for a longer count of six to eight. This extends the out-breath, which directly reduces heart rate more than inhaling.
Box breathing—inhale four, hold four, exhale four, hold four—also calms racing thoughts and stabilizes rhythm quickly.
Abdominal breathing, where your belly rises instead of your chest, promotes efficient oxygen use and counters shallow panic breaths.
Mindfulness Practices
Progressive muscle relaxation tenses and releases muscle groups from toes to head, easing physical tension tied to anxiety.
Mindfulness meditation focuses on the present moment, lowering heart rate after even short sessions like five to ten minutes daily.
Visualization of a calm place distracts from anxious triggers while grounding senses brings awareness back to the body.
Lifestyle Adjustments
Regular exercise like walking or yoga releases endorphins, reducing baseline anxiety and resting heart rate over time.
If symptoms persist with chest pain or shortness of breath, consult a healthcare professional to rule out other issues.