How to Calm a Racing Heart Beat

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A racing heartbeat, medically known as palpitations, can be a startling and sometimes frightening experience. While often benign, it can also signal underlying health issues. This comprehensive guide will equip you with a deep understanding of why your heart might race and, more importantly, provide you with actionable strategies to effectively calm it, both in the moment and for long-term well-being.

Understanding the Rhythmic Symphony: What is a Racing Heartbeat?

Before diving into calming techniques, it’s crucial to grasp what constitutes a “racing heartbeat.” Your heart, a remarkable muscular pump, typically beats between 60 and 100 times per minute at rest. When we talk about a racing heartbeat, we’re referring to a noticeable increase in this rate, often accompanied by a sensation of pounding, fluttering, or even skipped beats. It might feel like your heart is trying to escape your chest, or you might simply be acutely aware of its rhythm in a way you usually aren’t.

This sensation isn’t always indicative of a problem. Your heart rate naturally increases during exercise, emotional excitement, or even when you’re surprised. However, when these palpitations occur without an obvious trigger, or are accompanied by other symptoms, it warrants attention.

The Heart’s Electrical System: A Brief Overview

To understand why your heart might race, it’s helpful to visualize its intricate electrical system. Your heart has its own natural pacemaker, the sinoatrial (SA) node, located in the right atrium. This node generates electrical impulses that spread through the atria, causing them to contract and pump blood into the ventricles. The impulses then travel to the atrioventricular (AV) node, which acts as a gatekeeper, momentarily delaying the signal to allow the ventricles to fill completely before they contract. This synchronized electrical activity ensures efficient blood circulation. Disruptions in this finely tuned system can lead to arrhythmias, including a racing heartbeat.

Decoding the Triggers: Why Does Your Heart Race?

The causes of a racing heartbeat are diverse, ranging from lifestyle factors to underlying medical conditions. Identifying the potential triggers is the first step towards effective management.

The Usual Suspects: Lifestyle and Environmental Factors

Many instances of a racing heartbeat can be attributed to our daily habits and surrounding environment. These are often the easiest to identify and address.

1. Stress, Anxiety, and Panic Attacks

This is perhaps the most common culprit. When you experience stress, anxiety, or a full-blown panic attack, your body initiates the “fight or flight” response. This physiological cascade releases stress hormones like adrenaline and cortisol, which prepare your body for perceived danger. One of adrenaline’s primary effects is to increase heart rate and blood pressure, diverting blood to essential muscles. This is a survival mechanism, but in modern life, it can be triggered by deadlines, social pressures, or even just persistent worry. The sensation of a racing heart during these times can, in turn, exacerbate the anxiety, creating a vicious cycle.

  • Concrete Example: Imagine you’re about to give a presentation to a large audience. Your palms sweat, your breath quickens, and you suddenly feel your heart pounding in your chest. This is a classic example of adrenaline-fueled palpitations due to performance anxiety.

2. Excessive Caffeine Intake

Coffee, tea, energy drinks, and certain sodas all contain caffeine, a potent stimulant. While a moderate amount can provide a welcome energy boost, too much can overstimulate your central nervous system and directly affect your heart. Caffeine can increase the contractility of your heart muscle and accelerate the firing of the SA node, leading to a faster and more forceful heartbeat. The effects can be more pronounced in individuals who are sensitive to caffeine or consume it on an empty stomach.

  • Concrete Example: After drinking three large cups of strong coffee in a short period, you might notice your heart fluttering uncomfortably and feel a general sense of jitters.

3. Nicotine and Smoking

Nicotine, the primary active ingredient in tobacco products, is another powerful stimulant. When inhaled, nicotine rapidly enters the bloodstream and triggers the release of adrenaline. This not only increases heart rate but also constricts blood vessels, leading to elevated blood pressure. Chronic smoking also damages blood vessels and the heart over time, making it more susceptible to arrhythmias.

  • Concrete Example: A long-time smoker who lights up after a stressful day might experience a sudden bout of palpitations as the nicotine takes effect.

4. Alcohol Consumption

While a small amount of alcohol might initially seem to relax you, excessive drinking, especially binge drinking, can significantly impact your heart rhythm. Alcohol can directly affect the electrical pathways of the heart and also dehydrate the body, disrupting electrolyte balance, both of which can lead to palpitations. This is often referred to as “holiday heart syndrome,” as it’s commonly seen after periods of heavy alcohol consumption, like during holidays.

  • Concrete Example: Waking up the morning after a night of heavy drinking, you might notice your heart thumping erratically and feel generally unwell.

5. Dehydration

Water is essential for countless bodily functions, including maintaining electrolyte balance. Electrolytes like potassium, sodium, and calcium play a critical role in the electrical impulses that regulate heart rhythm. When you’re dehydrated, these electrolyte levels can become imbalanced, potentially leading to irregular heartbeats and palpitations.

  • Concrete Example: After a strenuous workout on a hot day without adequate fluid intake, you might feel lightheaded and experience a racing or irregular heartbeat.

6. Certain Medications

Many medications, both prescription and over-the-counter, can have a racing heartbeat as a side effect. These include:

  • Decongestants: Many cold and flu medications contain pseudoephedrine or phenylephrine, which are vasoconstrictors and can raise heart rate.

  • Asthma Inhalers: Some bronchodilators used for asthma, like albuterol, can stimulate beta-receptors in the heart, leading to increased heart rate.

  • Thyroid Medications: Overdosing on thyroid hormone replacement therapy can mimic hyperthyroidism, a condition known to cause palpitations.

  • Diet Pills: Many weight loss supplements contain stimulants that can accelerate heart rate.

  • Concrete Example: Someone taking a new prescription for a decongestant might notice their heart racing more frequently than usual.

7. Intense Physical Exertion

While regular exercise strengthens your heart, sudden, intense exertion when you’re not accustomed to it can momentarily push your heart rate very high. This is a normal physiological response, but it can feel alarming if you’re not expecting it.

  • Concrete Example: Sprinting to catch a bus when you haven’t exercised in months can leave you breathless with a pounding heart.

The Underlying Currents: Medical Conditions

Beyond lifestyle factors, a racing heartbeat can be a symptom of various medical conditions that require diagnosis and treatment by a healthcare professional.

1. Arrhythmias

Arrhythmias are disorders of the heart’s electrical system, causing irregular heartbeats. While a racing heart is a type of arrhythmia, there are many specific forms:

  • Supraventricular Tachycardia (SVT): A rapid heart rate originating from the upper chambers of the heart (atria). SVT often starts and stops abruptly.

  • Atrial Fibrillation (AFib): An irregular and often very rapid heart rhythm that starts in the atria. AFib can significantly increase the risk of stroke.

  • Ventricular Tachycardia (VT): A rapid heart rate originating from the lower chambers of the heart (ventricles). VT can be very serious and life-threatening.

  • Premature Atrial Contractions (PACs) and Premature Ventricular Contractions (PVCs): These are “extra” or “skipped” heartbeats that can sometimes cause a fluttering or pounding sensation. While often benign, frequent PACs or PVCs can sometimes indicate underlying issues.

  • Concrete Example: You’re sitting calmly, and suddenly your heart starts pounding at an incredibly fast, regular rate for several minutes before abruptly returning to normal – this could be an SVT episode.

2. Thyroid Problems (Hyperthyroidism)

The thyroid gland, located in your neck, produces hormones that regulate metabolism. An overactive thyroid (hyperthyroidism) floods the body with these hormones, accelerating many bodily functions, including heart rate. Other symptoms might include weight loss, increased appetite, nervousness, and heat intolerance.

  • Concrete Example: You’ve been losing weight despite eating more, feeling constantly hot, and your heart seems to be racing constantly. These symptoms might prompt a visit to your doctor for thyroid testing.

3. Anemia

Anemia is a condition where your blood lacks healthy red blood cells, which are responsible for carrying oxygen throughout your body. When your body isn’t getting enough oxygen, your heart has to work harder and faster to compensate, leading to a racing heartbeat. Other symptoms include fatigue, pallor, and shortness of breath.

  • Concrete Example: You’ve been feeling unusually tired, looking pale, and even climbing a flight of stairs leaves you breathless with a pounding heart.

4. Low Blood Sugar (Hypoglycemia)

For individuals with diabetes, or sometimes in non-diabetics, a sudden drop in blood sugar can trigger an adrenaline release as the body tries to raise blood glucose levels. This adrenaline surge can lead to a racing heart, alongside symptoms like shakiness, sweating, dizziness, and confusion.

  • Concrete Example: A diabetic individual who has skipped a meal or taken too much insulin might suddenly feel shaky and notice their heart racing.

5. Fever and Infection

When your body is fighting an infection or has a fever, your metabolic rate increases, and your heart has to work harder to circulate blood and immune cells. This often results in an elevated heart rate.

  • Concrete Example: You have a high fever due to the flu, and you notice your heart is beating much faster than usual, even when you’re resting.

6. Dehydration (Severe) and Electrolyte Imbalances

While mild dehydration was mentioned as a lifestyle factor, severe dehydration or significant imbalances in electrolytes (potassium, sodium, magnesium, calcium) can critically impair heart function and lead to severe arrhythmias.

  • Concrete Example: An athlete participating in an endurance event in hot weather who hasn’t replenished fluids and electrolytes might collapse with a severely irregular and racing heartbeat.

7. Structural Heart Disease

Underlying issues with the heart’s structure, such as valve problems, heart muscle weakness (cardiomyopathy), or congenital heart defects, can disrupt normal blood flow and electrical signals, leading to palpitations.

  • Concrete Example: Someone born with a heart valve abnormality might experience palpitations as a symptom of their heart working harder to compensate for the faulty valve.

8. Sleep Apnea

Sleep apnea is a condition where breathing repeatedly stops and starts during sleep. These episodes of interrupted breathing cause a drop in oxygen levels, which puts stress on the heart and can lead to a racing heartbeat and other arrhythmias, particularly at night or upon waking.

  • Concrete Example: Your partner often tells you that you snore loudly and stop breathing periodically during the night, and you frequently wake up feeling unrested with a pounding heart.

Immediate Action: How to Calm a Racing Heart in the Moment

When your heart suddenly starts racing, the immediate priority is to bring it back to a normal rhythm and alleviate any discomfort or anxiety. These techniques are designed for rapid intervention.

1. The Vagal Maneuvers: Harnessing the Vagus Nerve

The vagus nerve is a crucial nerve that plays a significant role in regulating heart rate and other involuntary bodily functions. Stimulating the vagus nerve can often slow down a racing heart, particularly in cases of SVT.

  • Bearing Down (Valsalva Maneuver):
    • Explanation: This involves exhaling forcefully against a closed airway, similar to straining during a bowel movement. This increases pressure in the chest, which stimulates the vagus nerve.

    • Actionable Steps: Take a deep breath, close your mouth, pinch your nose, and try to exhale forcefully for 10-15 seconds as if you’re trying to blow up a very stiff balloon.

    • Concrete Example: You feel your heart suddenly take off. You immediately take a deep breath, hold it, and bear down with all your might for about 10 seconds. You might feel a “thud” as your heart rate slows.

  • Coughing Forcefully:

    • Explanation: Similar to the Valsalva maneuver, a strong, sustained cough can briefly increase intrathoracic pressure and stimulate the vagus nerve.

    • Actionable Steps: Deliver several hard, deep coughs in quick succession.

    • Concrete Example: Your heart starts racing rapidly. You immediately try coughing hard, as if you have something stuck in your throat, for a few seconds.

  • Gagging:

    • Explanation: Inducing a gag reflex, either with your finger or by thinking about something unpleasant, can also stimulate the vagus nerve.

    • Actionable Steps: Carefully and gently insert a clean finger into the back of your throat to induce a gag reflex, or visualize something that naturally makes you gag.

    • Concrete Example: Your heart is still racing after trying to bear down. You cautiously use a finger to lightly touch the back of your tongue, triggering a gag reflex that helps slow your heart.

  • Cold Water Immersion (Facial Dive Reflex):

    • Explanation: Splashing cold water on your face or immersing your face in a bowl of ice water triggers the “diving reflex,” which slows heart rate and constricts blood vessels.

    • Actionable Steps: Fill a bowl with very cold water (and ideally some ice). Take a deep breath, hold it, and immerse your face in the water for 10-20 seconds.

    • Concrete Example: You’re in your kitchen, and your heart is racing. You quickly fill a bowl with cold water and ice, take a deep breath, and plunge your face in for a few seconds, feeling your heart rate gradually decrease.

2. Deep Breathing Exercises: The Power of the Breath

Rapid, shallow breathing is often associated with stress and anxiety, which can worsen palpitations. Deep, controlled breathing, on the other hand, activates the parasympathetic nervous system (the “rest and digest” system), which slows heart rate.

  • Diaphragmatic Breathing (Belly Breathing):
    • Explanation: This technique focuses on breathing deeply into your abdomen rather than your chest, promoting fuller oxygen exchange and calming the nervous system.

    • Actionable Steps: Lie down or sit comfortably. Place one hand on your chest and the other on your abdomen just below your rib cage. Inhale slowly through your nose, feeling your abdomen rise. Exhale slowly through pursed lips, feeling your abdomen fall. Aim for 6-10 breaths per minute.

    • Concrete Example: You feel your heart fluttering. You sit down, close your eyes, and focus on breathing slowly and deeply into your belly, counting to four on the inhale, holding for one, and counting to six on the exhale.

  • 4-7-8 Breathing Technique:

    • Explanation: A specific rhythmic breathing pattern that acts as a natural tranquilizer for the nervous system.

    • Actionable Steps: Exhale completely through your mouth, making a “whoosh” sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a “whoosh” sound, to a count of eight. Repeat for four cycles.

    • Concrete Example: During a panic attack accompanied by a racing heart, you remember the 4-7-8 technique. You start breathing in for 4, holding for 7, and exhaling for 8, repeating this several times until you feel a sense of calm.

3. Hydration: Water as Your Ally

Dehydration can directly trigger or worsen palpitations. Rehydrating quickly can sometimes bring your heart rate down.

  • Actionable Steps: Slowly sip a glass of water, ideally room temperature. Avoid gulping, as this can lead to discomfort. If you suspect electrolyte imbalance, consider a rehydration solution or a sports drink (in moderation).
    • Concrete Example: You’ve been out in the sun and your heart is racing. You immediately reach for a bottle of water and slowly drink it, feeling your heart gradually settle.

4. Gentle Movement and Rest: Listening to Your Body

Sometimes, a change in position or gentle activity can help.

  • Lie Down and Elevate Legs:
    • Explanation: Lying down can help stabilize blood pressure. Elevating your legs can promote blood flow back to your heart, potentially easing its workload.

    • Actionable Steps: Lie on your back on a firm surface. Place a pillow or cushion under your lower legs to elevate them above your heart level.

    • Concrete Example: Your heart is pounding while you’re standing. You find a quiet spot, lie down on the floor, and prop your feet up on a chair, focusing on slow breaths.

  • Gentle Stretching or Walking:

    • Explanation: If your racing heart is due to anxiety or pent-up energy, gentle movement can sometimes help release tension. Avoid strenuous activity.

    • Actionable Steps: Take a slow walk around the room, or perform some gentle stretches for your neck, shoulders, and back.

    • Concrete Example: You’re feeling restless and anxious with a racing heart. Instead of sitting still, you decide to take a short, slow walk around your garden, focusing on the fresh air.

5. Distraction and Grounding Techniques: Shifting Your Focus

When your heart races due to anxiety, focusing on the sensation can escalate the panic. Distraction and grounding techniques can break this cycle.

  • Engage Your Senses (5-4-3-2-1 Technique):
    • Explanation: This technique helps pull your mind away from anxious thoughts by focusing on your immediate environment.

    • Actionable Steps: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

    • Concrete Example: Your heart is racing, and you’re starting to panic. You look around the room: “I see a blue wall, a wooden desk, a green plant…” You then touch your shirt, the table, etc., until you feel more grounded.

  • Mental Engagement:

    • Explanation: Divert your mind with a mentally engaging task.

    • Actionable Steps: Do a simple puzzle, count backward from 100 by threes, or recall details of a favorite memory.

    • Concrete Example: Your heart won’t stop fluttering. You start mentally listing all the ingredients in your favorite meal, or you try to recall the names of all your childhood pets.

6. Over-the-Counter Remedies (Use with Caution):

While not first-line interventions for an acute episode, some supplements are sometimes used for mild heart rhythm support, but always consult a doctor.

  • Magnesium:
    • Explanation: Magnesium is an essential electrolyte that plays a role in heart muscle function and nerve transmission. Deficiency can sometimes contribute to palpitations.

    • Actionable Steps: If you suspect a magnesium deficiency (and after consulting a doctor), a magnesium supplement might be considered. However, this is not an immediate fix for an acute episode.

    • Concrete Example: After discussing it with your doctor, you start taking a daily magnesium supplement as part of your long-term heart health strategy.

Long-Term Strategies: Preventing a Racing Heart

While immediate interventions are crucial, the most effective approach to managing a racing heart involves addressing underlying causes and adopting lifestyle changes that promote cardiovascular health.

1. Stress Management: Taming the Inner Storm

Since stress and anxiety are major triggers, robust stress management techniques are paramount.

  • Regular Exercise:
    • Explanation: Physical activity is a powerful stress reducer. It releases endorphins, improves mood, and helps the body process stress hormones.

    • Actionable Steps: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, jogging, swimming, or cycling.

    • Concrete Example: You commit to a daily 45-minute brisk walk in the park, noticing that your overall anxiety levels decrease, and you have fewer racing heart episodes.

  • Mindfulness and Meditation:

    • Explanation: These practices train your mind to stay in the present moment, reducing rumination and anxiety.

    • Actionable Steps: Start with guided meditations (many free apps are available). Practice mindfulness by paying attention to your senses during daily activities, like eating or walking.

    • Concrete Example: You dedicate 10 minutes each morning to a guided meditation session, finding that it helps set a calmer tone for your day and reduces your heart’s tendency to race.

  • Yoga and Tai Chi:

    • Explanation: These ancient practices combine physical postures, breathing exercises, and meditation, effectively reducing stress and improving body-mind connection.

    • Actionable Steps: Join a local yoga or Tai Chi class, or follow online tutorials for beginners.

    • Concrete Example: You enroll in a weekly yoga class, finding that the combination of movement and breathwork significantly calms your nervous system.

  • Adequate Sleep:

    • Explanation: Sleep deprivation puts stress on your body, increasing cortisol levels and making you more susceptible to palpitations.

    • Actionable Steps: Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment.

    • Concrete Example: You start going to bed at the same time every night, turning off screens an hour before bed, and creating a dark, quiet room, noticing you wake up feeling more refreshed and your heart is less likely to race.

  • Time Management and Boundary Setting:

    • Explanation: Overwhelm from too many commitments can be a major stressor.

    • Actionable Steps: Learn to prioritize tasks, say no to additional commitments when necessary, and delegate when possible.

    • Concrete Example: You realize your packed schedule is a huge source of stress. You start using a planner, setting realistic deadlines, and politely declining non-essential invitations.

2. Dietary Adjustments: Fueling Your Heart Right

What you eat and drink profoundly impacts your cardiovascular health.

  • Reduce Caffeine Intake:
    • Explanation: Gradually cutting back on caffeine can significantly reduce palpitations for sensitive individuals.

    • Actionable Steps: Instead of quitting cold turkey, slowly reduce your daily intake. If you drink three cups of coffee, try two, then one, or switch to decaf.

    • Concrete Example: You decide to switch from your morning energy drink to green tea, and then eventually to herbal tea, noticing a significant reduction in your heart’s erratic behavior.

  • Limit Alcohol Consumption:

    • Explanation: Moderation is key. Excessive alcohol can directly irritate the heart.

    • Actionable Steps: Stick to recommended guidelines (up to one drink per day for women, up to two for men). Consider alcohol-free days.

    • Concrete Example: You decide to limit yourself to one glass of wine with dinner on weekends instead of several drinks throughout the week, and your “holiday heart” symptoms disappear.

  • Stay Hydrated Consistently:

    • Explanation: Regular hydration maintains electrolyte balance and supports overall heart function.

    • Actionable Steps: Carry a water bottle and sip throughout the day. Aim for 8 glasses of water daily, more if you’re active or in a hot climate.

    • Concrete Example: You make it a habit to fill a large water bottle each morning and ensure it’s empty by the end of the day, noticing fewer instances of lightheadedness and palpitations.

  • Balanced Diet Rich in Fruits, Vegetables, and Whole Grains:

    • Explanation: A nutrient-dense diet provides essential vitamins, minerals (like magnesium and potassium), and antioxidants that support heart health.

    • Actionable Steps: Incorporate plenty of leafy greens, berries, whole grains, and lean proteins into your meals. Limit processed foods, excessive sugar, and unhealthy fats.

    • Concrete Example: You start making smoothies with spinach and berries for breakfast and switch from white bread to whole-wheat, ensuring your body receives vital nutrients for heart health.

  • Monitor Electrolytes (if recommended by doctor):

    • Explanation: In some cases, specific electrolyte imbalances might need targeted dietary or supplemental adjustments, but this should only be done under medical guidance.

    • Actionable Example: Your doctor identifies a low potassium level. They recommend increasing your intake of potassium-rich foods like bananas, potatoes, and avocados.

3. Lifestyle Modifications: Holistic Well-being

Beyond diet and stress, other lifestyle choices contribute to heart health.

  • Quit Smoking:
    • Explanation: Smoking is one of the most detrimental habits for heart health. Quitting dramatically reduces the risk of arrhythmias and other cardiovascular diseases.

    • Actionable Steps: Seek support from smoking cessation programs, nicotine replacement therapy, or prescription medications if needed.

    • Concrete Example: You enroll in a local smoking cessation program and, with consistent effort, successfully quit smoking, experiencing a significant improvement in your overall cardiovascular well-being.

  • Maintain a Healthy Weight:

    • Explanation: Obesity puts extra strain on your heart and increases the risk of conditions like high blood pressure and diabetes, which can contribute to palpitations.

    • Actionable Steps: Combine a balanced diet with regular exercise to achieve and maintain a healthy body mass index (BMI).

    • Concrete Example: Through dietary changes and consistent exercise, you lose 15 pounds, noticing that your heart feels less strained, and palpitations are less frequent.

  • Manage Underlying Medical Conditions:

    • Explanation: If your racing heart is a symptom of an underlying condition (e.g., hyperthyroidism, anemia, sleep apnea, diabetes), effective management of that condition is paramount.

    • Actionable Steps: Adhere to your doctor’s treatment plan for any diagnosed medical conditions. Take prescribed medications as directed.

    • Concrete Example: You have been diagnosed with an overactive thyroid. By consistently taking your prescribed thyroid medication, your hormone levels normalize, and your racing heart episodes diminish.

  • Regular Medical Check-ups:

    • Explanation: Routine visits to your doctor allow for early detection and management of potential heart-related issues or other conditions that could cause palpitations.

    • Actionable Steps: Schedule annual physicals and discuss any concerns or changes in your health, especially heart-related symptoms.

    • Concrete Example: You make sure to go for your annual physical, where your doctor performs routine blood tests and discusses any new symptoms you’ve experienced, ensuring potential issues are caught early.

When to Seek Medical Attention: Recognizing Red Flags

While many instances of a racing heart are benign, it’s crucial to know when to seek professional medical advice. Don’t hesitate to consult a doctor if:

  • Palpitations are frequent, persistent, or worsening.

  • They are accompanied by other concerning symptoms:

    • Chest pain or pressure

    • Shortness of breath

    • Dizziness or lightheadedness

    • Fainting or near-fainting spells

    • Unexplained sweating

    • Fatigue

  • You have a history of heart disease or other serious medical conditions.

  • You suspect a medication is causing your palpitations.

  • You experience a racing heart with no apparent trigger.

  • You are concerned about your symptoms.

Your doctor will likely conduct a thorough examination, take a detailed medical history, and may order tests such as:

  • Electrocardiogram (ECG/EKG): Records the electrical activity of your heart.

  • Holter Monitor or Event Recorder: Portable devices that record your heart’s activity over 24 hours or longer to catch intermittent arrhythmias.

  • Blood Tests: To check for thyroid problems, anemia, electrolyte imbalances, or other markers.

  • Echocardiogram: An ultrasound of the heart to evaluate its structure and function.

  • Stress Test: To see how your heart responds to exertion.

Understanding the potential causes and having a plan of action can significantly reduce the anxiety associated with a racing heart. By combining immediate calming techniques with long-term lifestyle adjustments and appropriate medical care, you can regain control and support a healthier, calmer heart.