3 natural ways to calm heart palpitations

TL;DR: Heart palpitations often come from stress and anxiety. This short guide covers three natural ways to calm heart palpitations: slow deep breathing, a glass of cold water (or cold water sprayed on the face), and a cup of lemon balm tea. It also lists the warning signs that mean it’s time to stop the home remedies and call a cardiologist.

Have you ever felt your heart pounding against the chest? Did you get red in the face when it happened? These signs can suggest you have heart palpitations. Did you know that pregnant women and people who suffer from panic attacks are more prone to having this problem?

Today you will learn 3 ways of regulating your palpitations naturally and safely.

What causes heart palpitations in the first place?

Unregular heart rate can have many causes, but the main ones are stress and anxiety. Heart palpitations are usually followed by shortness of breath, dizziness, blurry vision, chest pain, sweating, nausea, vomiting, and even fainting. That’s why calming the nervous system is usually where the home fixes start.

1. Deep breathing

The best way of controlling heart palpitations is through deep breathing. It helps alleviate anxiety and normalizes heartbeats. Deep breaths also relax the body.

Besides deep breaths, you can also sit comfortably with crossed legs. Slowly and deeply inhale through your nose, allowing your abdomen to expand with each breath. You can put one hand over your belly and the other over the heart while doing this technique. Slowly exhale through your mouth. Repeat for a few minutes until your heart rate slows down.

2. A glass of cold water (and cold water on the face)

Do you have a habit of drinking water? Did you know that not ingesting liquids regularly can cause irregular heartbeats? Try drinking a glass of cold water to restore your heartbeat. Besides, drinking water also reduces stress, anxiety, and dizziness.

Oh, did you know that spraying cold water on your face also works for heart palpitations and panic attacks?

3. Lemon balm tea

Besides these tricks, lemon balm tea also works in cases of palpitation. The herb acts as a gentle tranquilizer, helping reduce anxiety.

To make the tea, add one teaspoon of lemon balm to a cup of hot water. Cover and let it infuse for 5 to 10 minutes. Drink a cup of this tea whenever you have heart palpitations.

How to put it all together

Use these tips only when you have palpitations and, if you can make lemon balm tea, do it. These little tricks combined with the tea will bring more peace and calm to your heart.

• Sit with crossed legs, inhale slowly through your nose, and exhale slowly through your mouth until your heart rate slows down.
• Drink a glass of cold water, or spray cold water on your face.
• Steep one teaspoon of lemon balm in a cup of hot water, covered, for 5 to 10 minutes, then sip.

When to stop and call a doctor

Immediately go to emergency care or talk to a cardiologist if your palpitations take longer than an hour to disappear, worsen with time, or if they are followed by symptoms like dizziness, chest tightness, or shortness of breath. Talk to your doctor if you feel these symptoms, especially if they worsen or happen frequently, or if you have a family history of heart disease.

The takeaway

Stress and anxiety are the main drivers behind most palpitations, and three simple tools help in the moment: deep breathing, cold water, and lemon balm tea. Use them together, not alone. Watch the red flags above. If quiet, practical tips like this are your speed, the newsletter lands once a week.

Frequently asked questions

What is the main cause of heart palpitations?

Unregular heart rate can have many causes, but the main ones are stress and anxiety. Heart palpitations are usually followed by shortness of breath, dizziness, blurry vision, chest pain, sweating, nausea, vomiting, and even fainting.

How do you actually do the breathing technique?

Sit comfortably with crossed legs. Slowly and deeply inhale through your nose, allowing your abdomen to expand with each breath. Put one hand over your belly and the other over the heart. Slowly exhale through your mouth. Repeat for a few minutes until your heart rate slows down.

How do you make the lemon balm tea?

Add one teaspoon of lemon balm to a cup of hot water. Cover and let it infuse for 5 to 10 minutes. Drink a cup of this tea whenever you have heart palpitations. Lemon balm acts as a gentle tranquilizer, helping reduce anxiety.

When should you stop home remedies and see a doctor?

Go to emergency care or talk to a cardiologist if your palpitations take longer than an hour to disappear, worsen with time, or are followed by dizziness, chest tightness, or shortness of breath. Talk to your doctor if they worsen or happen frequently, or if you have a family history of heart disease.