Breathing To Slow Heart Rate Naturally: Technique And Tips

breathing to slow heart rate

Feeling your heart race can be scary. One important fact is that deep breathing can lower your heart rate naturally. This article will show you simple breathing techniques to calm your heart.

Ready? Let’s begin.

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The Impact of Slow Breathing on Heart Health

Slow breathing does wonders for your heart health. It’s like a gentle massage for your cardiovascular system. When you breathe slowly, at about six breaths per minute, something magical happens inside your body.

Your heart rate slows down, and your blood pressure lowers. This isn’t just relaxing; it’s actually making you healthier from the inside out. Studies show that this kind of breathing can lead to an increase in the fluctuations of both heart rate and blood pressure—signs that your heart is getting a healthy workout without even moving.

This simple act of taking deep, controlled breaths also reduces stress hormones in your blood. Think of it as hitting the pause button on life’s chaos to give your heart a break. Over time, these little pauses can add up to significant benefits for your arteries and overall cardiovascular wellness.

By adopting slow breathing techniques into daily practice, not only do you pave the way towards calming mental states but also arm yourself against common issues like high blood pressure and anxiety-induced palpitations.

Let’s explore some effective techniques now that can help lower your heart rate naturally.

Effective Breathing Techniques to Lower Heart Rate

Lower your heart rate with these effective breathing techniques—try diaphragmatic breathing, the 4-7-8 method, equal length breaths, 30-second breathing, box breathing, alternate nostril breathing, pursed lip breathing, and humming while breathing.

Diaphragmatic Breathing

This breathing is also called belly breathing, engages the diaphragm, causing it to do most of the work during inhalation. This technique allows for deeper breaths and is a powerful tool for reducing stress hormones in the blood, leading to lower heart rate and blood pressure.

Start by sitting comfortably with one hand on your chest and the other on your belly. Breathe in slowly through nose, feeling your stomach rise more than your chest.

Exhale slowly through pursed lips as if you’re blowing out a candle, tightening your stomach muscles to completely push out air.

Practicing this method daily can significantly enhance cardiac function by promoting relaxation and improving pulmonary systems. Not only does it help in managing stress and anxiety but also supports overall mental health by creating a state of calmness.

Engaging regularly in diaphragmatic breathing offers an effective way to control heartbeat and promote cardiovascular health without medication or medical intervention.

Related: How To Breathe During Exercise Properly

The 4-7-8 Method

The 4-7-8 Method is a simple yet very powerful way to slow down your heart rate and bring calm to your body. You start by completely exhaling through your mouth, making whoosh sound. Then, close mouth and inhale quietly through nose for a count of four.

Hold that breath for seven seconds before exhaling fully through your mouth, creating the whoosh sound again, this time for eight seconds. This one cycle should be repeated three more times.

Practicing this breathing technique can help reduce stress hormones in the blood, naturally lowering blood pressure and heart rate. It’s especially beneficial during times of anxiety or stress — exactly when you need peace the most.

After mastering the 4-7-8 Method, exploring other effective techniques like Equal Length Breaths could further enhance your journey toward better heart health and relaxation.

Equal Length Breaths

Achieving balance and harmony through your breath is a cornerstone of spiritual growth. Equal length breaths involve inhaling and exhaling for the same duration, such as 4 counts in and 4 counts out.

This technique fosters a serene rhythm, calming both mind and body while positively impacting heart rate variability. As you breathe in equal measures, your heart responds by stabilizing its pace, bringing a sense of tranquility to your inner world.

The concept behind equal length breaths aligns with scientific findings that controlled slow breathing can prompt physical changes like reduced blood pressure and stress hormone levels.

30-Second Breathing

Transitioning from equal length breaths to the quick relaxation of 30-second breathing, this technique involves deep inhales and slow exhales for half a minute. It’s a swift practice that can instantly calm your mind and steady your heart rate when stress hits.

By focusing on gentle and deliberate breathing for just 30 seconds, you can trigger your body’s relaxation response and lower both blood pressure and heart rate.

Thirty-Second Breathing stands as a rapid tool to naturally reduce heart rate during moments of anxiety or tension.. It is an approachable method that promptly guides you towards soothing breath control, serving as an effective way to manage immediate stress by harnessing the power of controlled respiration… Its simplicity allows for swift integration into daily routines – offering a moment of release amidst life’s bustling cadence… This brief but impactful exercise provides relief by signaling your body to relax through precise breath modulation.

Box Breathing

Box breathing, also known as square breathing, is simple yet very powerful technique that involves inhaling, holding the breath, exhaling, and then pausing again in equal counts. This technique can be especially very beneficial for those interested in spirituality and personal growth as it encourages mindful awareness and control of the breath.

Inhaling deeply for count of four seconds, holding the breath for four seconds, exhaling slowly and relaxed for another count of four seconds, and then pausing again for four seconds helps to regulate heart rate and promote relaxation.

Box breathing aims to bring about a sense of calmness by engaging with the rhythm of your breath.

Alternate Nostril Breathing

Alternate Nostril Breathing, also known as Nadi Shodhana, is a powerful breathing technique that promotes balance and relaxation. It involves using thumb and ring finger to alternately close off one nostril while inhaling and exhaling through the other.

This practice helps synchronize the left and right hemispheres of the brain, calming the mind and reducing stress. Additionally, it can aid in lowering heart rate and blood pressure, making it an effective tool for enhancing overall cardiovascular health.

Nadi Shodhana has been shown to lower levels of stress hormones in the blood while promoting feelings of calmness and well-being. Incorporating this gentle yet impactful breathing exercise into your routine can be beneficial for managing anxiety, finding inner harmony, and nurturing spiritual growth.

Pursed Lip Breathing

Pursed lip breathing involves inhaling deeply through your nose and exhaling slowly through pursed lips. This technique helps regulate your breath and can slow down your heart rate, promoting a sense of calmness.

It’s a simple yet effective way to naturally promote relaxation and could be integrated into your meditation practice or spirituality journey.

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Humming While Breathing

Transitioning from the Pursed Lip Breathing technique, you can explore another calming method known as Humming While Breathing. This technique involves incorporating a gentle humming sound into your breathing practice to enhance relaxation and promote mindfulness.

It’s a simple yet effective way to find inner peace and lower your heart rate naturally.

When focusing on spirituality and personal growth, integrating Humming While Breathing can create a soothing meditative experience. The vibrations produced by humming resonate within the body, inducing a sense of tranquility and aiding in stress reduction.

Additional Measures to Lower Heart Rate

Cooler places, gentle walks, drinking water, and relaxation techniques can help reduce your heart rate – all natural ways to encourage a calmer cardiovascular state.

Moving to a Cooler Place

Find a cooler place to relax, as temperature can affect your heart rate. Cooling down helps regulate your body’s response to stress and reduces heart rate. Lower temperatures can slow your heart rate naturally and promote relaxation.

Soothing environments with cool temperatures can contribute to calming the mind and lowering heart rate.

Remember, cooling off in a relaxing environment is beneficial for naturally slowing down the heart rate and promoting overall cardiovascular health, supporting your spiritual and meditative journey.

Gentle Walk

Transitioning from moving to a cooler place, engaging in a gentle walk can also help in naturally lowering heart rate and promoting a sense of calm and well-being. With an easy stroll, you can connect with nature, allowing your mind to quiet and your body to relax.

Taking slow, intentional steps amidst serene surroundings can aid in reducing stress hormones while gently stimulating blood circulation without overwhelming the body. As you walk at a leisurely pace, take deep breaths, inhaling for 4 count and exhaling for 6 counts to further enhance the calming effect on your heart rate.

As you immerse yourself into the serene environment during your gentle walk, remember that this activity not only supports cardiovascular health but also helps manage stress and anxiety.

Drinking Water

After a gentle walk, staying hydrated is crucial for maintaining overall well-being. Drinking water helps in regulating your heart rate and blood pressure. Hydration plays a very significant role in supporting the cardiovascular system, which is essential for achieving a balanced and calm state of being during meditation or spiritual practices.

Adequate hydration can contribute to managing stress and promoting relaxation by stabilizing your heart rate. Additionally, it assists in preventing the heart rate from climbing too high during moments of anxiety or tension.

Ensuring you consume enough water; around 8 glasses daily can support your body’s natural mechanisms of reducing stress hormones in the blood while contributing to optimal heart health.

Using Relaxation Techniques

Relaxation techniques are vital for managing stress and controlling your heart rate. Techniques like deep breathingmeditation, and progressive muscle relaxation can help calm mind and body.

Deep breathing exercises, in particular, are effective in reducing stress hormones in the blood and lowering both blood pressure and heart rate. These techniques can be a simple yet powerful way to promote overall cardiovascular health while providing a sense of peace and tranquility.

Incorporating these relaxation methods into your everyday routine allows you to better manage anxiety, which contributes to a lower heart rate. By practicing deep-breathing exercises consistently, you can not only reduce stress but also maintain control over your heart rate naturally.

When to Seek Medical Assistance for Heart Rate Concerns

If you experience persistent rapid or irregular heartbeats, seek medical help. Seek immediate assistance if accompanied by chest pain, dizziness, fainting, or shortness of breath. Most importantly, do not delay seeking medical care for any concerning changes in your heart rate or rhythm.

Remember to consult a healthcare professional immediately if you have concerns about your heart rate that are impacting your well-being. If you notice sudden and severe increases in your pulse rate that are unexplained or prolonged despite using relaxation techniques and breathing exercises, it is crucial to seek prompt medical evaluation.


Looking to naturally slow your heart rate? Breathing exercises can help! Deep, controlled breaths promote relaxation and lower blood pressure. Try diaphragmatic breathing, the 4-7-8 method, or equal length breaths for quick relief.

Additional measures like a gentle walk or moving to a cooler place can complement these techniques. Remember, practicing deep breathing regularly can lead to long-term benefits for heart health and well-being.


Can deep breathing really help lower my heart rate?

Absolutely! Deep breathing exercises are a very powerful tool to slow your heart rate and even lower blood pressure. This magic happens because deep breaths can activate the baroreflex, easing your blood vessels and promoting calm.

What’s the deal with the relationship between my breathing and heart rate?

Here’s a cool fact: there’s a direct link between how you breathe and your heart rate. When you take slow, deep breaths, it helps balance your oxygen and carbon dioxide levels, which can stabilize or even reduce your heart rate.

How often should I do these breathing exercises to see results?

Consistency is key! Practicing daily—even just for a few minutes—can make a big difference in managing stress levels, improving blood flow, and keeping that heart rate in check.

Are there specific times when using breathing techniques is more effective?

Yes indeed! Try these methods during moments of stress or anxiety, while running to maintain endurance without overworking your heart, or before bed to combat insomnia caused by racing thoughts or palpitations.

Do any medical conditions benefit from controlled breathing practices like pranayama?

You bet—they’re not just for relaxation; they’re also therapeutic! Conditions like high blood pressure (hypertension), cardiac arrhythmia (irregular heartbeat), and even recovery processes like pulmonary rehab find controlled breathing incredibly beneficial.

Besides lowering my heart rate, what other perks does practicing good breathing offer?

Oh, there are loads! From boosting lung function to helping manage conditions related to high blood pressure and improving overall cardiovascular health—good breathing habits work wonders for both mind and body wellness.


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