How to Lower Resting Heart Rate

Medically reviewed by Shari Forschen, NP, MA

Last Updated: December 7, 2021 References Approved

Experts say a normal resting heart rate is typically between 60 to 100 beats per minute (bpm), but most healthy adults have a resting heart rate that's below 90 bpm.^{[1]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Your heart rate, also called your pulse, is the measurement of how many times your heart beats in a 1 minute period. Research suggests that a lower heart rate is typically a sign of better cardiovascular health, though it may be a cause for concern if you're not a trained athlete.^{[2]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} We'll show you how to assess your heart rate, exercise properly, and make a few lifestyle adjustments so you can start lowering your resting heart rate.

1

Take your pulse to learn your current heart rate.

Before lowering your resting heart rate, you need to know your starting point. To take your pulse at the carotid artery, place your index and middle finger tips lightly on one side of your neck, to the side of your windpipe. Press gently until you find the pulse. To get the most accurate reading, count the number of beats in 60 seconds.^{[3]
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Research source}
- Alternatively count the beats in 10 seconds and multiply by six, or 15 seconds and multiply by four.
- To measure your pulse at the wrist, place one hand palm up. With the other hand, place the tips of your index, middle and ring fingers below the base of your thumb until you feel the pulse.
- Alternatively, if you have a stethoscope, you can evaluate your resting heart rate with it. Lift up or remove your shirt to expose the bare skin, place the earpieces in your ears, hold the stethoscope against your chest and listen in. Count the number of beats per minute as you listen.

2

Evaluate your resting heart rate.

A normal resting heart rate should be between 60 and 100 beats per minute (bpm).^{[4]
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Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source} A rate of more than 90 is, however, considered high.^{[5]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- If your heart rate is lower than 60 bpm and you also have the following symptoms —dizziness, shortness of breath and tunnel vision — then you should be evaluated by a doctor.
- The resting heart rate of well trained endurance athletes can be between 40 and 60 bpm.^{[6]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source} They will not, however, experience the adverse symptoms, such as dizziness.
- Test your rate over a few days to get an average.

3

Decide if you need to see a doctor.

A high resting heart rate isn't an immediate danger, but can lead to long-term health problems. In these cases, you should gradually lower your resting heart rate through exercise.^{[7]
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Research source} But if you have a very low pulse, or frequent bouts of unexplained fast heart rates, particularly if these are coupled with dizziness, speak to a doctor.^{[8]
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Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source}
- Generally if a high heart rate is combined with other symptoms you should visit a doctor.
- Account for common causes such as caffeine intake, before you go to the doctors.^{[9]
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  Research source}
- Speak to your doctor if you are on any medications that might be affecting your heart rate, such as beta blockers.

4

Introduce regular exercise into your routine.

This is the best way to gradually and safely lower your resting heart rate. The Centers for Disease Control (CDC) recommends healthy adults get 150 minutes of moderate-intensity aerobic activity (brisk walking) per week and muscle-strengthening activity 2 days or more per week. Muscle-strengthening activities should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).^{[10]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- For a healthier heart, aim for 40 minutes of moderate to vigorous exercise three or four times a week.
- Include stretching and flexibility exercises such as yoga.
- Try to combine this with muscle-strengthening exercises twice a week.^{[11]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}

5

Calculate your maximum heart rate.

Target your resting heart rate by tailoring your exercise routine to a specific heart rate. This way, you can track the intensity of the exercise and how hard your heart is working, gradually increasing it as you become fitter. To do this you need to determine your maximum heart rate. All of the safe methods for this are approximations, but they can give you a general picture.
- One basic method is just subtracting your age from 220.^{[12]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source} So if you are 30, your maximum heart rate will be approximately 190 beats per minute. This method is considered more accurate for those under 40.
- A slightly more complicated recent method is to multiply your age by 0.7, and then subtract that figure from 208. With this technique, a 40-year-old has a maximum heart rate of 180 (208 - 0.7 x 40).^{[13]
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  Research source}

6

Determine your target heart rate zone.

This can help you keep better track of how hard your heart is working. From there, you can organize your exercise regime more precisely.
- As a general rule, heart rate during moderate activities is about 50-69% of your maximum heart rate. When you are first starting to work out, you should aim to keep your heart rate in this, the lower range of your target zone.^{[14]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}
- Hard and vigorous activity will be between 70 and 85% of your maximum.^{[15]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source} You should gradually work up to working out at this level — it should take about six months to safely and comfortably reach this point if you are just beginning to exercises.^{[16]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}

7

Monitor your heart rate during exercise.

Take your pulse at your wrist or neck. Count for fifteen seconds and multiply the number by four. When you are exercising you want to keep your heart rate between 50% and 85% of your maximum. If you are dropping down, try to up the intensity.^{[17]
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Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source}
- If you are relatively new to exercise, increase gradually. You will still reap the benefits and will be less likely to sustain injury or to become discouraged.^{[18]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Be sure to stop exercising for a moment while you take your pulse.

8

Combine your exercise with a healthy diet.

Being overweight makes your heart work harder to pump blood around your body. If you are overweight, linking your exercise regime with a healthy diet will help to lose weight and relieve some of the stress on your heart, which in turn will lower your resting heart rate.^{[19]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}

9

Refrain from using tobacco.

Smokers are known to have higher resting heart rates than non-smokers. Cutting down or preferably quitting smoking will help to lower your heart rate and improve the healthiness of your heart.^{[20]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Nicotine constricts blood vessels and causes damage to heart muscles and vasculature. Quitting smoking can greatly improve blood pressure, circulation and overall health as well as decrease risk for cancer and breathing problems.

10

Cut down on caffeine.

Caffeine and caffeine products such as coffee and tea are well-known to increase heart rate.^{[21]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you think you have a slightly high resting heart rate, lowering your caffeine intake can help to reduce it.^{[22]
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Research source}
- More than two cups of coffee a day can contribute to side effects including an increased heart rate.^{[23]
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  Research source}
- Decaffeinated drinks can help you lower your caffeine intake.

11

Steer clear of alcohol.

Alcohol intake has been connected to increased heart rates and higher average heart rates. Cutting down on the amount of alcohol you consume can help you to lower your resting heart rate.^{[24]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}

12

Reduce your stress levels.

Reducing stress can help you to lower your resting heart rate over time. Stress in extreme amounts can have a negative impact on your health. Practice some activities that help you to relax, such as meditation or tai chi.^{[25]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Try to dedicate a little time each day for a period of relaxation and deep breathing.
- Everyone is different so find what relaxes you.
- Maybe it will be listening to calming music, or taking a long bath.

Expert Q&A

Question

What does it mean if I have a high pulse rate but normal blood pressure?

Shari Forschen, NP, MA
Master's Degree, Nursing, University of North Dakota
Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. Shari has worked in healthcare since 1996 and her expertise lies in acute care bedside nursing on a medical oncology floor. She received her degree from Medcenter one College of Nursing in 2003 and her Family Nurse Practitioner Masters from the University of North Dakota in 2014. Shari is a member of the American Nurses Association.

Shari Forschen, NP, MA

Master's Degree, Nursing, University of North Dakota

Expert Answer

If you are symptomatic with dizziness and/or shortness of breath, then I recommend evaluation by physician. Simple things like dehydration, high caffeine intake, and stress can increase pulse. Practice deep breathing, making time for yourself and meditation to reduce stress.
Question

I'm a 47 year-old male, and my resting heart rate is 72 bpm. How do I reduce my resting heart rate?

Shari Forschen, NP, MA
Master's Degree, Nursing, University of North Dakota
Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. Shari has worked in healthcare since 1996 and her expertise lies in acute care bedside nursing on a medical oncology floor. She received her degree from Medcenter one College of Nursing in 2003 and her Family Nurse Practitioner Masters from the University of North Dakota in 2014. Shari is a member of the American Nurses Association.

Shari Forschen, NP, MA

Master's Degree, Nursing, University of North Dakota

Expert Answer

See the above article for examples on how to do this. Starting exercise routine (after proper assessment and authorization from your primary care provider) can help reduce heart rate, weight and work towards obtaining lower resting heart rate. Eliminating caffeine, stress and nicotine can also reduce pulse rates.