Practice slow breathing (inhale 4–6 seconds, exhale 6–8 seconds)
Try paced breathing for 5–10 minutes
Sit or lie down and relax your muscles
Use mindfulness or calming techniques (e.g., guided breathing, body scan)
Avoid stimulants: caffeine, nicotine, energy drinks, decongestants
Avoid heavy exercise and intense workouts until rate is normal
Stay hydrated and eat regular meals
Limit alcohol
Get adequate sleep
Reduce stress triggers and create a calm environment
Check for and treat underlying causes (fever, dehydration, pain, anxiety)
Review medications/supplements with a clinician if they may raise heart rate
If you have a home blood pressure/heart rate monitor, track your readings and symptoms
Seek urgent care if you have chest pain, shortness of breath, fainting, severe dizziness, confusion, or sustained very fast heart rate (e.g., >120 bpm at rest)