Sit down and slow your breathing
Practice paced breathing (inhale 4 seconds, exhale 6 seconds) for several minutes
Avoid caffeine, nicotine, energy drinks, and alcohol
Stay hydrated
Avoid stimulants and decongestants (especially pseudoephedrine) unless prescribed
Eat regular meals; avoid large meals and very spicy foods if they trigger symptoms
Reduce stress and anxiety with relaxation techniques (progressive muscle relaxation, mindfulness)
Check for triggers such as lack of sleep, dehydration, vigorous exercise, illness/fever, and electrolyte imbalance
Review medications and supplements with a clinician (including thyroid meds, inhalers, weight-loss supplements, and stimulants)
If palpitations start during exercise, stop activity and rest until they settle
Keep a log of episodes (time, duration, heart rate if available, triggers, symptoms, recent foods/meds)
Use a wearable or home monitor to record a rhythm strip or heart rate during symptoms if available
Seek urgent care or call emergency services if palpitations occur with chest pain, shortness of breath, fainting, severe dizziness, new weakness, or sustained rapid heartbeat (e.g., >120 bpm at rest)
Contact a clinician promptly if palpitations are frequent, worsening, last longer than a few minutes, or are associated with lightheadedness or irregular pulse
Get immediate medical evaluation if you have a history of heart disease, prior arrhythmia, or are pregnant and symptoms are new or concerning