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Last Updated on November 27, 2025 by Bilal Hasdemir
Do you feel like your heart is racing because of anxiety? You’re not alone. Anxiety heart palpitations are a common issue that can be really scary. At Liv Hospital, we get how stressful stress and heart palpitations can be.
A leading reseacher says mixing Ayurveda with modern medicine can help with anxiety-related palpitations. We’ll look at simple ways to calm your heart and take back control.
Anxiety can make your heart feel like it’s racing. This is a common and worrying feeling. We’ll look into how anxiety and heart palpitations are linked. We’ll also talk about what causes these irregular heartbeats and how people experience them.
Heart palpitations are when your heart beats in an irregular way. You might feel it pounding or fluttering. These feelings can be scary, and they often happen without warning. Palpitations are symptoms of something else, like anxiety or a serious heart problem.
Anxiety makes your body go into “fight or flight” mode. This releases stress hormones like adrenaline. These hormones make your heart rate and blood pressure go up. For some, this can cause heart palpitations. Many people feel these irregular heartbeats when they’re very anxious.
People feel heart palpitations in different ways. Some say their heart races, others feel it fluttering. Here’s a list of common feelings:
| Symptom | Description |
|---|---|
| Racing Heart | A rapid heartbeat that may feel like pounding in the chest. |
| Fluttering | A sensation of irregular beats, often described as “fluttering” in the chest. |
| Skipped Beats | The feeling that the heart has missed a beat, creating an unsettling pause. |
Knowing these symptoms helps find the cause of heart palpitations. It could be anxiety or something else.
It’s important to know if heart palpitations come from anxiety or something else. This knowledge helps in treating them right. Heart palpitations can be scary, and figuring out why they happen is key to handling them.
Anxiety heart palpitations can look like those from other reasons, making it hard to tell them apart. But, there are clues to see if they’re from anxiety:
It’s important to remember that anxiety can cause palpitations, but other health issues can too. Some foods and medicines can affect the heart, as studies have shown.
Even though most heart palpitations are not serious, some times you should see a doctor. If you have any of these, get medical help right away:
“The key to managing anxiety-related heart palpitations lies in understanding their cause and implementing appropriate coping strategies.”
Knowing the signs and when to get help can help manage palpitations. If you’re not sure why you have heart palpitations, seeing a doctor is the best thing to do. They can check for any health problems.
Heart palpitations from anxiety can be scary, but you can find quick relief. It’s key to know how to calm your heart rate fast. We’ll look at some effective ways to do so.
Deep breathing is a simple yet powerful way to calm your heart. It helps slow down your heart rate. Here’s how to do it:
Grounding techniques can distract you from anxiety and calm your heart. Try the 5-4-3-2-1 exercise:
Vagal maneuvers can slow down your heart rate. The Valsalva maneuver is a common one:
Another method is coughing or using an ice pack on your face.
Cold exposure can also slow down your heart rate. Try these:
| Technique | Description | Benefits |
|---|---|---|
| Deep Breathing | Slow, deliberate breathing | Regulates heart rate, reduces anxiety |
| Grounding Techniques | 5-4-3-2-1 sensory exercise | Distracts from anxiety, calms the mind |
| Vagal Maneuvers | Valsalva maneuver, coughing, or ice pack application | Stimulates vagus nerve, slows heart rate |
| Cold Exposure | Cold water, ice pack, or cold shower | Stimulates vagus nerve, reduces heart palpitations |
By using these techniques regularly, you can manage anxiety-related heart palpitations better. You’ll find quick relief when you need it.
Mindfulness techniques are great for calming heart palpitations caused by anxiety. They help us stay in the moment, reducing palpitations and bringing calm.
Body scan meditation is a mindfulness method. You lie down or sit comfortably and focus on your body, starting from your toes. It helps release tension and relax.
To do body scan meditation, find a quiet spot and lie down or sit. Close your eyes and breathe deeply. Start with your toes, noticing any feelings or tension. Move up your body, focusing on each area. If your mind drifts, bring it back to the current body part.
Present-moment awareness practices help us stay in the now without judgment. We can focus on our breath, body sensations, or surroundings. This reduces anxiety and heart palpitations.
Try focusing on your breath. Sit comfortably, close your eyes, and concentrate on your breathing. Notice the air, the chest’s movement, or your abdomen’s sensation. If your mind wanders, gently refocus on your breath.
Guided visualization uses images to relax and calm us. It helps regulate our heart rhythm and lowers anxiety-related palpitations.
To practice guided visualization, find a quiet spot. Close your eyes and breathe deeply. Imagine a peaceful place, like a beach or forest. Use your senses to create a vivid picture. Feel calm and relaxed, and imagine your heart beating steadily.
By using these mindfulness techniques daily, we can better manage anxiety-related heart palpitations. This improves our overall well-being.
Progressive muscle relaxation is a great way to lower anxiety heart palpitations. It involves tensing and relaxing muscles to release tension and relax.
Start by finding a quiet spot to sit or lie down. Begin with your toes and move up to your head. Tense each group for a few seconds before relaxing.
As you practice, focus on your breathing. Try to let go of thoughts or worries. “As I breathe in, I tense; as I breathe out, I relax,” can help.
“Progressive muscle relaxation is a powerful tool for managing stress and anxiety, which are common triggers for heart palpitations.”
To benefit from progressive muscle relaxation, make it a regular habit. Aim for at least once a day, at the same time, to make it a routine.
By adding this to your daily routine, you can lower stress and heart palpitations. With regular practice, you’ll notice your body’s tension patterns better and learn to manage them.
Making lifestyle changes can help reduce anxiety-related palpitations. Simple changes in our daily routine can ease the discomfort of these palpitations.
Changing what we eat can greatly impact anxiety and heart health. Eating more foods rich in potassium like bananas and avocados can help our heart rhythm. Foods high in magnesium, such as nuts and whole grains, can also help reduce anxiety.
It’s important to cut down on stimulants like caffeine and nicotine. These can make palpitations worse. Drinking enough water is also key for staying hydrated.
| Nutrient | Benefit | Food Sources |
|---|---|---|
| Potassium | Regulates heart rhythm | Bananas, Avocados, Leafy Greens |
| Magnesium | Reduces anxiety symptoms | Nuts, Seeds, Whole Grains |
Regular exercise is a great way to reduce anxiety and stabilize heart rhythm. Try to do at least 30 minutes of moderate exercise each day. Good options include brisk walking and swimming.
Begin with gentle exercises and slowly increase the intensity. If you’re new to exercise or have health concerns, talk to a doctor first.
Good sleep is essential for managing anxiety and heart health. Stick to a regular sleep schedule and have a calming bedtime routine. This can improve your sleep quality.
Try to avoid screens before bed, keep your bedroom cool and dark, and don’t eat heavy meals close to bedtime. These steps can help improve your sleep hygiene.
By making these lifestyle changes, you can actively work to reduce anxiety-related palpitations and enhance your overall health.
Understanding the cause of heart palpitations from medication is key. Some drugs, like stimulants, can cause these issues as side effects. Working closely with a healthcare provider is essential.
Medications for ADHD, like Adderall, can raise your heart rate and cause palpitations. It’s important to watch for any changes in heart rhythm when starting or changing these drugs. If palpitations happen, keep a log of when and what might trigger them.
| Medication Type | Potential Effect on Heart Rate | Action to Consider |
|---|---|---|
| Stimulants (e.g., Adderall) | Increased heart rate, possible palpitations | Watch heart rate, adjust dosage, or look for other drugs |
| Certain Antidepressants | Effects vary; some may increase heart rate | Regular check-ins with your healthcare provider |
| Thyroid Medications | Can affect heart rate if dosage is not correctly adjusted | Regular thyroid function tests and medication adjustments |
Collaboration with your healthcare provider is vital for managing heart palpitations from medication. Never change your medication without talking to your doctor first. Your doctor might suggest other drugs or adjust your dosage to lessen side effects.
“The goal is to find a treatment regimen that effectively manages your condition while minimizing adverse effects on your heart rhythm.”
To effectively work with your doctor:
By working together with your healthcare provider and being proactive about monitoring your condition, you can manage medication-induced heart palpitations. This can greatly reduce their impact on your daily life.
For those with heart palpitations due to anxiety, certain meds can help. These medications manage anxiety’s psychological and physical effects, like heart palpitations.
Buspirone, or Buspar, is a calming medication for anxiety and palpitations. It’s not sedating or addictive. It helps reduce anxiety, which can also ease heart palpitations.
Buspirone is just one choice for anxiety-related heart palpitations. Other options include:
| Medication Type | Primary Use | Considerations |
|---|---|---|
| Buspirone | Anxiety relief | Non-sedating, not typically habit-forming |
| Beta-blockers | Physical symptoms of anxiety | Effective for heart rate control |
| Benzodiazepines | Short-term anxiety relief | Potential for dependence, recommended for short-term use |
| SSRIs | Anxiety and depression | May take several weeks to become effective |
Before starting any anxiety medication, talk to a healthcare professional. They’ll choose the best treatment for you, considering your health and symptoms. Also, discuss possible side effects and drug interactions.
Managing anxiety and heart palpitations needs a full plan. Medications like Buspirone can help, improving your life quality.
Anxiety can make our heart rate go up fast. But, there are physical ways to calm it down. By using these methods, we can handle anxiety better. Here, we’ll look at three ways to slow down heart rate from anxiety.
Controlled breathing is a strong tool against anxiety. It calms our nervous system and stops heart racing. Try the 4-7-8 method: breathe in for 4 seconds, hold for 7, and breathe out for 8. This can help control our heart rate and relax us.
A top expert in integrative medicine, says, “The 4-7-8 breathing technique can calm the nervous system and reduce stress.”
“It’s a natural tranquilizer for the nervous system,” he says.
Practicing controlled breathing often can greatly lower anxiety-related heart palpitations.
Yoga and tai chi are also good for slowing heart rate and easing anxiety. They mix physical movement with deep breathing. This combo relaxes us and lowers stress. Regular practice can also boost our heart health and help manage anxiety.
A study in the Journal of the American Heart Association shows yoga can lessen anxiety and depression symptoms and improve heart rate variability. Adding gentle movement to our daily life can improve both our body and mind.
Pressing certain body points can also regulate heart rate and ease anxiety. The LI4 point, between the thumb and index finger, is one such spot. Applying gentle pressure here can calm our nervous system and slow heart rate.
Remember, these methods are helpful but not a replacement for medical care. If you have ongoing or severe anxiety-related heart issues, see a doctor for the right treatment.
To manage stress and heart palpitations long-term, a multi-faceted approach is key. It must tackle both physical and emotional aspects of anxiety.
A stress management plan is vital for lessening heart palpitations. It should include:
These steps help manage stress and lower heart palpitations.
Building emotional resilience is key for stress and heart palpitations management. This can be done by:
Emotional resilience helps cope with stress better, reducing heart palpitations.
Creating healthy boundaries is essential for stress reduction and heart palpitations management. This involves:
Setting these boundaries can greatly reduce stress and improve well-being.
If you’re dealing with ongoing or severe heart palpitations because of anxiety, it’s time to get help. While some palpitations might be handled on your own, serious cases need a professional’s touch.
There are many therapy options for anxiety-related palpitations. Cognitive Behavioral Therapy (CBT) is a top choice. It helps you change negative thoughts that cause anxiety.
Other good therapies include:
Managing anxiety-related palpitations often means working with a cardiologist and a mental health expert. A cardiologist can check for heart issues that might cause palpitations. A mental health professional can tackle the anxiety.
Working together is key to a good treatment plan. This might include:
By getting professional help and working with a team, you can find ways to manage anxiety-related heart palpitations. This can greatly improve your life quality.
By using the strategies from this article, you can manage anxiety-related heart palpitations better. It’s important to create a personal plan to tackle these issues. We encourage you to take an active role in making your own plan.
First, find the techniques that work for you. This could be deep breathing, mindfulness, or progressive muscle relaxation. Adding lifestyle changes like diet and exercise can make these methods even more effective.
Customizing your approach to your needs can help you deal with anxiety-related palpitations. It’s a good idea to regularly check and update your plan. This ensures it keeps working well for you.
Being proactive and making your plan personal can help you control your heart health. It can also improve your overall quality of life.
Heart palpitations feel like your heart is racing or pounding. Anxiety can cause this by releasing stress hormones like adrenaline. These hormones can change how your heart beats.
You can try deep breathing, grounding techniques, vagal maneuvers, or cold exposure. These methods can calm your heart when anxiety strikes.
Yes, mindfulness can help. Techniques like body scan meditation and present-moment awareness can calm your heart and reduce anxiety.
Eating right, exercising regularly, and getting better sleep can help. These changes can ease anxiety and heart palpitations.
Talk to your doctor about adjusting your medication. They can find ways to reduce palpitations without harming your health.
Buspirone (Buspar) might help with palpitations caused by anxiety. But, always talk to your doctor before starting any new medication.
Try controlled breathing, yoga, or tai chi. Applying pressure to certain points can also help regulate your heart rate.
If palpitations are severe or don’t go away, see a doctor. Therapy and working with cardiologists and mental health experts can help.
Make a stress management plan and build emotional resilience. Setting healthy boundaries is also key to managing anxiety and palpitations over time.
Yes, aside from Buspirone, other medications might help. But, always discuss the benefits and risks with your doctor.
Yes, stress and anxiety can trigger palpitations. They release stress hormones that can affect your heart rhythm.
Use controlled breathing, gentle movement, or vagal maneuvers. These can help slow your heart rate when it’s racing from anxiety.
“The Fundamental Basis of Palpitations: A Neurocardiology Approach” — review exploring mechanisms of palpitations in anxiety and other settings. https://pmc.ncbi.nlm.nih.gov/articles/PMC9615214/ PMC
“Psychological stress, the central nervous system and arrhythmias” — article examining how stress and anxiety influence heart rhythm via brain-heart interactions. https://academic.oup.com/qjmed/article/116/12/977/7219719 OUP Academic
“Anxiety – StatPearls” — overview of anxiety disorders including palpitations as a physiological symptom. https://www.ncbi.nlm.nih.gov/books/NBK470361/ NCBI
“Palpitations: Evaluation and management by primary care …” — practical review on palpitations, including anxiety as a cause. https://pmc.ncbi.nlm.nih.gov/articles/PMC8905373/ PMC
“Anxiety & Heart Palpitations” — patient-friendly article explaining how anxiety can produce palpitations and when to seek help. https://www.medicalnewstoday.com/articles/anxiety-with-heart-palpitations Medical News Today
