What is Tachycardia?
Tachycardia or palpitations is a general term referring to all cases where the heart rate exceeds 100 beats per minute. Normally, a person’s resting heart rate ranges between 60 and 100 bpm, with professional athletes having lower values and infants higher ones.
Tachycardia results in the heart contracting so fast that the heart chambers don’t have time to fill with blood. This leads to inadequate blood circulation and the appearance of the following symptoms:
What to Do When You Have Tachycardia
Have you suddenly felt your heart "racing" for no obvious reason? It may have come with feelings of anxiety, sweating, or even dizziness. This is tachycardia — an increased heart rate — and it can be quite scary, especially when it appears unexpectedly.
But is it always a reason to panic? What can we do in that moment? And when should we worry?
If you experience tachycardia, the following steps may help you manage your heart rate:
1. Vagal Nerve Stimulation Techniques
These techniques stimulate the vagus nerve, which can help regulate heart rate:
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Valsalva maneuver: Close your nose and mouth and exhale forcefully.
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Cold water immersion: Splash cold water on your face or submerge it briefly in a basin of cold water.
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Coughing: A series of strong coughs may help restore normal rhythm.
2. Deep Breathing
Practice slow, deep breaths to calm your nervous system and potentially lower your heart rate.
3. Lie Down
Lie on your back on a flat surface with your legs elevated to improve blood flow and relieve symptoms.
4. Avoid Triggers
Identify and avoid factors such as caffeine, nicotine, and stress.
Daily Habits That Help Prevent Tachycardia Episodes
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Stress management (e.g., meditation, yoga, regular exercise, psychotherapy)
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Limiting caffeine and alcohol intake
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Staying well hydrated
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Getting enough rest and quality sleep (7–9 hours daily)
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Taking short breaks during work or school
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Regular exercise (at least 30 minutes daily)
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Spending relaxing time in nature or parks
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Maintaining a healthy body weight
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Quitting/avoiding smoking
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Managing conditions such as hypertension, diabetes, and high cholesterol
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Following a healthy diet low in salt and unhealthy fats
The Role of Stress and Tension
In many cases, tachycardia is a result of stress or anxiety — especially during intense pressure or seemingly out of nowhere. When the body enters “alert” mode, the heart speeds up in response. It’s a natural mechanism, but frequent episodes can affect quality of life.
For those frequently experiencing anxiety-related tachycardia, herbal sedatives can offer significant help. These are supplements with natural extracts — such as valerian root, passionflower, hops, or lemon balm — that act gently and are non-addictive.
They can help with relaxation, better sleep, and reduced nervous tension. While not a substitute for medical advice, they are a good option for daily support.
When to Seek Medical Attention
Knowing when to consult a doctor is crucial. Seek immediate medical care if any of the following occur:
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Severe chest pain or pressure
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Persistent shortness of breath
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Fainting or near-fainting episodes
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Tachycardia lasting more than 30 minutes despite intervention
Conclusion
Tachycardia can be simple and temporary — but it’s always a signal worth listening to. If it's connected to stress and daily pressure, there are ways to manage it. Rest, healthy habits, and support from nature can make a big difference.
Listen to your body, take care of it, and don’t hesitate to ask for help when you need it.
