6 Proven Ways to Lower Your Resting Heart Rate

Updated 7/23/2026

If your heart is racing as you’re sitting reading this article, your body may be trying to tell you something. A high resting heart rate, or a heart rate of more than 100 beats per minute, means your heart is working extra hard to pump blood through your body. That extra effort could result in a wide range of negative effects on your overall health, including feelings of dizziness and fatigue – and most seriously – blood clots, heart failure and, in rare cases, sudden death.

The normal resting heart rate is between 60 and 100 beats per minute, and it’s simple to check how fast yours is beating. While resting, hold your pointer and middle finger between your bone and tendon on the thumb side of your wrist until you feel your pulse. Then count the number of beats for a minute – that is your resting heart rate.

Certain aspects of your resting heart rate are connected to uncontrollable factors, such as age and genetics. However, there are steps you can take to lower your resting heart rate if it is above normal when you’re resting.

Sarah Timmapuri, M.D., shares six proven ways to lower your resting heart rate:

1. Stay Out of the Heat:

The warmer the temperature, the faster your heart beats. Your heart works harder in the heat because it ispumping blood to the surface of your skin, producing sweat and cooling your body. To keep your heart rate from getting too high, stay in cool, comfortable places when possible and stay well hydrated.

2. Exercise Frequently:

Exercise is great for your health for many reasons – and maintaining a normal resting heart rate is one of them. While it might seem counterintuitive, since your heart rate increases during exercise, you train your heart to be stronger and more efficient every time you work out. Then, when you’re resting, your heart can easily maintain a normal heart rate.

3. Add More Fish to Your Diet:

Similar to exercise, maintaining a healthy diet is beneficial for your heart health, which includes eating plenty of fish. A diet that includes fish is associated with lower resting heart rates, according to a study from the American Heart Association. Don’t enjoy eating fish? Talk to your doctor about taking fish oil supplements, which may also help lower your heart rate.

4. Lessen the Stress:

The higher your stress level, the higher your heart rate. For many people, stress can feel inevitable. A quick and simple way to de-stress is to set aside a block of time each day to disconnect from your cell phone and other electronic devices. Eliminating the distraction of electronics can free up time to be productive.

5. Be Mindful of Your Breathing:

Another quick and easy way to lower your heart rate is to practice mindful breathing exercises. Inhale slowly for five seconds, then exhale slowly for 15 seconds. Try dedicating five minutes to this each day.

6. Nix the Cigarettes:

It might come as no surprise that smoking cigarettes has countless negative effects on your health. According to the Centers for Disease Control and Prevention, this includes an increased risk for coronary heart disease, stroke and lung and other cancers. Additionally, studies show that tobacco products increase resting heart rates. When your body consumes nicotine, your veins and arteries constrict, and your heart has to put in that extra work to pump blood. If you’re a smoker, quitting can decrease your resting heart rate within just 24 hours – so the sooner you can nix the cigarettes, the sooner you’ll see results.

Next Steps & Resources

• Meet our expert: Sarah Timmapuri, M.D.
• Make an appointment online with a doctor near you, or call 800-822-8905. 
• Learn more about our digestive services.