Heart palpitations feel like rapid or fluttering beats in the chest and are usually temporary and non-dangerous. However, frequent episodes may cause concern, especially due to stress, dehydration, or stimulants. Here are 5 effective ways to stop palpitations at home according to cardiologists:

1. Deep Breathing

Slow, controlled breathing helps calm the nervous system. Try "Box Breathing":

• Inhale 4 seconds

• Hold 4 seconds

• Exhale 4 seconds

• Hold 4 seconds
  Repeat 1–3 minutes until the rhythm stabilizes.

2. Relaxation Techniques

Stress triggers faster heartbeats. Recommended methods:

• Meditation and mindfulness

• Yoga

• Muscle relaxation

• Journaling

3. Vagus Nerve Maneuvers

Stimulating the vagus nerve slows the heartbeat naturally:

• Splash cold water on your face

• Blow air with lips in a circular shape

• Tighten abdominal muscles as if having a bowel movement

4. Proper Hydration

Dehydration disrupts electrolyte balance and heart signals. Drink:

• Water

• Water with a pinch of salt

5. Avoid Triggers

Substances that may accelerate the heartbeat:

• Caffeine

• Smoking

• Psychological stress

• Cold medications

• Appetite suppressants and some blood pressure medications

When to See a Doctor

Seek medical attention if palpitations are accompanied by:

• Severe dizziness

• Chest pain

• Fainting

• Continuous palpitations for hours

• Daily repetition without clear cause

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