Resting Heart Rate

A good Resting Heart Rate (RHR) is a sign of efficient heart function and cardiovascular fitness. There are many ways to improve it.

Exercise

Zone 2 Cardio (The “Sweet Spot”): This is steady-state aerobic exercise where you can hold a conversation but cannot sing. It builds the heart’s aerobic base without overstressing the body.

Protocol: 45–60 minutes, 3–4 times a week. (e.g., brisk walking, light jogging, cycling).

HIIT (High-Intensity Interval Training): Short bursts of maximum effort followed by rest. This improves the heart’s ability to recover quickly.

Protocol: 4x4 method (4 mins hard, 3 mins easy, repeat 4 times) once a week.

Strength Training: While less direct than cardio, increasing muscle mass improves overall metabolic health and circulation, reducing the load on the heart.

Diet and Nutrition

What you consume changes blood viscosity and volume, directly impacting how hard the heart must pump.

Hydration: Dehydration thickens the blood, forcing the heart to beat faster to push it through veins. Aim for clear, pale yellow urine.

Electrolytes (Potassium & Magnesium): These minerals regulate heart rhythm.

Sources: Avocados, bananas, spinach, sweet potatoes.

Omega-3 Fatty Acids: Shown to improve vagal tone (vagus nerve activity), which slows the heart.

Sources: Salmon, mackerel, sardines, flaxseeds, walnuts.

Eliminate/Reduce Alcohol: Alcohol is a toxin that increases sympathetic nervous system activity. Even one drink can raise sleeping heart rate by several beats.

Limit Caffeine: While not dangerous for most, caffeine is a stimulant. If you are sensitive, switching to decaf or green tea (lower caffeine + L-theanine) can drop RHR.

Don’t Eat Late: Eating a heavy meal within 2-3 hours of bed keeps digestion active, raising your heart rate while you sleep (which raises your average RHR).

Lifestyle & Habits

These factors influence your Autonomic Nervous System (ANS), shifting the balance from “Fight or Flight” (Sympathetic) to “Rest and Digest” (Parasympathetic).

Prioritize Sleep: Sleep deprivation raises cortisol and adrenaline. Aim for 7–9 hours.

Cold Exposure: Cold showers or ice baths stimulate the vagus nerve (the “brake” for your heart). The “Mammalian Dive Reflex” (splashing cold water on your face) causes an immediate drop in heart rate.

Heat Exposure (Sauna): Regular sauna use mimics mild exercise and improves endothelial function (blood vessel flexibility), which lowers RHR over time.

Weight Management: Losing excess body fat reduces the amount of tissue the heart has to supply with oxygen.

Stress Management (Breathing)

This is the fastest way to lower heart rate in the moment.

Physiological Sigh: Two inhales through the nose (one long, one short top-up), followed by a long, slow exhale through the mouth.

4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8. The long exhale activates the parasympathetic nervous system.

Resonance Frequency Breathing: Breathing at a rate of roughly 5.5 to 6 breaths per minute maximizes Heart Rate Variability (HRV) and lowers RHR.

Supplements

Magnesium Glycinate or Taurate: Highly effective for relaxation and heart rhythm stability.

Fish Oil (High EPA/DHA): Clinical studies show high-dose Omega-3s can lower RHR.

L-Theanine: Found in green tea; promotes relaxation without sedation, countering the “jitters” of caffeine.

CoQ10: Supports mitochondrial energy production in heart cells.

Garlic: May improve blood flow and lower blood pressure, indirectly aiding RHR.