How to Calm a Racing Heart from Anxiety

We’ve all been there. Your heart pounds, your chest tightens, and unease takes over. Whether triggered by stress, fear, or racing thoughts, a rapid heartbeat can feel overwhelming. In those moments, it’s easy to think something is wrong, but your body is simply responding to perceived danger—not real harm.

Understanding this can make all the difference. With the right techniques, you can calm your nervous system, slow your heartbeat, and ease anxiety. This guide explores why anxiety triggers a racing heart, how to slow it down, and long-term strategies to keep it from happening again.

Why Anxiety Causes a Racing Heart

Anxiety is the body’s way of responding to stress or fear. When you feel anxious, your brain signals your adrenal glands to release stress hormones like adrenaline and cortisol. ^[1] These hormones prepare your body for action, triggering what’s commonly known as the fight-or-flight response. One major effect of this response is an increase in heart rate, which happens so your body can pump more oxygen-rich blood to your muscles in case you need to react quickly.

While this reaction is helpful in dangerous situations, it can be distressing when there’s no real threat. Many people with anxiety experience episodes of heart palpitations or rapid heartbeats, even in everyday situations. ^[2] Research shows that nearly 40 million adults in the U.S. experience anxiety disorders, with many reporting heart-related symptoms like racing or pounding heartbeats. This can lead to even more anxiety, creating a vicious cycle where fear of the symptom makes it worse.

The good news? A racing heart from anxiety is usually harmless, and there are proven ways to bring it back to a steady rhythm.

The Immediate Steps to Slow Your Heart Rate

When your heart starts racing due to anxiety, the most effective way to regain control is by activating your body’s natural relaxation response. This counteracts the fight-or-flight mechanism that fuels rapid heartbeats and physical tension. The key is to engage techniques that signal safety to your nervous system, allowing your heart rate to slow naturally. The following strategies provide immediate relief by shifting your body and mind out of an anxious state and back into balance.

Deep Breathing Techniques

One of the fastest ways to slow your heart rate is through deep, controlled breathing. ^[3] Anxiety often causes shallow, rapid breathing, which can make your symptoms feel worse. By consciously slowing your breath, you can send a message to your body that there’s no danger, helping to regulate oxygen intake and reduce stress. Try these simple methods:

• Box Breathing: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for another four seconds before repeating. This method helps restore a steady breathing rhythm and reduces hyperventilation.
• 4-7-8 Breathing: Inhale deeply through your nose for four seconds, hold the breath for seven seconds, and then slowly exhale through your mouth for eight seconds. This technique promotes relaxation and can quickly lower your heart rate.

Grounding Exercises

When anxiety causes a rapid heartbeat, your mind often becomes fixated on fear. Grounding techniques help pull your focus away from distressing thoughts and into the present moment, reducing the intensity of your symptoms. ^[4] Try these simple exercises:

• 5-4-3-2-1 Method: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This engages multiple senses and helps anchor you in reality.
• Holding Something Cold: Grabbing an ice cube or splashing cold water on your face can provide a jolt to your nervous system, disrupting anxious thought patterns and helping to stabilize your heart rate.

Progressive Muscle Relaxation (PMR)

Anxiety often creates muscle tension, which can contribute to physical discomfort and an increased heart rate. Progressive Muscle Relaxation (PMR) is a technique that systematically releases tension throughout the body, promoting a sense of calm. ^[5]

• Start by tensing a specific muscle group (such as your feet) for five seconds, then slowly release the tension.
• Work your way up the body, moving through different muscle groups—legs, abdomen, shoulders, arms—until you reach the face and jaw.
• As you release tension, focus on the sensation of relaxation spreading through your body.

Long-Term Strategies to Prevent Anxiety-Induced Heart Racing

If anxiety frequently sends your heart into overdrive, it’s important to take a proactive approach by strengthening your nervous system’s ability to handle stress. While immediate calming techniques can help in the moment, long-term lifestyle changes create a foundation for resilience, making it less likely that anxiety will trigger a racing heart. By focusing on movement, rest, and proper nutrition, you can regulate your body’s stress response and keep your heart rate more stable.

Regular Exercise

Physical activity is one of the most effective ways to manage anxiety and prevent sudden spikes in heart rate. Exercise helps regulate stress hormones like cortisol while improving heart rate variability (HRV), a key measure of how well your nervous system adapts to stress. ^[6] Studies suggest that 150 minutes of moderate exercise per week can significantly reduce anxiety symptoms and improve overall heart health.

Some of the best forms of exercise for reducing anxiety include:

• Walking or Jogging: Even a brisk 30-minute walk can lower stress levels and promote relaxation.
• Swimming: Provides a full-body workout while encouraging deep, rhythmic breathing.
• Yoga and Tai Chi: These mind-body practices combine movement with controlled breathing, helping to regulate the nervous system.

Prioritizing Sleep

Poor sleep quality can make your body more reactive to stress, increasing the chances of experiencing a racing heartbeat during anxious moments. Sleep deprivation not only raises cortisol levels but also disrupts the balance of neurotransmitters that regulate mood and anxiety. ^[7]

To improve sleep and support nervous system health:

• Aim for 7-9 hours of quality sleep per night to allow your body and mind to recover.
• Reduce screen time before bed, as blue light from phones and computers can interfere with melatonin production.
• Establish a calming bedtime routine, such as reading, stretching, or practicing deep breathing.
• Avoid caffeine and heavy meals in the evening, as they can increase heart rate and make it harder to fall asleep.

Nutrition for Heart and Nervous System Health

What you eat has a direct impact on how your body manages anxiety and stress. Certain nutrients help regulate the nervous system and support heart health, while others can trigger or worsen anxiety symptoms.

To stabilize heart rate and reduce anxiety, focus on:

• Magnesium-rich foods like spinach, almonds, and avocados, which help muscles (including the heart) relax.
• Omega-3 fatty acids found in salmon, flaxseeds, and walnuts, which reduce inflammation and improve heart function.
• Balanced blood sugar levels by eating whole foods and avoiding excessive sugar, which can cause energy crashes and anxiety spikes.
• Limiting caffeine and alcohol, as both can increase heart rate and contribute to anxiety symptoms.

By making these habits a priority, you create a stable internal environment that helps your body stay calm, even in stressful situations. A combination of movement, rest, and proper nutrition sets the stage for long-term anxiety management, helping you feel more in control and less vulnerable to sudden heart-racing episodes.

Mindset Shifts to Reduce Fear of a Racing Heart

One of the most challenging aspects of anxiety-induced heart palpitations is the fear they create. When your heart suddenly starts racing, it’s easy to assume the worst, that something is seriously wrong. This fear only amplifies anxiety, making the heart beat even faster. In reality, a rapid heartbeat caused by anxiety is a natural response to stress, not a sign of immediate danger. The key to breaking this cycle is shifting your mindset and learning to interpret these sensations differently.

By changing the way you think about your racing heart, you can reduce the fear that fuels it. This involves recognizing that anxiety symptoms are temporary, adopting mindfulness techniques to stay present, and using journaling to process anxious thoughts. ^[8] Instead of viewing a fast heartbeat as a threat, try to see it as a passing reaction, one that you can manage with the right approach.

Ways to shift your mindset:

• Cognitive Reframing: Remind yourself that a racing heart from anxiety is not harmful and will subside on its own.
• Mindfulness Practice: Observe anxious thoughts without reacting to them through meditation or guided breathing exercises.
• Journaling: Write down worries to identify patterns and gain perspective on your anxiety triggers.

When to Seek Medical Attention

A racing heartbeat is often a symptom of anxiety, but in some cases, it may signal an underlying medical condition. If your heart palpitations persist for an extended period or occur frequently without an obvious anxiety trigger, it’s important to consult a doctor.

You should seek medical attention if you experience:

• Frequent or prolonged heart palpitations that occur without clear anxiety-related causes.
• Additional symptoms such as chest pain, dizziness, fainting, or shortness of breath.
• Severe anxiety that disrupts daily life, especially if self-help techniques aren’t providing relief.

A healthcare professional can determine whether your symptoms are anxiety-related or if further evaluation is needed. Depending on the cause, treatment options may include therapy, medication, or lifestyle adjustments to help manage both anxiety and heart health effectively.

Moving Forward with Calm

A racing heart can feel overwhelming, but understanding what’s happening in your body and knowing how to respond can make all the difference. By practicing immediate techniques like deep breathing and grounding exercises, strengthening your resilience through movement and rest, and shifting your mindset around anxiety, you can regain a sense of control when your heart starts pounding.

If your symptoms persist or interfere with daily life, reaching out for professional guidance can provide additional support. Remember, your body is designed to find balance, and with the right tools, you can navigate anxious moments with greater ease and confidence. You are capable of calm, and a steadier heart is within your reach.