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In the short term, the most efficient way to lower your heart rate is through breathing, says Dr. Steinbaum. “Simple breathing techniques like deep exhalations can help stimulate the parasympathetic nervous system, which will decrease the heart rate.” Breathing in through the nose for the count of 4, holding it, and then exhaling deeply for the count of 6 can be effective, she notes.

Keep in mind that depending on your age, your goal heart rate will differ. This table shows target heart rate zones for different ages, says Dr. Steinbaum. “Your maximum heart rate is about 220 [bpm] minus your age.”

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Heart rate can also be lowered with the help of medication, says Nicole Weinberg, M.D., board-certified cardiologist at Providence Saint John’s Health Center. “Aside from cardiac-specific medications, some medications for thyroid conditions and migraines can also affect your resting heart rate,” she notes. Talk to your doctor about whether medication could be right for you.

Dr. Steinbaum suggests: If you are not successful in bringing your heart rate down with breathing techniques, see your doctor. If your heart rate is excessively high or is accompanied by other symptoms, seek emergency care.

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A low resting heart rate in the 50s is generally associated with better cardiovascular health, continues Dr. Steinbaum. “This implies that the arteries are healthy and dilate easily and the heart doesn’t have to work too hard to deliver oxygen,” she explains. When a heart rate at baseline is low, it means the parasympathetic nervous system is stimulated, which is associated with physical resiliency, Dr. Steinbaum adds.

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A wearable fitness tracker or heart rate monitor makes it super easy, but if you don’t use one you can also find it manually with these tips from Dr. Steinbaum:

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Dr. Tadwalkar is an emerging voice in the field, cited in a variety of leading healthcare media on the latest topics. He has been elected to the Super Doctors “Rising Stars” list annually, and selected as a top doctor by Los Angeles Magazine. Dr. Tadwalkar received his M.D. from the George Washington University in Washington, D.C., M.S. in Physiology and Biophysics from Georgetown University and his B.A. from the University of Southern California in Biological Sciences and Sociology. He finished his Internship and Residency in Internal Medicine at Cedars-Sinai Medical Center and the West Los Angeles VA Hospital. He thereafter accepted a faculty teaching position at UCLA as a Clinical Instructor at the David Geffen School of Medicine. Dr. Tadwalkar’s enthusiasm for cardiovascular medicine throughout his career led him to fellowship at Harbor-UCLA Medical Center. His accomplishment in this role was highlighted with several awards, including the Excellence in Cardiology Fellowship Award from the Cardiovascular Research Foundation of Southern California. During his final year of training, Dr. Tadwalkar served as chief cardiology fellow, where he managed day-to-day operations for fellows in his program, including educational and clinical activities.

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One of the most effective habits you can make to lower your heart rate is by exercising routinely and regularly, says Suzanne Steinbaum, M.D., cardiologist and spokesperson for the American Heart Association’s Go Red For Women campaign. “Consistent exercise stimulates the parasympathetic nervous system, which leads to a lower resting heart rate,” she explains.

Rigved Tadwalkar, M.D., is a consultant cardiologist with the Pacific Heart Institute at Providence Saint John’s Health Center in Santa Monica, CA. He is a fellow of the American College of Cardiology and the American College of Physicians, and is board-certified in cardiovascular disease, echocardiography, cardiovascular CT, nuclear cardiology, and internal medicine. His clinical interests encompass the full spectrum of cardiovascular disease and include digital health, multimodality imaging, interventional echocardiography, diagnostic catheterization, and prevention.

Yoga, meditation, and breathing exercises also stimulate the parasympathetic nervous system and can lead to an overall lower heart rate, Dr. Steinbaum adds.

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If you’re wondering “how can I even measure my heart rate to know if it’s too high?,” don’t stress. We’ve consulted cardiologists to explain not only how to measure resting heart rate, what a normal resting heart rate is and why it matters, but also how to lower it.

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It’s not necessarily about the number, but about what your baseline is and understanding how modifications in your health and exercise are affected by your number,” explains Dr. Weinberg. Dr. Goldstein agrees, saying, “Heart rate variability with exercise, and during recovery after exercise is a better predictor of overall health.”

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When it comes to resting heart rate, lower is better, says Dr. Steinbaum. “It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat,” she explains.

Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone, says Dr. Steinbaum. “If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be,” she says.

Keep in mind that everybody’s body is different and we all have different “normal” resting heart rates, says Dr. Weinberg. It is also normal that resting heart rates go down over time and as we age, says Dr. Goldstein. “Individually, there is no real normal number,” he notes.

A lower resting heart rate or slower heartbeat will fill the ventricles/heart better and allow for more of a forceful contraction of blood out to the rest of the body, says Dr. Weinberg. “A fast heart rate, on the other hand, may not have that big suction of blood in and big squeeze of blood out,” she adds. So, your heart health has more to do with the conditioning of the heart muscle than the actual heart rate itself, Dr. Weinberg explains.

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Lowerheart rate immediately

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A good time to check your heart rate is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab your morning coffee, says Dr. Steinbaum.

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People who do more exercise and aerobic conditioning can often lower this rate beyond the normal range, says Matthew Goldstein, M.D., cardiologist at Cardiology Consultants of Philadelphia. “Long distance runners and marathoners often have resting heart rates in the 30s and 40s and this is considered absolutely normal,” he says. However, it is not normal for someone to have a low resting heart rate without significant physical training, he notes.

Your resting heart rate is the heart pumping the lowest amount of blood you need because you’re not exercising, says Dr. Steinbaum. “If you’re sitting or lying and you’re calm, relaxed and aren’t ill, your heart rate is normally between 60 and 100 beats per minute (bpm),” she notes.

Because your heart is a muscle, a lot of lowering your heart rate is about conditioning, says Dr. Weinberg. “So you can do things that will briefly lower your heart rate—like deep breathing and meditation—but if you are trying to lower your overall heart rate over a longer period of time, the heart is a muscle and it will take time to acclimate to those changes,” she explains.

So instead of stressing over a single measurement, keep track of your own heart rate over time, as that’s the best way to assess how your rate impacts your overall health. Also, note that hormonal changes can impact your heart rate—and depending on when you measure during your hormonal cycle, your heart rate can change quite considerably.

Meet the Experts: Matthew Goldstein, M.D., cardiologist at Cardiology Consultants of Philadelphia; Suzanne Steinbaum, M.D., cardiologist and spokesperson for the American Heart Association's Go Red For Women campaign; Nicole Weinberg, M.D., board-certified cardiologist at Providence Saint John’s Health Center.

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Whether brought on by stress, physical activity, or an extra cup of joe in the morning, most of us have all felt our heart rate quicken at one time or another. However, a lower resting heart rate typically means that your heart is healthier. So if you’re beating too fast, how can you lower your resting heart rate?

For example, if you’re doing cardio, you want to do it intensely for longer periods of time, if you’re meditating, you want to do it multiple times a day for longer periods of time, and that will eventually sustain your heart rate to lower thresholds, explains Dr. Weinberg.