3 Top Tips To Stop Heart Palpitations

How To Stop Heart Palpitations: Three Cardiologist-Approved Tips

Do you feel your heart racing, skipping a beat or fluttering in your chest? You might be experiencing heart palpitations – a common but often worrying sensation that many people will experience at some point in their lives.

While they can feel alarming, heart palpitations are usually harmless. Still, it’s important to understand what’s causing them and how you can stop them. Below, we share three simple and effective tips to help you reduce or manage heart palpitations and when to seek expert advice.

1. Cut back on caffeine and stimulants

If you’re wondering how to stop heart palpitations, one of the first steps is reviewing your intake of stimulants. Caffeine, found in coffee, tea, energy drinks and some medications, can overstimulate the heart and trigger palpitations.

Other stimulants that may increase your risk include: 

• Nicotine
• Certain over-the-counter and prescription medications
• Recreational drugs

Reducing or eliminating these substances may help regulate your heart rhythm. 

If you notice palpitations shortly after starting a new medication, speak to your general practitioner (GP) or cardiologist for tailored advice.

Don’t overlook alcohol

Alcohol can also play a role in triggering heart palpitations, especially when consumed in large amounts. Palpitations may occur even in people with no history of heart disease after heavy alcohol intake.

Regular alcohol consumption may:

• Disrupt your heart’s electrical signals
• Increase your risk of arrhythmia (irregular heartbeat), such as atrial fibrillation (the most common type of arrhythmia, which causes your heart to beat faster)
• Raise your blood pressure over time

The NHS recommends limiting alcohol to no more than 14 units per week, spread across several days. If you notice palpitations after drinking, cutting back or avoiding alcohol altogether may help stabilise your heartbeat.

2. Practise relaxation and stress-reduction techniques

Stress and anxiety are common causes of heart palpitations. When you’re stressed, your body releases hormones like adrenaline, which can cause your heart to beat faster or irregularly.

To help prevent this, try incorporating the following into your daily routine:

• Deep breathing exercises – slow, controlled breathing techniques that help lower stress hormone levels and promote a calmer, more regular heart rhythm
  
• Meditation – a mental practice that focuses attention and eliminates distractions, helping reduce anxiety and support emotional balance
  
• Yoga or tai chi – gentle forms of movement that combine physical postures, breath control and mindfulness to enhance relaxation and cardiovascular health
  
• Progressive muscle relaxation – a technique that involves tensing and releasing muscle groups in sequence to relieve physical tension and reduce stress signals

Even a few minutes of deep breathing can help calm your nervous system and potentially stop heart palpitations. Prioritising mental wellbeing is a key part of maintaining a healthy heart.

3. Get moving with regular exercise

Regular exercise is one of the most powerful tools to improve your overall heart health and reduce palpitations. Physical activity helps strengthen your heart muscle, reduce stress hormones, improve circulation and support a steady heartbeat.

Cardio-based exercises such as walking, running, swimming or cycling are particularly effective as they raise your heart rate and can help strengthen your heart. You don’t need to start with intense workouts – a brisk walk most days of the week can be enough.

In some people, starting a new exercise routine can occasionally trigger palpitations. If you’re new to exercise or have an existing heart condition, consult a cardiologist or your doctor before making changes to your activity levels.

When to see a cardiologist

Occasional heart palpitations are common and usually nothing to worry about. 

However, you should book an appointment with a cardiologist if your palpitations:

• Last longer than a few minutes
• Occur frequently
• Are accompanied by chest pain, dizziness or breathlessness
• Happen during exercise or when you’re resting

These could be signs of an underlying condition such as arrhythmia, thyroid issues or heart valve problems.

At Expert Cardiologist, we offer in-depth diagnostic tests such as electrocardiograms (ECGs) and echocardiograms to help identify the cause of your palpitations and provide a personalised treatment plan.

Speak to an expert about how to stop your heart palpitations

Are you worried about heart palpitations? Don’t ignore the symptoms. For compassionate, specialist care, contact the team at Expert Cardiologist.

We’ll assess your heart function, rule out serious conditions and help you understand the best way forward – whether that’s through lifestyle changes, monitoring or treatment.

Take control of your heart health today.