Can You Stop Heart Palpitations?

Have you ever felt your heart flutter, pound or skip a beat? This sensation, known as a heart palpitation, can be unsettling, but it’s a common experience and often harmless. The feeling can manifest as a rapid fluttering, a forceful pounding in your chest, throat or neck, or a brief pause followed by a stronger beat.

These sensations can occur at any time, whether you’re exercising or simply resting. For most people, palpitations are infrequent and last only a few seconds. Understanding the common triggers and effective management strategies can help you feel more in control of the situation and provide clarity on when it might be time to seek medical attention.

What Causes Heart Palpitations?

Several factors, many of which are unrelated to an underlying heart condition, can cause your heart to beat unusually. Identifying the triggers specific to you is the first step toward managing them. Common causes of heart palpitations include:

Strong Emotions

Intense emotions like anxiety, stress, fear and even excitement can trigger the body’s “fight or flight” response. This natural survival mechanism releases a surge of hormones, such as adrenaline, that temporarily increase your heart rate and the force of its contractions, leading to palpitations.

Strenuous Physical Activity

During vigorous exercise, your heart works harder to pump oxygen-rich blood to your muscles. This increased demand naturally raises your heart rate and can sometimes cause a fluttering or pounding sensation.

Stimulants Like Caffeine and Nicotine

The caffeine in coffee, tea and energy drinks is a well-known stimulant that can cause your heart to beat faster and more forcefully. Nicotine from tobacco products has a similar effect on the cardiovascular system.

Hormonal Changes

Hormonal fluctuations can impact heart rhythm. It’s common for individuals to experience palpitations during pregnancy, menstruation and menopause due to these natural shifts.

Dehydration and Electrolyte Imbalances

Electrolytes are minerals, such as potassium, calcium, sodium and magnesium, that are crucial for normal heart function. Dehydration or an imbalance in these minerals can disrupt the heart’s electrical signals, leading to palpitations.

Certain Medications and Supplements

Some over-the-counter cold and cough medications contain pseudoephedrine, a decongestant that can act as a stimulant. Prescription medications and even some herbal supplements can also be a cause.

Lifestyle Factors

A lack of adequate sleep can put stress on your body and contribute to palpitations. Additionally, experiencing a fever when you are ill can increase your heart rate as your body works to fight off infection.

At-Home Strategies for Managing Palpitations

If your palpitations are infrequent and not accompanied by other serious symptoms, making a few lifestyle adjustments can often help reduce their occurrence. The focus of at-home management is to identify and avoid your personal triggers. Helpful strategies include:

Reduce Your Stress Levels

Since stress is a primary trigger, engaging in relaxation techniques can have a powerful impact. Consider incorporating activities such as meditation, guided imagery or simple deep breathing exercises into your daily routine. Practices such as yoga and tai chi are also excellent for calming the nervous system and promoting overall well-being.

Avoid Stimulants

Pay close attention to how your body responds to certain substances. For many, limiting the intake of caffeine from coffee, tea and soft drinks can make a significant difference. It’s also beneficial to reduce alcohol consumption and avoid all forms of nicotine.

Stay Hydrated and Eat a Balanced Diet

Proper hydration is key to maintaining electrolyte balance. Be sure to drink plenty of water throughout the day. A diet rich in fruits, vegetables and whole grains can help ensure you’re getting the necessary minerals, like potassium and calcium, for a steady heart rhythm.

Prioritize Sleep and Regular Exercise

Aim for seven to nine hours of quality sleep per night to allow your body to rest and repair. Regular physical activity is also essential for heart health. Discuss an exercise program with your healthcare provider that is tailored to your needs.

When To Seek Medical Attention for Heart Palpitations

While most heart palpitations are not a cause for concern, they can occasionally signal a more serious heart condition, such as an arrhythmia—an irregular heartbeat. It’s important to seek a professional evaluation if your palpitations become more frequent, last longer or worsen over time.

You should seek immediate medical attention if your heart palpitations occur with any of the following symptoms:

• Chest discomfort or pain
• Severe dizziness
• Shortness of breath
• Fainting

A provider can perform a thorough evaluation, which may include listening to your heart and possibly ordering tests, to determine the cause of your palpitations. If an underlying condition is found, treatment will focus on addressing that specific issue to manage your symptoms and protect your overall heart health.

If you have concerns about a heart murmur or your overall heart health, call 1.877.720.0817, visit our provider directory to find a Baptist Health cardiology provider, or take a Health Risk Assessment to better understand your heart health risks.