How to Get Your Pulse Rate Down Quickly

How to Get Your Pulse Rate Down Quickly

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Although you'll feel more relaxed following your workout once you're able to get your pulse rate back down to a normal level, avoid the temptation to stop your workout abruptly. A rapid decrease in your heart rate can occasionally cause you to become dizzy or even pass out, which is why you must follow proper cool-down protocols,even if you want to bring the rate down quickly.

Step 1

Decrease the intensity of your workout as you near its completion, rather than stopping abruptly. If you're running laps on a track, for example, walk briskly for a lap and then walk slower for the next lap. If using a treadmill, check to see if it has a cool-down setting, which gradually decreases the speed of the belt for a few minutes. As you complete the cool-down part of your exercise, you'll notice your heart rate and breathing begin to return to normal.

Step 2

Lie flat on your back on the floor to help lower your heart rate quicker than when standing. According to "Men's Health," lying on the floor increases the speed of the blood flowing to your heart, which can help your decrease your heart rate quickly.

Step 3

Take deep breaths in and out to continue to allow your heart rate to decrease. One method of deep breathing to lower your heart rate is to inhale to the count of five heartbeats, hold your breath for the count of seven heartbeats and exhale to the count of nine heartbeats.


  • reports that gradually cooling down after a workout might help limit the amount of muscle soreness that you feel.
  • According to, a typical adult should have a resting heart rate between 60 and 100 beats per minute. To determine if your resting heart rate is within this range, find your pulse on your neck or wrist, count the beats in 15 seconds and multiply by 4 to determine your beats per minute.
  • To decrease a rapid heart beat quickly, splash cold water on your face.