Heart Palpitations from Heat? This Breathing Hack Could Be the Relief You’ve Been Missing
Did you ever feel your heart racing or fluttering after getting out of the sun? That quick thump in your chest like your heart is losing beats or working too hard has probably surprised you, especially if it happened without any intense physical activity. A lot of people identify these heat induced heart palpitations as very unsettling and scary even a bit. Palpitations typically come along with heat waves, especially when we are slightly dehydrated, anxious, or just too hot. In fact, studies show that high temperatures can increase your heart rate by up to 10 beats per minute for every degree your body temperature rises.
And even though the main character is innocent in the story of its uncomfortable presence, it doesn’t make it any less so or more understandable.However, there is some good news. You can try a simple oxygen trick that allows you to use your breath alone, and it won’t take more than a few minutes to become focused and calm, resulting in a restoration of your heart rhythm.
Before we proceed with the method, let’s first understand what is happening inside our body when heat acts as a trigger for palpitations, and the reasons that cause our body to respond in this way.
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Why Does Heat Trigger Heart Palpitations?
Throughout the ever lasting humid summers in Pakistan, people have frequently heard their hearts beating too fast or feeling flutters after only a few minutes outside. Many of them once thought it was a bugging thing but, however, it was just their bodies working on the cooling process that they didn’t notice. In response to the heat, your heart intensifies its work to send blood to the skin’s surface where heat is lost through perspiration. In case you are a bit dehydrated or have low electrolyte levels, a very common problem in cities such as Karachi or Lahore, your cardiovascular system will be more overworked.
Consequently, along with heat, the blood pressure can also be lowered thereby the heart will need to beat faster to make up for it. Besides that, stress or anxiety is added, and therefore the heart will be even more responsive. Although it is mostly harmless, knowing the cause of the symptoms can definitely be of help to you, and we are going to explain it in the next section.
The Body’s Response: What Causes That Racing Heartbeat?
- Dehydration: While in hot weather, your body gets rid of fluids through sweat. In the case of even a small degree of dehydration, blood volume is reduced, and your heart has to work faster to keep the circulation going thus resulting in a racing or pounding heartbeat.
- Electrolyte Imbalance: Sweat also gets rid of essential minerals such as sodium, potassium, and magnesium. Electrolytes are responsible for the regulation of the heart rhythm. An absence of this can lead to an irregular or fluttery heartbeat.
- Stress & Anxiety: The situation of feeling too hot or being in a warm, crowded place can emotionally stress one very much. This response of the body therefore tricks the heart into increasing the pulse rate as the brain thinks the body has to run away or fight.
- Overheating (High Core Temperature): To keep your body from getting too hot, your heart must speed up the circulation so that blood can reach the skin for cooling. This process, of course, can lead to your heart feeling like it’s overworking even if you are sitting still.
Combination Effect: Most times, it is not just one thing that is there, but the case, all of these factors combine and they come as one.
How to Stay Ahead of Palpitations in Hot Weather
Pakistani summers are known for breaking records for temperature with it soaring above 40 °C which is witnessed most in the cities like Multan, Lahore, or interior Sindh. The heat alone never caused the same exhaustion as the power cuts, humidity, and everyday stress that always are present. Palpitations are a condition, if you are already going through it, this weather will definitely make it worse. Or else, the bright side is that you can prevent the outbreak of these episodes with just a few thoughtful steps.
Start with hydration, not just with plain water, however, a pinch of salt and necessary lemon will help maintain the electrolyte balance. Likewise, do the same with a power cut schedule or when you are on hot commutes and to keep yourself cool, stay in the shade, wear cotton, or lawn that are light and breathable, and stay away from heavy meals as well as caffeine. In case you are working outdoors or fasting, try to take little cool-down periods, whenever you get a chance. Most importantly, be attentive to your body. The sensation of “boiling from the inside” is not just something uncomfortable, it’s the body of yours that is asking for care. Yawning a little, drinking water, or going to a place where there is fan cooling can be a great help.
The Breathing Hack Calm Heat Induced Heart Palpitationsack That Helps
In case your heart seems to be going faster than usual, you might feel like it is natural to scare yourself, however, it will only make the situation worse. The target here is to energize your parasympathetic nervous system of the body, which is the part that sends the message to the heart and the rest of the body indicating that it is time to slow down and relax. Consequently, one of the quickest ways to achieve the above is through regulated breathing.
Here is a straightforward and scientifically proven breath technique that you can employ anytime you sense palpitations particularly if it is warm outside.
The 4-7-8 Breathing Technique
- Step 1: Find a comfortable place, in a position of your choice (sit or lie down), and try to stay in a cool spot. Closing your eyes would help if you can do it.
- Step 2: Breathe gently via your nostrils for a duration that equals 4 seconds.
- Step 3: Go on with holding your breath for 7 seconds (don’t overexert yourself; if necessary, set it to 5 seconds).
- Step 4: Breathe out steadily through your mouth for 8 seconds, like you do when softly blowing out a candle.
- Step 5: Do this procedure 4 to 6 times or as long as you feel your heartbeat becoming less rapid.
Why It Works:
- Decreases the level of stress hormones (such as adrenaline and cortisol)
- Raises the oxygen supply for your heart and brain
- Triggers the vagus nerve that is responsible for slowing down the heart rate
- Generates a feeling of tranquility which not only interrupts the panic-palpitations cycle but also results from it.
Can Breathing Alone Really Help? What Science Says
It could be just that simple breathing only, but the research validated that breath control can have a direct effect on the heart rate and the nervous system.
By decelerating your breath and lengthening your exhale, you basically stimulate the parasympathetic nervous system which can be compared to the “calm down” function of your body. This, in turn, leads to a decrease in the production of such stress hormones as adrenaline and cortisol which are among the main causes of those spasmodic heart palpitations.
The outlines of the scientific research are as follows:
- The research which was published in the Journal of the American Heart Association, revealed that deep and slow breathing helps regulate heart rate variability (HRV), which is a primary indicator of heart health and nervous system balance.
- Respiration at the velocity of 6 breaths per minute is capable of improving vagal tone, i.e. the functioning of the vagus nerve, which directly affects the heart rhythm and stress response.
- This is in line with Harvard Medical School’s claim that controlled breathing provokes a relaxation response that may decrease heart rate and blood pressure in as little as several minutes.
In other words, your breathing is way more potent than you estimate. Certainly, it shouldn’t be considered a panacea for heart problems, however, it still can bring significant relief to your cardiovascular system, if, for example, you employ such breathing techniques as the 4-7-8 method during a hot flash or anxiety attack.
Plus, it’s a tool that doesn’t pose any risk and can be used wherever and whenever you want and most of the time, it turns out to be more effective than anticipated.
Final thoughts
Heat induced heart flutters might be intense and make you feel like you lost control over your body, however, in many cases they are the body’s reactions to trying to cope with the environment. Instead of losing control, consider your breathing as your main tool. The 4-7-8 pattern is a straight, safe, and efficient device that not only decreases your heart rate and relaxes your nervous system but also does not require taking medication. In just a few minutes of focused breathwork along with a couple of mindful summer habits, such as staying cool and hydrated, you have the power rather than anxiety, feeling good, and being quick. Always keep in mind that being familiar with your symptoms is the initial phase of the journey. The next one is a proper and understanding reaction and you have it now.
FREQUENTLY ASKED QUESTIONS
Are heart palpitations caused by heat dangerous?
Generally, heat induced palpitations are not dangerous. They can be caused by dehydration, stress, or overheating. But if palpitations become frequent, long lasting, and are accompanied by chest pain, dizziness, or shortness of breath, you need to see a doctor urgently.
Can the 4-7-8 breathing technique help with heart palpitations?
Indeed, a study reveals that deep and controlled breathing such as the 4-7-8 technique engages the parasympathetic nervous system, cuts stress hormones, and thus rebalances your heart rate naturally within a few minutes.
How many times a day should I do this breathing technique?
It will not harm you to do the 4-7-8 breathing exercises 2 to 3 times a day or at any time when palpitations arise. Besides, it is very helpful as a daily relaxation habit, especially if it gets hot or you are under stress.
What else can I do to prevent palpitations during hot weather?
Keep drinking a lot of water (put a little salt and lemon in your water) and do not use caffeine and heavy meals, wear light and breathable clothes and take some breaks in the shade or use a fan to cool yourself down when needed especially if you are fasting or working outdoors.