Disclaimer:Â This article provides general information and is not a substitute for medical advice. If you have any questions or concerns about your heart or heart health, you should contact your healthcare provider.
How to stop heart palpitations
Heart palpitations can be frightening. One minute your heart feels completely normal, and the next it may start racing, fluttering or feel like it’s skipped a beat.
The good news is that many palpitations are harmless and can often be improved by making a few simple lifestyle changes. However, recurring or persistent palpitations shouldn’t be ignored, particularly if they’re accompanied by symptoms such as dizziness, chest pain or shortness of breath.
In this article we’ll explain:
- What heart palpitations are
- Simple things you can try to reduce them
- When you should speak to your GP
- How an ECG monitor can help identify the cause
When should you seek urgent help?
Call 999 immediately if your palpitations are accompanied by:
- Chest pain or tightness
- Severe shortness of breath
- Fainting or loss of consciousness
- Pain spreading into your arm, jaw or back
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If your symptoms aren’t severe but keep happening, it’s worth arranging further investigation.
What do heart palpitations actually feel like?
Heart palpitations don’t feel the same for everyone.
You might experience:
- A racing heartbeat
- Fluttering in your chest
- A pounding sensation
- Your heart skipping a beat
- Extra beats
- A thumping feeling in your neck
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Some people only notice them at night when lying quietly in bed, while others notice them after exercise, drinking coffee or during stressful situations.
How to Stop Heart Palpitations
8 Things You Can Try (And When to Get Them Checked)
1. Stay Well Hydrated
Dehydration is one of the most common and easily overlooked causes of heart palpitations. When your body doesn’t have enough fluid, your heart has to work harder to circulate blood, which can make your heartbeat feel faster, stronger or more noticeable.
Hot weather, exercise, vomiting, diarrhoea or simply not drinking enough water can all contribute.
What you can do
Aim to drink around 6 to 8 glasses of fluid each day, increasing this during hot weather, illness or after exercise. Water is usually the best choice.
If you notice your palpitations improve after rehydrating, dehydration may have been contributing to your symptoms.
2. Reduce Your Caffeine Intake
Caffeine is a stimulant that can make your heart beat faster or make you more aware of your heartbeat. For some people, even one or two cups of coffee can trigger palpitations, while others can drink much more without any problems.
It’s not just coffee either. Tea, energy drinks, fizzy drinks and some medications also contain caffeine.
What you can do
Try reducing your caffeine intake for a couple of weeks and see if your symptoms improve. If you notice your palpitations regularly occur after a coffee or energy drink, caffeine could be a possible trigger.
3. Stop Smoking or Vaping
Nicotine is a stimulant that can increase your heart rate and blood pressure, making palpitations more noticeable. If you smoke or vape, cutting back or stopping may help reduce your symptoms. Smoking also damages your heart and blood vessels over time, increasing your risk of developing heart disease.
What you can do
Quitting smoking or vaping is one of the best things you can do for your overall health. If you’re finding it difficult, speak to your GP or visit NHS: Quit Smoking website for advice, treatments and support to help you quit.
Worried About Your Heart Palpitations?
If you’re interested in how to stop heart palpitations, then chances are, you’re currently suffering with them or know someone who is.
Most heart palpitations are harmless, but if they keep happening or you’d like reassurance that everything is okay, an at-home ECG monitor is a simple way to investigate them.
HeartTec’s self-referral ECG monitor is delivered straight to your door and reviewed by an experienced UK-based cardiologist, helping you understand what’s causing your symptoms and any recommended next steps.
Learn more about our at-home ECG monitoring service.
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4. Find Ways to Manage Stress
Stress and anxiety are among the most common causes of heart palpitations. When you’re stressed, your body releases adrenaline, which can make your heart beat faster and more forcefully. Some people notice palpitations during stressful situations, while others experience them later when they’re trying to relax.
What you can do
You don’t have to eliminate stress completely. Small changes such as going for a walk, practising deep breathing, reading a book or listening to calming music can all help reduce stress levels and, in turn, your palpitations.
For Tips to Reduce Stress, you can visit the NHS website.
5. Prioritise Good Sleep
Poor sleep can make heart palpitations more likely by increasing stress hormones and making your heart more sensitive to changes in rhythm. Many people also notice palpitations more at night because they’re lying quietly with fewer distractions, making every heartbeat easier to feel.
What you can do
Aim for a regular sleep routine where possible. Avoid caffeine late in the day, reduce screen time and create a calm environment to help you relax before bed.
If your symptoms mainly happen when you’re trying to sleep, read our guide on what causes heart palpitations at night to learn more about the possible causes and when you should seek advice.
6. Limit Alcohol
Alcohol can trigger heart palpitations in some people by affecting your heart rhythm, disrupting your sleep and causing dehydration. While some people only notice symptoms after a heavy night of drinking, others may experience palpitations after just one or two drinks.
What you can do
If you think alcohol may be contributing to your symptoms, try cutting back for a few weeks to see if your palpitations become less frequent.
7. Review Any Medication or Supplements
Some prescription medicines, over-the-counter medications and even herbal supplements can cause heart palpitations as a side effect. Common examples include certain asthma inhalers, decongestants and thyroid medication.
What you can do
If your palpitations started after beginning a new medication, don’t stop taking it without speaking to your GP. Instead, make a note of your symptoms and discuss them with your healthcare professional, who can advise whether an alternative treatment may be suitable.
8. Practise Slow, Controlled Breathing
If your palpitations are triggered by stress or anxiety, slow breathing exercises can help calm your body’s natural stress response. This may reduce the sensation of your heart racing or pounding while helping you feel more relaxed.
What you can do
Sit comfortably and breathe in slowly through your nose for around four seconds before breathing out gently through your mouth for six seconds. Repeat this for a few minutes until your breathing feels steady.
USEFUL TIP: Keep Track of Your Symptoms
Knowing how to stop heart palpitations often starts with understanding what’s causing them. Because palpitations don’t always happen during a GP appointment or while having a standard ECG, they can sometimes be difficult to diagnose. Keeping a record of when your symptoms occur can help identify possible triggers and provide valuable information for your healthcare professional.
What you can do
Keep a simple symptom diary, noting:
- When your palpitations happened
- What you were doing at the time
- How long they lasted
- Any other symptoms, such as dizziness or breathlessness
- Whether you’d recently had caffeine, alcohol or exercised
Still not sure what’s causing your palpitations?
If you’ve already tried some of the steps above and are still experiencing heart palpitations, or you’re wondering how to stop heart palpitations but don’t know what’s causing them, an ECG Holter monitor can record your heart rhythm while you carry on with your normal daily routine.
Unlike a standard ECG performed during a short GP appointment, a Holter monitor records your heart over 24 hours or longer, making it much more likely to capture intermittent palpitations. All recordings are reviewed and reported on by an experienced UK-based cardiologist.
Find out more about our at-home ECG monitoring service →
FAQs
How long do heart palpitations usually last?
Most heart palpitations only last a few seconds or minutes and often settle on their own. If they become frequent, last for longer periods, or are accompanied by symptoms such as chest pain, dizziness or shortness of breath, you should speak to your GP or seek urgent medical attention if the symptoms are severe.
Can anxiety or stress cause heart palpitations?
Yes. Stress and anxiety are among the most common causes of heart palpitations. When you’re stressed, your body releases adrenaline, which can make your heart beat faster or feel like it’s pounding. While anxiety-related palpitations are often harmless, it’s important not to assume stress is the cause without ruling out other possible heart conditions if symptoms continue.
When should I be worried about heart palpitations?
You should seek medical advice if your heart palpitations happen regularly, last for a long time, or occur alongside symptoms such as chest pain, dizziness, fainting or shortness of breath. If your symptoms are severe or you think you’re having a heart attack, call 999 immediately.
What is the best test for heart palpitations?
This depends on how often your symptoms occur. A standard ECG records your heart for a short period, while an ECG Holter monitor records your heart continuously over 24 hours or longer. If your palpitations only happen occasionally, a longer monitoring period, such as a 7-day ECG, may provide a better chance of identifying the cause.
Can dehydration cause heart palpitations?
Yes. Dehydration can make your heart work harder to circulate blood around your body, sometimes causing your heartbeat to feel faster, stronger or more noticeable. Drinking enough water each day may help reduce palpitations if dehydration is the underlying cause.
Can caffeine cause heart palpitations?
For some people, yes. Coffee, tea, energy drinks and other caffeinated products can stimulate the heart and make palpitations more noticeable. If you think caffeine may be triggering your symptoms, try reducing your intake for a couple of weeks to see if your symptoms improve.
Can I monitor my heart at home?
Yes. An ECG Holter monitor allows you to record your heart rhythm while carrying on with your normal daily activities. At HeartTec, our self-referral ECG monitors are delivered directly to your home, with all recordings reviewed and reported on by an experienced UK-based cardiologist.
Can heart palpitations go away on their own?
Yes. Many heart palpitations are caused by temporary factors such as stress, dehydration, caffeine or lack of sleep and often improve once these triggers are addressed. However, if your palpitations keep returning or you’re unsure what’s causing them, it’s important to have them investigated.
8. Practise Slow, Controlled Breathing
If your palpitations are triggered by stress or anxiety, slow breathing exercises can help calm your body’s natural stress response. This may reduce the sensation of your heart racing or pounding while helping you feel more relaxed.
What you can do
Sit comfortably and breathe in slowly through your nose for around four seconds before breathing out gently through your mouth for six seconds. Repeat this for a few minutes until your breathing feels steady.
2. Reduce Your Caffeine Intake
Caffeine is a stimulant that can make your heart beat faster or make you more aware of your heartbeat. For some people, even one or two cups of coffee can trigger palpitations, while others can drink much more without any problems.
It’s not just coffee either. Tea, energy drinks, fizzy drinks and some medications also contain caffeine.
What you can do
Try reducing your caffeine intake for a couple of weeks and see if your symptoms improve. If you notice your palpitations regularly occur after a coffee or energy drink, caffeine could be a possible trigger.
Absolutely.
Our 24-hour tapes are small, discreet, and designed to be worn during your normal daily activities such as resting at home, working, and even during sleep. At HeartTec, all devices are worn at home, without needing a clinic visit. You simply post the device back after use.
5. Prioritise Good Sleep
Poor sleep can make heart palpitations more likely by increasing stress hormones and making your heart more sensitive to changes in rhythm. Many people also notice palpitations more at night because they’re lying quietly with fewer distractions, making every heartbeat easier to feel.
What you can do
Aim for a regular sleep routine where possible. Avoid caffeine late in the day, reduce screen time and create a calm environment to help you relax before bed.
If your symptoms mainly happen when you’re trying to sleep, read our guide on what causes heart palpitations at night to learn more about the possible causes and when you should seek advice.
What’s the difference between a 24-hour tape and a 7-day tape?
A 24-hour tape records your heart’s activity for 1 day, while a 7-day tape monitors it for a full week. A 7-day tape is often recommended if your symptoms are less frequent or unpredictable, as it gives a better chance of capturing irregularities. Both tapes use the same type of ECG monitor, but a 7-day tape simply collects more data over a longer period, which can help with more accurate diagnosis.
1. Stay Well Hydrated
Dehydration is one of the most common and easily overlooked causes of heart palpitations. When your body doesn’t have enough fluid, your heart has to work harder to circulate blood, which can make your heartbeat feel faster, stronger or more noticeable.
Hot weather, exercise, vomiting, diarrhoea or simply not drinking enough water can all contribute.
What you can do
Aim to drink around 6 to 8 glasses of fluid each day, increasing this during hot weather, illness or after exercise. Water is usually the best choice.
If you notice your palpitations improve after rehydrating, dehydration may have been contributing to your symptoms.
Concerned About Your Heart Health?
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Managing Palpitations: A Practical Guide to Palpitations and Heart Health
Palpitations can be a disconcerting experience. While often harmless, reoccurring palpitations may signal an underlying issue that requires attention. This article aims to provide practical advice on how to manage palpitations, promote heart health and overall well-being.
- Understand the Causes of Palpitations
Before delving into solutions, it is important to understand potential causes and triggers for palpitations. There are certain heart conditions such as atrial fibrillation and tachycardia that can cause palpitation symptoms. Other medical conditions that cause palpitations include overactive thyroid, anaemia, infections and diabetes. All these conditions require medical diagnosis and management.
However, there are many other common causes of palpitations which can be managed well by taking a few simple steps. These causes include anxiety, stress, intake of caffeine, nicotine or certain medications and sometimes even hormonal changes.
Understanding these factors can help tailor your approach to managing your palpitations effectively. - Practice Deep Breathing
Deep breathing can be a very powerful technique when attempting to manage and control palpitations. When your heart starts racing, take slow, deep breaths in through your nose, hold for a few seconds and then slowly exhale through your mouth. This helps activate your body’s natural relaxation response, calming both your mind and your heart. - Stay Hydrated
Becoming dehydrated can exacerbate palpitations so its important to stay adequately hydrated. NHS guidelines suggest you should aim to drink 6 to 8 cups or glasses of fluid (ideally water) a day. Those that are pregnant or breast feeding may need to drink slightly more. Being in a hot environment, recovering from an illness or undergoing prolonged physical activity can also require you to drink more. - Limit Stimulants
Avoid stimulants such as caffeine and nicotine, especially if you notice a correlation between their consumption and your palpitation symptoms. Opt for decaffeinated drinks and explore alternative, non-stimulant ways to stay alert and focused. - Manage Stress
Suffering with stress can act as a trigger for palpitations. Try adding stress-management techniques into your daily routine, such as practicing meditation, yoga or mindfulness. Where possible take small breaks during the day to try and relax and unwind. Taking a few minutes to yourself each day can have a positive impact on both your mental and cardiovascular health. - Review Medications
Some medications may contribute to palpitation symptoms as a side effect. If you suspect your prescription medication may be the reason for your palpitations, contact your GP or healthcare provider. They may adjust your dosage or recommend an alternative medicine. - Try the Valsalva Manoeuvre
The Valsalva manoeuvre is a breathing technique that when done correctly can be used to restore heart rhythm. This technique is designed to stimulate the nerve that slows down the electrical signals in your heart. - How to perform Valsalva Manoeuvre
- Sit or lay down
- Take a deep breath in
- Pinch your nose and close your mouth
- Act as though you are trying to exhale the air, bearing down for about 10 seconds as if you are trying to blow up a balloon
- Release the air and then breath normally.
*It is essential to perform the Valsalva manoeuvre cautiously and under guidance, as it may not be for everyone. For example, those with retinopathy or intraocular lens implants are advised not to perform this manoeuvre. Additionally, those with certain heart diseases may need to be careful when using this technique.
- Consider ECG Holter Monitoring
If palpitations persist you may wish to consider an ECG Holter Monitor for further evaluation and diagnosis of your heart palpitations. A Holter monitor records your heart over an extended period of time, providing a comprehensive view of your heart rhythm during your daily activities. This data can offer valuable insights into the nature of your palpitations, aiding in the diagnosis and formulation of an appropriate treatment plan. - Seek Professional Advice
If your palpitations persist or worsen, you should visit your GP. Early detection and management are crucial to maintaining good cardiac health. If you are worried about your palpitations or noticing other symptoms such as shortness of breath or dizziness, please visit your healthcare provider to discuss your concerns. *If your palpitations cause you breathing difficulties, chest pain or tightness contact your local emergency services.
An At Home ECG Holter Monitor is a fantastic way to learn more about your heart rhythm. Head over to our online shop to see our available devices.
