How to Lower Heart Rate Above 100 and Improve Your Health
What Does a Heart Rate Over 100 Beats Per Minute Mean and When to Pay Attention
Heart rate is one of the simplest yet most telling indicators of current health status. Its acceleration can indicate stress, physical activity, but also more serious problems that require attention. When the heart rate exceeds 100 beats per minute at rest, it is referred to as tachycardia. But what does it actually mean, and when is there cause for concern?
When is a Heart Rate "Too High"?
The normal resting heart rate for an adult typically ranges between 60 and 100 beats per minute. It depends on many factors – age, physical fitness, stress levels, but also medications or even the time of day. When the resting heart rate consistently exceeds the threshold of 100 beats per minute, doctors refer to it as resting tachycardia.
It's important to distinguish between a temporary increase in heart rate and a consistently high value. If your heart is racing after climbing stairs or while watching a thrilling movie, there's no need to panic. The problem arises when the heart "speeds up" without an obvious cause or is accompanied by unpleasant symptoms – shortness of breath, dizziness, chest pain, or fainting.
A heart rate over 100 per minute can be the body's response to a trivial stimulus – such as dehydration, fever, or caffeine – but also the first indicator of cardiovascular imbalance.
What Can Cause an Increased Heart Rate?
The heart is affected not only by physical but also psychological stress. An accelerated heart rate is a common accompanying phenomenon of anxiety, panic attacks, or long-term stress. It also increases after consuming alcohol, caffeine, or nicotine. Similarly, the body reacts when taking certain medications – for example, for asthma, colds, or thyroid issues.
We must not forget hormonal influences – women may experience a higher heart rate during pregnancy, menstruation, or menopause.
However, sometimes a rapid heart rate is a symptom of a more serious condition, most commonly heart rhythm disorders, thyroid disease, anemia, or even heart failure. A common culprit is also the aforementioned dehydration, where the body has to "pump" more to ensure adequate blood flow.
A Case from Practice - When Stress Doesn't Let Up Even at Night
Zuzana, a thirty-five-year-old manager from Prague, began to notice that her heart was "racing" even when she was just sitting at the computer. She thought it was due to coffee or work stress. However, the problems also appeared in the evening when she should have been at rest. When her smartwatch showed a resting heart rate of 112, she decided to see a doctor.
After a series of examinations, it turned out that Zuzana suffered from hyperthyroidism, which caused increased hormone production and thus a faster heart rate. After starting treatment, her heart rate returned to normal, and with it a calmer daily rhythm.
This case shows how important it is to listen to your body and not ignore warning signs. Heart rate is like a warning light on the dashboard – sometimes it just blinks, other times it signals a more serious problem.
How to Check Your Heart Rate at Home
Measuring your heart rate is not rocket science. Just find the pulse – most commonly on the wrist or neck – and count the beats for 60 seconds. Alternatively, you can count for 30 seconds and multiply the result by two. Nowadays, most people use smartwatches or fitness trackers, which measure heart rate continuously throughout the day.
The most accurate measurement is in the morning after waking up, before getting out of bed. This is the moment when the body is in its calmest state, and the result best reflects heart health.
When to See a Doctor?
A temporary increase in heart rate is not a reason to panic – especially if you know you have been exercising, drinking coffee, or were stressed. However, if a resting heart rate over 100 persists for several days and other symptoms appear, such as:
- shortness of breath
- pressure or chest pain
- dizziness or fainting
- fatigue without an obvious cause
… it is advisable to visit a general practitioner or cardiologist. They can perform an ECG, blood tests, and other examinations to determine whether it is harmless tachycardia or a symptom of a more serious condition.
How to Naturally Lower Your Heart Rate
In many cases, resting heart rate can be influenced by lifestyle. Regular exercise, balanced diet, adequate sleep, and stress management are the building blocks of a healthy heart. A study published in the Journal of the American College of Cardiology shows that people who exercise regularly have, on average, a lower resting heart rate than those who lead a sedentary lifestyle.
Regular engagement in relaxation techniques, such as mindful breathing, yoga, or meditation, can help reduce the overload of the sympathetic nervous system, which increases heart rate in response to stress. Quality sleep also plays an important role – its lack can cause an increase in cortisol and thus a faster heart rate.
From a dietary perspective, it is recommended to focus on foods rich in magnesium, potassium, and omega-3 fatty acids – such as leafy greens, nuts, seeds, legumes, or fatty fish.
Try our natural products
Sustainability of Health Begins at Home
Many people are unaware of how much their everyday environment impacts their health – including their heart. Long-term stay in overheated rooms, with poor air quality or without natural light can lead to a weakened immune system and increased stress load. By making small changes at home – reducing noise, improving air quality (e.g., with houseplants), or choosing eco-friendly, non-chemical products – both physical and mental health can be supported.
One often overlooked area is clothing. Wearing synthetic fabrics that don't breathe and may contain harmful chemicals can affect overall body comfort. On the other hand, sustainable fashion from natural materials is gentler not only on the skin but also on the nervous system, which responds to comfort and temperature stability.
As the renowned Czech cardiologist MUDr. Jan Pirk says: "The heart needs movement, calm, and a reasonable owner." There is beauty in simplicity – and that applies to health, too.
Paying attention to your heart rate doesn't mean living in fear, but in balance. If you randomly measure your heart rate and see a number over one hundred, there's no immediate need to panic. But if it repeats, it's good to stop and think: What is my body telling me? Sometimes it is enough to adjust your daily routine or learn to manage stress better, other times it is necessary to seek a specialist.
In a world full of distracting stimuli, endless multitasking, and constant performance pressure, a calm heart may be the greatest luxury. And it deserves care.
