Is there anyway to keep my heart rate down?

[AO111]

I've dealt with anxiety for years and it didn't used to be so bad. I would have to be horribly anxious for my heart rate to go up but now it seems the slightest amount of anxiety will cause it to increase. Then I feel like my chest gets tight and short of breath and dizzy and more anxious which makes my heart rate go up more. (the vicious cycle). I think it would be helpful if there is a way I can train myself to keep my heart rate from increasing at the smallest bit of anxiety

[AO111]

Hey! Sorry for the late reply, haven't been in in awhile. My anxiety is okay I guess. It comes and goes so I have to take it one day at a time.

[remar]

That's great news about your BP! How has your anxiety been lately?

[AO111]

It's been okay, normal.

[remar]

I think it would be a great idea to get in to therapy.
How has your BP been lately?

[AO111]

No not in therapy but it's something I'm seriously considering.

[remar]

Yes, it can get really high during stress and especially a panic attack.
Are you in therapy? If not I highly recommend it.

[AO111]

I'm not sure how high it gets because I don't measure it but it feels pretty fast. But the times when I haven't measure it gets high enough or beats hard enough to feel it in my neck or make my shirt move. I've had it get to 120 + from anxiety though. Those readings are from my at home BP machine. About a month ago I had a panic attack at the dentist and they put a BP and pulse monitor on my finger and my heart rate was 150.

[remar]

How high is your heart rate getting? Normal HR when resting is between 60 and 100 depending on your age and health. Anxiety can sure make it go higher though.
Great advice from the above poster. My daughter meditates to help her anxiety. Yes, it does take practice but it really helps.

[AO111]

Yeah I have noticed the more I think about my breathing the tighter my chest gets.

[anxiety860]

Meditation but this takes serious practice. The mind can play wonders on you.  RIGHT NOW think about your breathing and your chest SERIOUSLY think focus on it..... Did it just start to feel tight, or harder to breath? ;) bet it did. Try not to think about it. this will be hard.  But overtime you will start to think about it less and less until you aren't thinking about it anymore.