Anxiety can cause an elevated resting heart rate (RHR). RHR is the number of times your heart beats per minute while the body is at rest, such as when sitting quietly. A rapid or pounding heart, known as palpitations, is a common physical manifestation of emotional distress during anxiety. This occurs because the body’s threat detection system is activated, even in the absence of physical danger.
The Physiological Link
Anxiety triggers the stress response, orchestrated primarily by the Sympathetic Nervous System (SNS). This system prepares the body for perceived action by quickly releasing potent signaling molecules like adrenaline (epinephrine) and norepinephrine. These catecholamines travel through the bloodstream and directly signal the heart muscle.
The signal instructs the heart to increase both the rate and the force of its contractions, ensuring that oxygenated blood is swiftly delivered to the major muscles and organs. For sustained or chronic anxiety, a secondary system, the Hypothalamic-Pituitary-Adrenal (HPA) axis, becomes involved.
The HPA axis releases cortisol, a hormone that maintains the heightened state of alert. Constant activation of the SNS and HPA axis due to chronic anxiety can lead to sympathetic overdrive, keeping the body perpetually revved up. This sustained state of readiness causes the RHR to be consistently elevated above its normal baseline.
Defining a High Resting Heart Rate
For most healthy adults, a typical RHR falls within the range of 60 to 100 beats per minute (bpm). An RHR consistently above 100 bpm is generally termed tachycardia. To accurately determine your RHR, measure your pulse first thing in the morning before consuming caffeine or engaging in activity.
You can find your pulse on your wrist or neck, count the beats over 30 seconds, and then double that number to calculate the beats per minute. It is important to distinguish between an acute, temporary elevation, such as a heart rate spike during a panic attack, and a sustained, chronically elevated RHR. A consistently high RHR suggests a persistent state of physiological stress that may require lifestyle adjustments or medical consultation.
Non-Anxiety Factors that Elevate RHR
An elevated RHR is not always caused by anxiety and can be a symptom of various physiological factors. Common stimulants like caffeine and nicotine are known to increase heart rate and blood pressure. Excessive alcohol consumption can also cause a temporary spike in heart rhythm.
Physical conditions such as fever, infection, or dehydration place stress on the cardiovascular system, prompting the heart to beat faster. A lack of quality sleep also prevents the body from fully resting and contributes to a higher baseline RHR. Persistent elevation unexplained by anxiety or lifestyle habits may signal an underlying medical condition, such as hyperthyroidism or anemia, which warrants discussion with a physician.
Strategies for Regulating an Anxiety-Induced RHR
The most immediate way to regulate an anxiety-driven RHR is to actively engage the Parasympathetic Nervous System (PNS), the body’s natural braking system. Deep diaphragmatic breathing techniques are effective because they send a signal of safety to the brain, overriding the sympathetic response. One technique is the 4-7-8 method: inhale for four seconds, hold for seven, and exhale completely for eight seconds.
The exhalation phase is particularly important, as a longer exhale stimulates the vagus nerve, which is a major component of the PNS. Other immediate interventions include progressive muscle relaxation, which dissipates physical tension by systematically tensing and releasing muscle groups. Simple physical actions, like splashing cold water on your face or holding an ice pack, can also stimulate the vagus nerve and help slow down a racing heart.
Over the long term, consistent moderate physical exercise helps lower overall stress hormone levels and reduces baseline anxiety. This activity trains the heart to work more efficiently, contributing to a lower RHR over time. Lifestyle adjustments, such as reducing stimulant intake and ensuring consistent sleep hygiene, also support a healthier resting heart rate.