Heart palpitations are the sensation of a racing, pounding, or skipped heartbeat. This feeling is a common symptom during pregnancy, often causing worry even though it is typically harmless. Palpitations can manifest as a sudden fluttery feeling, an unusually hard beat, or a sense that the heart has briefly paused. This article provides steps for managing these episodes and guidance on recognizing when medical consultation is necessary.
Understanding the Physiological Basis
The cause of heart palpitations during pregnancy is the significant demand placed on the cardiovascular system. The body must increase the amount of blood circulating to support the developing fetus, leading to a blood volume increase of up to 50% by the third trimester. This change requires the heart to work harder, increasing its output and often raising the resting heart rate by 10 to 20 beats per minute.
The heart accommodates this extra circulatory load, which can lead to a more noticeable, and sometimes irregular, rhythm. Hormonal shifts also play a role, as increased levels of progesterone and estrogen can affect the heart’s electrical activity and sensitivity. These physiological adaptations account for the frequent occurrence of palpitations.
Immediate Relief Techniques
When a palpitation episode begins, calmly assess the situation, as anxiety can worsen the heart’s response. Activating the parasympathetic nervous system, which controls the “rest-and-digest” functions, can help slow and normalize the heart rhythm.
Deep, slow breathing, often called diaphragmatic breathing, is an effective technique. Inhale slowly through the nose for a count of four, hold the breath for four seconds, and then exhale slowly through the mouth for four seconds. This controlled breathing helps manage the stress response and can reduce the severity of the palpitation.
Changing your body position can also be helpful, especially if you are lying flat on your back, which can compress major blood vessels. Sitting up or shifting to your left side may relieve pressure and improve circulation. Simple vagal maneuvers, which stimulate the nerve connecting the brain to the heart, can also be attempted, such as coughing forcefully or gently splashing cold water on your face.
Adequate hydration is another immediate step, as dehydration and electrolyte imbalances are common triggers. Drinking a glass of water, or a fluid containing electrolytes, can sometimes stop an episode quickly. These actions help the heart regain a steady rhythm by correcting minor physiological imbalances.
Recognizing Warning Signs and When to Call a Doctor
While most palpitations are harmless, certain accompanying symptoms suggest the need for immediate medical attention. These “red flag” symptoms indicate the palpitations may be linked to a more serious underlying condition.
Seek emergency medical care if the palpitations occur with any of the following:
- Chest pain or pressure, which can signal an urgent cardiac issue.
- Shortness of breath or difficulty breathing that occurs without exertion.
- Sudden, unusual fatigue.
- Severe dizziness, lightheadedness, or fainting (syncope).
A rapid heart rate (tachycardia) that lasts longer than a few minutes and does not resolve with rest should prompt a call to your provider. If palpitations occur more frequently, become more intense, or last for increasingly long periods, contact your doctor for a thorough evaluation. A healthcare professional can perform tests like an electrocardiogram or blood work to rule out serious causes like anemia, thyroid problems, or arrhythmias.
Preventing Recurrence Through Lifestyle Management
Long-term lifestyle adjustments focus on minimizing known triggers to reduce the frequency of palpitations. Stimulants are common culprits, so limiting or avoiding caffeine intake, including coffee, tea, and some sodas, can be beneficial. Moderating consumption of sugary foods and drinks is also recommended, as high sugar intake can contribute to episodes.
Managing stress and anxiety is a preventative strategy, as heightened emotions can trigger the release of adrenaline. Incorporating relaxation techniques such as prenatal yoga, meditation, or controlled breathing exercises into your daily routine helps keep the heart calmer.
Maintaining consistent hydration supports the increased blood volume and prevents dehydration. Ensuring proper sleep hygiene and addressing issues with low blood sugar or anemia also contributes to a lower risk of recurrent palpitations.