A Two-Pronged Approach to a Lower Resting Heart Rate

A few weeks ago, we explored how resting heart rate serves as a powerful indicator of heart health and efficiency. The math is simple but significant: a stronger heart requires fewer beats to deliver the same amount of blood throughout the body.

For example, a heart beating at 60 beats per minute instead of 80 means 28,800 fewer beats per day—or over 10 million fewer beats per year. This saved effort matters. Over time, fewer beats translate to less strain on the heart, reducing wear and tear and enhancing longevity.

Why Resting Heart Rate Matters

Research underscores the importance of lowering your resting heart rate:

• For every 10-beat reduction in resting heart rate, the risk of mortality decreases by 16%.

• Even more strikingly, individuals with resting heart rates between 51–80 beats per minute have a 40–50% lower risk of premature death compared to those with rates above 90 beats per minute.

These numbers highlight the significant role of heart rate as a predictor of long-term health. If you'd like to dive deeper, you can read our previous article: [What Your Heart Rate Says About Your Health & Longevity].

How Exercise Strengthens the Heart and Lowers Heart Rate

Strategic exercise plays a key role in reducing resting heart rate. When we engage in activities that elevate heart rate temporarily, such as Zone 1 and Zone 2 cardio training—characterized by low to moderate-intensity efforts—the heart adapts over time. These controlled increases in workload, paired with adequate recovery, make the heart stronger and more efficient at pumping blood.

However, this change doesn’t happen overnight. It takes weeks to months of consistent training to observe meaningful improvements in resting heart rate-and sometimes it’s still not enough.

As one client put it:

"I do my cardio, I get my steps in, and while my heart rate has decreased, it seems like I've hit a plateau. Why?"

This brings us to a crucial yet often overlooked factor: the role of the nervous system in heart rate regulation.

The Nervous System's Role: Why Relaxation Matters

Here’s the truth: Many of us are great at moving but terrible at truly resting.

In today’s fast-paced world, the advice to "move more" is straightforward. Many people don’t get enough physical activity, so promoting regular exercise seems obvious. But what about the advice to rest more effectively? That’s a harder sell.

The reality is, you can be cardiovascularly fit but still have an elevated resting heart rate if you’re unable to manage stress and activate your body’s relaxation systems. Stress—whether physical, mental, or emotional—keeps the nervous system in a state of sympathetic dominance ("fight or flight"), preventing your heart rate from fully recovering.

Active Relaxation vs. Passive Relaxation

When we think of relaxation, many people picture watching Netflix or scrolling through social media. However, these passive activities often provide distraction, not true relaxation. They may even contribute to stress without us realizing it.

Active relaxation, on the other hand, requires intention and practice. It involves deliberately triggering the parasympathetic nervous system—the branch of your nervous system responsible for "rest and digest."

Structured relaxation practices have a profound impact on the nervous system. For example, research shows that disciplines like yoga can be as effective as endurance training in lowering resting heart rate. This is because these practices directly teach the body to shift out of sympathetic (stress) mode and into parasympathetic (relaxation) mode.

How to Practice Active Relaxation

Fortunately, there are many proven techniques to actively engage your relaxation response:

1. Yoga
   A combination of mindful movement, controlled breathing, and meditation that calms both the body and mind.

2. Tai Chi
   A practice of slow, flowing movements that promotes relaxation, balance, and focus.

3. Non-Sleep Deep Rest (NSDR)
   Guided relaxation protocols that reduce stress and enhance recovery without sleep.

4. Meditation
   Focused breathing and attention techniques that reduce mental chatter and lower stress.

5. Progressive Muscle Relaxation
   A systematic approach of tensing and relaxing muscle groups to release tension.

6. Breathwork
   Techniques like diaphragmatic breathing or box breathing that lower heart rate and calm the nervous system.

Why Active Relaxation Complements Exercise

If you’ve hit a plateau in improving your resting heart rate despite regular exercise, the missing link might be active relaxation. By pairing movement with intentional recovery practices, you unlock the full benefits of both.

Additionally, for individuals not yet ready for intense exercise, active relaxation practices serve as an excellent entry point. Practices like yoga or Tai Chi offer gentle ways to introduce movement while simultaneously improving nervous system health.

A Path to a Healthier Heart

Improving your heart health isn’t just about working harder—it’s about working smarter. Regular exercise builds a stronger, more efficient heart, but true progress comes when you balance that effort with effective recovery.

By incorporating active relaxation into your routine, you can:

1. Lower your resting heart rate.

2. Reduce stress and improve overall nervous system balance.

3. Enhance cardiovascular efficiency by allowing your heart to fully recover between efforts.

4. Improve mental and physical well-being, reducing the cumulative effects of chronic stress.

Practical Steps to Get Started

If you’re ready to add active relaxation into your routine, here’s where to begin:

1. Start Small
   Begin with 5–10 minutes of relaxation practice daily. A short guided meditation or breathwork session can have a profound impact over time.

2. Explore Different Techniques
   Not all relaxation methods resonate with everyone. Try yoga, Tai Chi, or NSDR to discover what works best for you. I personally think NSDR is the easiest way to get started.

3. Be Consistent
   Just as with exercise, consistency is key. Treat relaxation as a regular habit—something you schedule into your day, not an afterthought.

4. Combine Exercise and Relaxation
   Incorporate mindful movement like yoga or Tai Chi after cardio workouts to complement heart-strengthening efforts with nervous system recovery.

Resources for Your Journey

Ready to get started? Here are some beginner-friendly resources to help you incorporate active relaxation into your life:

• Beginner's Guide to Meditation: Simple, step-by-step instructions for focused breathing and mindfulness.

• Introduction to Non-Sleep Deep Rest (NSDR): Guided relaxation protocols designed to deeply calm the nervous system.

• Basic Yoga Sequences for Stress Relief: Accessible routines to promote relaxation and gentle movement.

• Getting Started with Tai Chi: Learn the foundational movements of this flowing, meditative practice.

If you want to take your heart health to the next level, it’s not just about how much you move—it’s also about how well you rest. A stronger heart and a calmer nervous system work together to reduce your resting heart rate, improve longevity, and enhance overall well-being.

By combining consistent exercise with deliberate, active relaxation practices, you’ll not only feel better day-to-day but also give your heart the care it needs for a longer, healthier life.