How to lower your resting heart rate
Resting heart rate responds to habits over weeks. These are the changes most likely to move it — and you can watch the effect in your morning readings.
Habits that help
- Regular aerobic exercise — most guidance points to about 150 minutes of moderate activity a week.
- Consistent, sufficient sleep.
- Less alcohol, especially in the evening.
- Less caffeine and nicotine.
- Staying hydrated.
- Slow breathing to manage stress.
Track the change
- Measure every morning for a week to find your baseline.
- Change one habit at a time.
- Compare your weekly trend after two to four weeks.
Important
Talk to your doctor before starting a new exercise program, especially if you have a heart condition or take medication. Heart Rate & Health is a wellness app, not a medical device. It doesn't diagnose, treat or prevent any condition. If a reading worries you or you feel unwell, speak to a doctor.
FAQ
- How fast can resting heart rate change?
- Day to day it moves with sleep, alcohol and stress. Changes from fitness usually show over several weeks.
Your pulse in 45 seconds
Heart Rate & Health - Novaz reads your heart rate from your iPhone camera, with HRV, stress, energy and a Heart Score. No account — your data stays on your phone. A wellness app, not a medical device.
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