How do you lower your resting heart rate safely?

Resting heart rate reflects cardiovascular fitness, autonomic balance, and overall health. In this episode, we explain what is considered normal, how to reduce elevated resting heart rate, and when medical assessment is required in Europe.

In this episode, we cover:

• What resting heart rate is (beats per minute at complete rest)

• Normal adult ranges (typically 60–100 bpm)

• How aerobic exercise improves cardiac efficiency

• The role of stress reduction and sleep quality

• Effects of caffeine, nicotine, and dehydration

• Weight management and cardiovascular conditioning

• When medications such as beta-blockers are prescribed

• Warning signs: palpitations, dizziness, chest pain, fainting

• Situations where prescr ...