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Why is My Heart Rate Jumping Up or Down?


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There are many reasons why your heart might jump up and down. A typical resting heart rate ranges between 60-100 beats per minute (bpm). In some cases, environmental factors like fear and anxiety can also increase your heartbeat. 

Related: Heart Rate Monitoring for Effective Sport Performance

What are some causes of an abnormal heart rate? 

Here are a couple of causes, to name a few:


Your body needs enough water to function properly. Most of the systems in your body, including your circulatory system, cannot perform at their best if you don’t have enough water in your body. It is therefore advisable that you drink at least 8 cups of water a day.

You can tell that your body is dehydrated if you are experiencing these symptoms:

  • Low performance when working out
  • Changes in your mood
  • Fatigue
  • Changes in your cognition

Dehydration affects your endothelium functions. The endothelium is the lining in your blood vessels and your heart. In turn, this increases your heart rate and your body’s ability to regulate blood pressure.

Ensure that you drink the recommended amount of water daily. Including fruits and vegetables in your diet will also keep you hydrated, as it boosts your intake of fluids.

HeartNot Getting Enough Sleep

Not getting enough sleep or insomnia can also make your heart race. According to the National Health Service (NHS), sleep is one of the primary causes of a racing heart. Here are some symptoms of lack of sleep that you should look out for:

  • Feeling fatigued
  • Having difficulty concentrating on a task
  • Irritability

To get enough sleep every night, you should start following these habits:

  • Don’t have caffeinated drinks if you are about to go to bed
  • Set a bedtime routine and stick to it
  • Engage in physical activity during the day


When you are stressed, your heart rate is more likely to jump. Your body responds to anger, depression, and stress because of interactions between your heart and yours. The way that each person responds to stress will differ from one person to the next.

How can you tell if you are stressed and that it is impacting your heart?

  • Worrying too much and feelings anxious 
  • Feeling overwhelmed when working
  • Nausea and headaches
  • Not getting enough sleep or insomnia
  • Increasing heart rate 


You can reduce the risk of developing a jumping heart rate by managing your stress levels. Working out, hanging out with friends, and meditating are some of the most effective ways of managing stress.

How can you stop your heart rate from jumping up?

If your heart is racing too often or longer than usual, try following these steps:

  • Get enough sleep
  • Stop smoking tobacco
  • Cut down on alcohol, and caffeine
  • Pinch your nostrils and blow air through your nose
  • Close your eyes and press the eyeballs gently

You are likely to notice that your heart rate is jumping up if you’re stressed. Try following the tips shared here to reduce your stress levels and lower your heart rate. If your jumping heart rate persists, you should always contact your doctor as soon as possible.

When should you contact a medical professional if you have a racing heart?           

A jumping heart rate alone doesn’t always mean that there is a problem. It is always important that you seek medical attention if the rhythm of your heart becomes abnormal or causes you any discomfort. 

You should contact your medical doctor as soon as possible if you experience these symptoms with a racing heart:

  • Pain in the neck, jaw, stomach, and both arms
  • Chest pain
  • Feeling dizzy

Listen to your body’s voice today

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