It has long been known that resting heart rate is inversely proportional to the average life expectancy in most studied organisms. Some scientists believe that the aging process is determined by the metabolic rate in the body, and the heart rate is just an indicator of the metabolic rate or, in other words, energy expenditure. By regulating the heart rate, the cardiovascular system controls the energy needs of the entire body. It is believed that the faster the metabolism, the faster the body will age, which will eventually lead to its death. In turn, the more intense the metabolism, the higher the heart rate. It also works in the opposite direction. Thus, slowing down the work of the heart can lead to an increase in life expectancy.

The risk of death in the general population for various reasons increases as the resting heart rate increases. This trend is particularly evident in relation to cardiovascular diseases. However, the heart rate is associated with the life expectancy of practically healthy and physically active people. Scientists from Denmark conducted a large-scale study involving 5,200 men. They studied whether an increased heart rate is a risk factor for death. The results showed that men with a heart rate of 50 beats per minute or less had a 51% lower risk of death than those with a heart rate of 70 to 80 beats. With an index from 81 to 90 beats per minute, the risk doubles, and with more than 90 beats per minute, it triples. It is important to note that the data analysis included adjustments for physical activity and some other risk factors for cardiovascular diseases. In mice, artificial reduction of cardiac activity by means of pharmacological drugs increases the average life expectancy by 6.2%, while the heart rate was reduced by 14%.

The main target for regulating heart rate is the autonomic nervous system. Heart rate increases with a decrease in the activity of the parasympathetic nervous system and an increase in the activity of the sympathetic nervous system and decreases under the opposite conditions. The parasympathetic division is active when the body is in a state of rest and rest, for example, during sleep or relaxation. There are a lot of factors that affect heart rate, a person can independently regulate. These include physical activity, weight, psychological status, diet, drug use or withdrawal, as well as environmental influences and more. By following a healthy lifestyle, you can achieve a positive effect on heart rate variability (HRV).

Calorie restriction

Many studies show that reduced calorie intake and intermittent fasting increase the average life expectancy in animals, and in humans this is associated with improved molecular markers of aging. Caloric restriction of 40% reduces heart rate by 10% in rats. In addition, it can balance the work of the sympathetic and parasympathetic nervous systems, reducing blood pressure and heart rate, reduce the production of reactive oxygen species and improve insulin sensitivity. Balanced diets, such as the Mediterranean diet, and certain foods such as fish, vegetables, and fruits, as well as multivitamins and mineral supplements with added guarana, are associated with higher heart rate variability. On the contrary, a diet that is usually considered unhealthy, such as high-fat foods, reduces heart rate variability.

Physical activity

Although the heart rate increases significantly during physical exercise, the resting heart rate decreases with regular exercise. In one long-term study, participants had their heart rate measured before and after starting regular endurance training. The initial heart rate averaged 68 beats per minute, and after six weeks of 40-minute exercise, the heart rate was 53 beats per minute. A meta-analysis conducted in 2018 shows that yoga classes, just like intensive endurance training, contribute to a decrease in heart rate.

Outdoor walks

American scientists recently conducted a study in which participants had to walk through countryside and park areas once a week for 50 minutes. The results showed that such outdoor walks improve heart rate variability.

Vagus nerve stimulation

In experiments on electrical stimulation of the vagus nerve in rats with heart failure, a decrease in heart rate by 20-30 beats per minute was shown. In addition, a decrease in heart rate led to an improvement in vascular tone and the functioning of certain parts of the heart. With an increase in the tone of the vagus nerve, the activity of the sympathetic division of the autonomic nervous system decreases, the mechanism of protection of the cardiovascular system from hypertension and atherosclerosis is triggered, and the efficiency of gas exchange increases. In addition, vagus nerve stimulation is associated with a decrease in the levels of various inflammatory cytokines in the blood. Diaphragmatic breathing improves vagus nerve tone and helps the body relax. Notably, the researchers report that people with higher HRV (which represents a healthy vagus nerve tone) were found to have lower biomarkers of stress, increased psychological and physical resilience, and improved cognitive abilities.

Breathing practices

Various types of breathing techniques have beneficial effects on the human body, including they can help reduce heart rate. These include breathing through the left nostril, nadi shodhana, and other pranayamas such as chandra bhedana, pranava, sukha, savitri, and bhastrika.

There is plenty of evidence in the scientific literature that heart rate is inversely related to the lifespan of many species. This relationship can be explained by the metabolic rate, as well as the risk of death from cardiovascular diseases. Each person can improve the functioning of the heart by changing their lifestyle in a positive way. Limiting calorie intake, physical activity, giving up bad habits and practices that relax the body and mind will help reduce heart rate and possibly prolong life.