Managing an AFib Attack at Home

When you find your heart racing, certain physical actions can work on your vagus nerve – the nerve that helps control your heart rate – to help bring down your heart rate. You should only try them if you’ve talked to your doctor about it first.

Your vagus nerve reacts to very cold water, which slows down your heart rate. Fill a bowl with ice water. Try splashing your face with it or holding your breath while you dunk your head into it. 

It’s best to get your doctor to show you how to do this – and to see if it’s OK to try on your own. But here’s the basic idea: First, lie on your back and turn your head to one side. Use your fingers to push on your carotid sinus – the blood vessel where you feel your pulse on the side of your neck – for 5-10 seconds.

You may already use this move to clear clogged ears. It’s called the Valsalva maneuver, and you do it by pinching your nose shut, closing your mouth, and forcing air into your nose. This creates pressure in your chest and can slow your heart rate.

Another way to perform the Valsalva maneuver is to bear down as if you’re pooping. When you clench your stomach muscles and anal sphincter, it applies pressure to your chest and slows down your heart.

This move also uses straining, but in a different body position. Lie on your back and raise your legs toward your face until your feet are past your head. Take a breath and bear down like you’re pooping for 20-30 seconds.

Along with moves that work on your vagus nerve, you can also use relaxation techniques to lower stress levels and calm your heart rate. To regulate breathing, get in a comfortable position, place a hand on your chest and belly, and take slow, deep breaths into your belly. That is, let your trunk expand but keep your chest still.

If you’ve ever heard someone joke about “going to their happy place” in their mind, they’re talking about guided imagery. Close your eyes and picture yourself in a relaxing environment that brings you peace. Paint a detailed picture in your head. Imagine the sights, smells, and sounds. The exercise could cut feelings of stress and anxiety.

Besides in-the-moment techniques, practice AFib prevention. Don’t smoke, cut back on or quit alcohol, keep your blood sugar steady with small, frequent meals, drink plenty of water, and get good sleep.

While it’s helpful to know how to manage AFib on your own when you can, keep in mind that certain signs, such as AFib that lasts longer than 24 hours without a break or gets worse over time, mean it’s time to see a doctor. And if you have signs of a stroke or chest pain that lasts longer than 5 to 10 minutes, seek medical help right away.