Why Your Heart Races After Drinking and How to Calm It

You get home after a night out with friends, ready to head straight to bed. As you sit down to take off your shoes, something feels off. Your heart is pounding, as if you just finished a half marathon. Does alcohol increase heart rate? What causes these palpitations after drinking? And most importantly, how can you slow your heart rate after drinking alcohol?

How Alcohol Increases Heart Rate

Before exploring ways to cope, let’s look at why alcohol can send your heart into overdrive in the first place.

Alcohol is a central nervous system depressant, meaning it slows brain activity. But does it slow your heart rate? No—in fact, alcohol has a stimulant effect on the heart, increasing both heart rate and blood pressure. Here’s why:

• Sympathetic Stimulation: Alcohol triggers the release of stress hormones like adrenaline, activating the sympathetic nervous system. This "fight or flight" response raises heart rate, blood pressure, and alertness.
• Vasodilation: Alcohol widens blood vessels, allowing more blood to flow. This creates a warm sensation but also lowers blood pressure. Your heart compensates by beating faster to maintain circulation.
• Dehydration: Alcohol is a diuretic, increasing urine output and leading to dehydration. Thicker blood from dehydration strains the heart, raising your heart rate.
• Disrupted Heart Rhythm: Heavy drinking can interfere with the electrical signals that regulate your heartbeat, potentially causing irregular rhythms like atrial fibrillation.

Individual responses vary based on factors like the type and amount of alcohol, body weight, tolerance, and overall health.

Should You Give Up Alcohol If You Have a Heart Condition?

If you have a heart condition, what does that mean for your alcohol intake? Should you quit entirely? While quitting is the safest choice, everyone is different. Always consult your doctor for personalized advice.

Alcohol Interaction With Heart Medications

If you drink while taking heart medication, be aware of possible interactions:

• Increased Side Effects: Alcohol can worsen medication side effects like dizziness, nausea, and drowsiness.
• Risk of Complications: Mixing alcohol with certain heart meds can raise the risk of internal bleeding, heart rhythm issues, or worsen heart conditions.
• Reduced Medication Effectiveness: Alcohol may interfere with how well your medication works, making it harder to control high blood pressure or arrhythmias.
• Blood Pressure Fluctuations: Alcohol can affect blood pressure, counteracting medications meant to regulate it.
• Liver Strain: Both alcohol and many heart medications are processed by the liver. Combining them can increase stress on the liver and risk damage.

Always discuss your lifestyle and drinking habits with your doctor. Never start or stop medication without medical advice.

How to Slow Your Heart Rate After Drinking Alcohol

Heart palpitations after drinking can be unsettling. Waking up with a racing heart is frustrating, too. Fortunately, there are natural ways to help slow your heart rate.

Slowing Heart Rate With Hydration

Alcohol’s diuretic effect can leave you dehydrated, raising your heart rate and potentially affecting your kidneys.

Studies show that drinking water alongside alcohol leads to a smaller increase in heart rate compared to drinking alcohol alone. Water dilutes alcohol in your bloodstream, reducing its stimulant effect on the heart.

To help keep your heart rate steady, sip water throughout the night. Try to drink one glass of water for every alcoholic beverage.

Slowing Heart Rate Through Breathing

Slow, deep breathing activates the parasympathetic nervous system, which promotes relaxation and lowers heart rate.

This system, often called the "rest and digest" system, counters the "fight or flight" response. Deep breaths stimulate the vagus nerve—a key part of the parasympathetic system—helping decrease heart rate and create calm.

To practice, inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat for several minutes, focusing on your breath.

Slowing Heart Rate With Light Exercise

Gentle activities like a slow walk or light stretching can relax your body and lower your heart rate.

Exercise releases endorphins that promote calm and well-being, allowing the parasympathetic nervous system to take over and naturally reduce heart rate.

Avoid vigorous exercise after drinking, as it can strain your heart. Skip running, jumping jacks, or any activity that raises your heart rate further.

Slowing Heart Rate With Mindfulness

Mindfulness and meditation have been shown to slow heart rate and encourage relaxation. These practices help you stay present and grounded, taking your body out of "fight or flight" mode.

Find a quiet spot, sit comfortably, and focus on your breath or a calming mantra. Let go of stress and tension.

Alcohol and Heart Rate: Key Takeaways

We all enjoy a good time, but it’s important to care for your body—especially your heart. Slowing your heart rate after a night out is totally achievable. By staying hydrated, practicing deep breathing, doing light exercise, meditating, and using cooling methods, you can help your heart return to its normal rhythm. Now you’re equipped with the knowledge to slow your heart rate after drinking alcohol!