If you’re living with chronic fatigue syndrome (CFS) and experience heart palpitations, you know how unsettling they can feel. Your heart might race, flutter, or skip beats—even when you’re at rest. While it’s important to rule out other health conditions, in many cases, these palpitations are linked to dysautonomia and a hypersensitive nervous system, which are common in CFS.
The good news? There are simple, calming techniques that can help regulate your heart rate and ease that uncomfortable sensation. In this blog, we’ll share 3 effective ways to reduce or stop heart palpitations gently and naturally.
1. Activate the Vagus Nerve to Calm Your Heart
The vagus nerve helps regulate your heart rate and can be stimulated with simple techniques to shift your body from “fight or flight” into “rest and digest.” When palpitations strike, calming the vagus nerve is often the fastest way to feel relief.
💡 Try This:
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Deep breathing: Inhale through your nose for 4 seconds, exhale slowly through your mouth for 6–8 seconds.
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Cold splash: Splash cold water on your face or use a cool compress on the back of your neck.
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Humming or singing: This stimulates the vagus nerve through vibration.
Video to Watch: Learn calming techniques that activate your vagus nerve in this video on stopping stress-related palpitations.
2. Use Grounding and Posture to Support Blood Flow
Many people with CFS also experience orthostatic intolerance or POTS, where standing up leads to poor circulation and heart rhythm changes. Changing your position and grounding your body can quickly relieve symptoms.
💡 Try This:
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Lie down with legs elevated to help blood return to your heart.
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Sit in a reclined position with support behind your back.
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Use compression socks to support blood flow if you’re upright for longer periods.
These simple adjustments take pressure off the heart and help stabilize circulation.
Video to Watch: This video on blood pooling and circulation tips offers guidance for heart-related symptoms in CFS.
3. Calm the Nervous System with Slow, Rhythmic Activities
When your nervous system is overstimulated, your heart rate often follows. Bringing the body into a rhythmic, calm state can stop palpitations before they build. These techniques are especially helpful if palpitations are triggered by stress, sensory overload, or emotional tension.
💡 Try This:
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Rock gently in a chair or sway while seated.
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Listen to slow, calming music or nature sounds.
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Try progressive muscle relaxation—tighten and release each muscle group one at a time.
These techniques tell your body that it’s safe, helping to ease both the mind and heart.
Video to Watch: This video on resetting your stress response through rhythm and stillness is a great starting point.
Final Thoughts
Heart palpitations can feel alarming—but in CFS, they’re often a signal that your nervous system needs support. With vagus nerve activation, posture shifts, and calming routines, you can regain a sense of control and help your heart settle.