If you’re living with chronic fatigue syndrome (CFS), you may have experienced heart palpitations—those unsettling feelings of your heart racing, fluttering, or skipping beats. While they can be alarming, heart palpitations are a relatively common symptom of CFS and are often linked to nervous system dysregulation and autonomic dysfunction.

In this blog, we’ll explore why heart palpitations happen with CFS, what they feel like, and practical strategies to manage them.

1. Why Do Heart Palpitations Happen in CFS?

Heart palpitations in CFS are often related to dysautonomia, a condition where the autonomic nervous system (ANS) doesn’t function properly. The ANS controls heart rate, blood pressure, and digestion. In CFS, dysautonomia can cause:

• Inappropriate activation of the “fight or flight” response
• Low blood volume or blood pooling in the legs
• Orthostatic intolerance (difficulty standing for long periods)

For many, these issues lead to postural orthostatic tachycardia syndrome (POTS), which causes a rapid heartbeat upon standing. To understand more about how the nervous system affects your symptoms, check out this video on calming the nervous system.

2. What Do Heart Palpitations Feel Like?

Heart palpitations can feel different for everyone, but common sensations include:

• Fluttering or a feeling of your heart “skipping” beats
• Racing heartbeat even while at rest
• Pounding sensation in the chest or throat

These sensations can be brief or last several minutes and are often triggered by stress, standing up quickly, dehydration, or overexertion. Recognizing your triggers can help you manage symptoms better.

3. Practical Tips to Manage Heart Palpitations

Managing heart palpitations with CFS often involves a combination of lifestyle adjustments and symptom management techniques. Here are some effective strategies:

• Stay Hydrated: Low blood volume can worsen palpitations. Electrolyte drinks without sugar can help.
• Compression Garments: Wearing compression socks can support circulation and prevent blood pooling.
• Increase Salt Intake: If your doctor approves, adding a bit more salt can help with blood volume and pressure.

For more on how to manage these symptoms, check out this video on pacing and energy management.

4. Medications That May Help

In some cases, doctors may prescribe medications to help stabilize heart rate and reduce palpitations:

• Beta-Blockers (like propranolol): Can help slow a racing heart and reduce the severity of palpitations.
• Fludrocortisone: Used to increase blood volume in those with low blood pressure or orthostatic intolerance.
• Low-Dose Naltrexone (LDN): While not directly for palpitations, LDN may help regulate immune function and reduce inflammation, which can ease symptoms.

If you’re considering medication, always consult a healthcare provider first. For more on medications for CFS, check out this video on treatment options.

5. Breathing Exercises to Calm Your Heart

Breathing exercises can be a quick and effective way to manage heart palpitations, especially those triggered by stress or anxiety. Try these techniques:

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
• Diaphragmatic Breathing: Focus on breathing deeply into your belly rather than shallow chest breaths.
• 4-7-8 Breathing: Inhale for 4, hold for 7, and exhale slowly for 8 seconds.

These methods can help activate the vagus nerve, which regulates heart rate and promotes a feeling of calm. To learn more, check out this video on breathing techniques.

Final Thoughts

Heart palpitations can be unsettling, but understanding why they happen and how to manage them can make a big difference. By focusing on hydration, pacing, and nervous system regulation, you can reduce the frequency and intensity of palpitations.