Ever Feel Your Heart Skip a Beat? The Simple Trick to Calm Palpitations in the Moment

Heart HealthAnxietyNervous SystemNervous System RegulationSympathetic Nervous SystemVagus Nerve
Written By Dr. McKenzy

Anxiety activates your body's fight-or-flight response, releasing stress hormones that can cause heart palpitations—even when there’s no real danger.

You’re sitting still, doing nothing particularly stressful, when suddenly—your heart skips a beat, flutters, or starts racing. Your mind instantly spirals: Is something wrong with my heart? Am I about to have a heart attack?

If you’ve ever felt this, you’re not alone. Anxiety-induced heart palpitations can feel terrifying, but they are usually harmless. The good news? Understanding why this happens can help you feel more in control when it does.

Let’s break this down in a way that makes sense—so you can start working with your body, rather than feeling like you’re constantly fighting against it.

Why Anxiety Can Make Your Heart Feel Like It’s Skipping Beats

When we talk about anxiety and heart palpitations, we’re really talking about how your nervous system responds to stress. When your brain perceives a threat—whether it’s a real danger or just a stressful thought—your body shifts into high alert mode.

Here’s what happens internally:

  • The Fight-or-Flight Response Kicks In
    Your body releases adrenaline and cortisol, which increase heart rate, blood pressure, and breathing rate to prepare you to "escape" danger—even when no real danger exists.

    Read More: What is The Sympathetic Fight or Flight Response?

  • You Become Hyperaware of Your Heartbeat
    Anxiety makes you more sensitive to bodily sensations. A completely normal heartbeat might suddenly feel irregular, louder, or more intense—because your nervous system is on high alert, scanning for signs of danger.

    Read More: Top 7 Vitamins for Insomnia and Anxiety

  • Hyperventilation Can Play a Role
    When we’re anxious, we tend to breathe shallowly and quickly, sometimes without realizing it. This changes oxygen and CO2 levels in the body, which can cause dizziness, chest tightness, and yes—palpitations.

    Read More: Morning Routines for A Regulated Nervous System

  • The Vagus Nerve Connection
    The vagus nerve helps regulate your heart rate, acting like a built-in brake system. When anxiety overstimulates your fight-or-flight response, it disrupts the vagus nerve’s ability to keep your heart rhythm steady, leading to fluttering or skipped beats.

    Read More: How to Reduce Anxiety By Stimulating the Vagus Nerve

Other Sneaky Triggers That Can Make Palpitations Worse

Beyond stress and anxiety, there are a few lesser-known culprits that can make your heart feel jumpy:

  • Caffeine & Blood Sugar Swings – If you’ve ever felt jittery after coffee or noticed your heart pounds when you’re hungry, unstable blood sugar and stimulants might be adding fuel to the fire.

  • Histamine Sensitivity & Gut Health – Some people experience increased heart rate after eating certain foods, especially if they struggle with histamine intolerance or gut inflammation.

  • Electrolyte Imbalances – Low levels of magnesium or potassium can make your heart more reactive to stress.

When Should You Worry About Heart Palpitations?

Most palpitations caused by anxiety aren’t dangerous, but sometimes, it’s worth checking in with a doctor.

Red Flags That Require Medical Attention:

  • Chest pain or tightness

  • Dizziness or fainting

  • Shortness of breath

  • Palpitations that happen without anxiety or last several minutes without relief

If your palpitations only happen when you’re anxious, they’re likely just your nervous system responding to stress. But if they show up randomly or feel severe, getting them checked out can give you peace of mind.

How to Calm a Racing Heart (In the Moment & Long-Term)

The next time heart palpitations hit, try these body-based techniques to help your nervous system settle.

In the Moment:

  • Vagus Nerve Reset → Try slow, extended exhales (inhale for 4, exhale for 6-8). This engages your parasympathetic nervous system, signaling to your body that it’s safe.

  • Cold Water Reset → Splash cold water on your face or hold an ice pack to the back of your neck. This activates the dive reflex, instantly slowing your heart rate.

  • Leg & Feet Grounding → Press your feet firmly into the ground and engage your leg muscles. This helps redirect nervous system energy away from your chest and back into your body.

Longterm:

  • Train the Vagus Nerve Daily → Humming, gargling, and deep belly breathing help strengthen your body’s relaxation response over time.

  • Balance Blood Sugar → Avoid skipping meals, excess caffeine, and sugar crashes—your heart is sensitive to energy fluctuations.

  • Prioritize Deep, Restorative Sleep → Poor sleep raises cortisol, which can make palpitations more frequent.

Your Heart is Responding, Not Failing

Anxiety-induced heart palpitations are unsettling, but they are not a sign that something is wrong with your heart—they are a sign that your nervous system is responding to stress.

Your body isn’t failing you—it’s protecting you. But it might need a little guidance to learn that it doesn’t have to stay in high alert mode all the time.

If you’re ready to start regulating your nervous system and reducing anxiety-driven symptoms like heart palpitations, join our free Discord community—a space for support, connection, and learning how to feel safe in your body again.

For a deeper, step-by-step approach to calming your nervous system and restoring balance, check out The Nervous System Solution—our guided program designed to help you move out of survival mode and into a state of true resilience.

Dr. McKenzy
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