health

Resting Heart Rate Improvement

Resting Heart Rate Improvement describes a reduction in the number of heartbeats per minute when the heart rate is measured at rest. In practical terms, it means a lower resting pulse reading, not simply a change during activity.

Resting Heart Rate Improvement is identified as a health-related effect.

37Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

37 options:7 some evidence2 mixed15 not enough evidence2 not tested in people5 personal stories only6 no benefit found

What studies foundSize of effect

YogapracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
6 of 7 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A 2025 pooled analysis whose designs were not recorded found a lower heart rate among 1,118 people. A 2026 pooled analysis of randomized trials also found reduced heart rate in the pranayama group among 439 people.
Open the Yoga page
Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Jump Rope Training page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A randomized trial of 102 people reported a heart-rate change of −5.4%. A pooled analysis also reported that aquatic exercise programs help control heart rate.
Open the Swimming page
CardiopracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found a decrease in heart rate. In a randomized controlled trial, resting heart rate decreased more steeply with EXT than with MICT.
Open the Cardio page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Tai ChipracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found lower resting heart rate with Tai Chi among 1,101 people in its outcome analysis in 2026. In a 2024 trial of 342 people, nighttime ambulatory pulse rate was 2.25 beats/min lower than with aerobic exercise after 12 months.
Open the Tai Chi page
CyclingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Cycling page
BreathworkpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
6 of 8 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 439 people found a small reduction in heart rate with pranayama. In a 2026 randomized trial, heart rate fell from 69.32 to 64.86 bpm in the pranayama group, while it rose in the control group.
Open the Breathwork page

Hot BathpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found that long-term hot-water exposure lowered resting heart rate by −3 bpm in 5 people in its resting-heart-rate analysis. A separate trial of 20 found a −6.5 bpm change after post-exercise hot-water immersion.
Open the Hot Bath page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
15 of 23 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found heart rate lower by 3.84 bpm in forest than non-forest environments. Another pooled analysis found reduced heart rate in a neutral subgroup of 14 people.
Open the Forest Bathing (Shinrin-yoku) page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
11 of 21 studies found a benefit; 10 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials found small reductions in resting heart rate, including 0.36 bpm in an analysis of 500 people. Findings disagree: another pooled analysis involving 206 people did not find a reduction compared with standard treatment.
Open the High-Intensity Interval Training (HIIT) page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2023 randomized trial of 122 participants found lower resting heart rate. Studies disagree: a separate 2023 trial found lower resting heart rate after 8 weeks in the NaC group than at baseline, while a 2025 trial found no statistically significant effect.
Open the Tabata Training page
MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Open the Massage page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Open the Strength Training page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2008 trial, resting heart rate decreased by −4.3 bpm within the brisk-walking group. A 2025 trial in people with Chronic Kidney Disease, Diabetes Type 2, or Obesity also found lower PR in the walking group than in the control group.
Open the Brisk Walking page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 4 studies found a benefit; 3 found none. Strongest study: a non-randomized trial.
A quasi-experimental study of 173 people found a change in resting heart rate between groups in women, but not in men. A randomized trial of 44 people found no significant effect on heart rate or the other listed cardiovascular measures.
Open the Hatha Yoga page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
CalisthenicspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
An RCT in 60 people with obesity found resting heart rate decreased in one exercise group, with a similar trend in the other. The same trial also reported reduced respiratory rate in both groups.
Open the Calisthenics page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
Open the Finnish Sauna page
Mindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A trial with 78 participants observed a reduction in heart rate in the experimental group after the intervention.
Open the Mindfulness Meditation page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 16 people with Hypertension (High Blood Pressure) found lower heart rates in the massage group after sessions 1, 3, and 4, with a significant difference between groups. In another study, pulse rate fell in both groups during the second stage.
Open the Swedish (Classic) Massage page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review reported that four weeks of laser acupuncture was associated with decreased heart rate compared with control in studies involving people with hypertension. The finding was described as having very low-certainty evidence.
Open the Red Light Therapy (Photobiomodulation) page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2023 randomized trial of 12 healthy participants, heart rate fell by 4 bpm with CWI, while the control group showed no change.
Open the Ice Bath / Cold Plunge page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2020 trial of 98 healthy participants, only one intervention group showed a statistical improvement in resting heart rate, with a reported change of -4.296 bpm.
Open the Latin Dance Fitness page
Box BreathingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
A benefit for resting heart rate has not been demonstrated in human studies; the proposed link remains theoretical.
Open the Box Breathing page
Transcendental MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
An expert-knowledge account describes regular practice as associated with a small reduction in resting heart rate, consistent with improved autonomic balance.
Open the Transcendental Meditation page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Grounding / Earthing page
Infrared SaunapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Infrared Sauna page
MeditationpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Meditation page
Yoga NidrapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Yoga Nidra page
Bedtime Wind-Down RitualpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Bedtime Wind-Down Ritual page
Heating Pads / Warm CompressespracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found resting heart rate was unchanged; studies did not support an improvement.
Open the Heating Pads / Warm Compresses page
PilatespracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
A trial did not find statistically significant between-group differences in 24-hour heart rate (n = 60; CG vs MP = 3.4; MP vs MP + AE = 2.0; CG vs MP + AE = 5.4).
Open the Pilates page
Wim Hof Method BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
A randomized trial of 42 healthy participants found no significant time × group interactions in HR, so the studies did not support an improvement in resting heart rate.
Open the Wim Hof Method Breathing page
Hot YogapracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
An RCT with 21 participants found no changes in cardiovascular measures after the intervention.
Open the Hot Yoga page
QigongpracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 3 studies found a benefit; 3 found none.
A 2021 quasi-experimental study of 42 people found no significant overall change in HR coherence; studies did not support an improvement in resting heart rate.
Open the Qigong page
Social DancingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Social Dancing page

Show all 37

Comparing practices

YogaSome evidence it helpsSize of effect: Small6 trials
CardioSome evidence it helpsSize of effect: Large3 trials
BreathworkMixed resultsSize of effect: Small3 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it37 listed

Start here

Most likely to help, from the evidence we have

PracticesBreathworkCertaintyMediumSourceRCTSmall effect8 other sources
A pooled analysis of randomized trials involving 439 people found a small reduction in heart rate with pranayama. In a 2026 randomized trial, heart rate fell from 69.32 to 64.86 bpm in the pranayama group, while it rose in the control group.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Generalized
Covid 19
Hypertension
Tuberculosis
Study result
The pooled standardized mean difference was −0.43 (95 % CI: −0.52 to −0.34), indicating a significant reduction in heart rate in the pranayama group. Heterogeneity... I^2 = 0 %.
Open Breathwork
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PracticesYogaCertaintyMediumSourceRCTSmall effect7 other sources
A 2025 pooled analysis whose designs were not recorded found a lower heart rate (MD=-4.43 mmHg, 95% CI=-7.36 to -1.50) among 1,118 people. A 2026 pooled analysis of randomized trials also found reduced heart rate in the pranayama group among 439 people (SMD −0.43, 95 % CI: −0.52 to −0.34).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Addiction
Diabetes Type2
Hypertension
Ibs
Study result
Very low quality of evidence was found for positive effects of yoga on heart rate (HR, 14 RCTs, n=1118; MD=-4.43 mmHg, 95% CI=-7.36 to -1.50, p<0.01)
Open Yoga
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PracticesHot BathCertaintyMediumSourceRCT6 other sources
A pooled analysis of randomized and non-randomized human studies found that long-term hot-water exposure lowered resting heart rate by −3 bpm [−6, −1] in 5 people in its resting-heart-rate analysis. A separate trial of 20 found a −6.5 bpm change after post-exercise hot-water immersion.
Who was studied
Healthy people and patients
Diabetes Type2
Heart Failure
Study result
Long-term exposure to hot water reduced resting heart rate compared to control conditions (−3 bpm [−6, −1], p = 0.01)
Open Hot Bath
→
PracticesJump Rope TrainingCertaintyMediumSourceRCT5 other sources
A pooled analysis of randomized and non-randomized human studies found beneficial effects of jump-rope training on resting heart rate. In an RCT of 120 participants, resting heart rate decreased by MD -2.5 b.p.m [-3.96, -1.03] in one intervention group compared with the control group.
Who was studied
Healthy people and patients
Arthritis
Obesity
Study result
JRT showed beneficial effects in resting heart rate, body mass index, fat mass, cardiorespiratory endurance, lower- and upper-body maximal strength, jumping, range of motion, and sprinting.
Open Jump Rope Training
→
PracticesSwimmingCertaintyMediumSourceRCT4 other sources
A randomized trial of 102 people reported a heart-rate change of −5.4% (p = 0.010). A pooled analysis also reported that aquatic exercise programs help control heart rate.
Study result
aquatic exercise programs help to control heart rate
Open Swimming
→
PracticesCardioCertaintyMediumSourceRCTLarge effect4 other sources
A pooled analysis whose designs were not recorded found a decrease in heart rate (SMD = −1.78, 95% CI = −3.31 to −0.24, P =0.024). In a randomized controlled trial, resting heart rate decreased more steeply with EXT than with MICT.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Hypertension
Study result
heart rate (SMD = −1.78, 95% CI = −3.31 to −0.24, P =0.024)
Open Cardio
→
PracticesTai ChiCertaintyMediumSourceRCT2 other sources
A pooled analysis whose study designs were not recorded found lower resting heart rate with Tai Chi (SMD of −0.57; 95% CI: −0.93 to −0.21) among 1,101 people in its outcome analysis in 2026. In a 2024 trial of 342 people, nighttime ambulatory pulse rate was 2.25 beats/min lower than with aerobic exercise after 12 months.
Who was studied
People with a condition
Study result
Tai Chi significantly reduced RHR, with a SMD of −0.57 (95% CI: −0.93 to −0.21, p < 0.05)
Open Tai Chi
→

Medium probability(2)

PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical8 other sources
An RCT of 170 participants found a mean heart-rate change of MD -1.37 bpm after breathing practice. A separate RCT also reported changes in pulse and blood pressure, but did not give their size here.
Who was studied
Healthy people and patients
Diabetes Type2
Hypertension
Hypothyroidism
Study result
P < 0.0001 indicated that the difference in heart rate pre- and post–assessment on the 1st day and 5th day was statistically significant.
Open Alternate Nostril Breathing (Nadi Shodhana)
→
PracticesCyclingCertaintyMediumSourceClinical2 other sources
Two randomized trials in healthy participants reported decreases in resting heart rate: one found −3 ± 7% (P = 0.004), and another found a −5.4 ± 6.8% change after 10 weeks of cycling versus a 1.7 ± 9.5% increase in the control group (p = 0.02, ηp2 = 0.168).
Who was studied
Healthy people
Study result
resting heart rate (−3 ± 7%, P = 0.004)
Open Cycling
→

Low probability(22)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceMeta-analysisSmall effectconflicting findings21 other sources
Pooled analyses of randomized trials found small reductions in resting heart rate, including 0.36 bpm in an analysis of 500 people. Findings disagree: another pooled analysis involving 206 people did not find a reduction compared with standard treatment.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Cancer
Copd
Coronary Artery Disease
Diabetes
Diabetes Type2
+10 more
Study result
HIIT significantly improved resting HR (g = -0.36, 95%CI = [-0.67, -0.05], P = 0.032)
Open High-Intensity Interval Training (HIIT)
→
PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceRCTModerate effect23 other sources
A pooled analysis of randomized and non-randomized human studies found heart rate lower by 3.84 bpm in forest than non-forest environments (95% CI −5.27 to −2.40; 563 participants; 13 trials). Another pooled analysis found reduced heart rate in a neutral subgroup of 14 people (SMD = -1.19; 95% CI = -1.72 to -0.66; p = 0.0003).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Cancer
Chronic Pain
Copd
Coronary Artery Disease
Depression
+9 more
Study result
In the neutral subgroup (n = 14), forest exposure significantly reduced HR compared to control conditions (SMD = -1.19; 95% CI = -1.72 to -0.66; p = 0.0003)
Open Forest Bathing (Shinrin-yoku)
→
PracticesTabata TrainingCertaintyLowSourceRCTLarge effect4 other sources
A 2023 randomized trial of 122 participants found lower resting heart rate (d = −1.82, 95% CI: −2.23 to −1.37). Studies disagree: a separate 2023 trial found lower resting heart rate after 8 weeks in the NaC group than at baseline, while a 2025 trial found no statistically significant effect (P=.222).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Overweight
Study result
resting heart rate (p < 0.001, d = −1.82, 95% CI: −2.23 to −1.37)
Open Tabata Training
→
PracticesMassageCertaintyLowSourceRCT1 other source
Pooled analyses whose designs were not recorded found heart rate was lower in the manual therapy group than in controls (MD = −4.2 (95% CI −6.09 to −2.30)).
Who was studied
Healthy people and patients
Study result
Heart rate was significantly lower in the manual therapy group than in controls [MD = −4.2 (95% CI −6.09 to −2.30) P < 0.0001, I² = 62%]
Open Massage
→
PracticesStrength TrainingCertaintyLowSourceRCTModerate effect1 other source
A pooled analysis whose study designs were not recorded found exercise reduced heart rate among 794 people in its outcome analysis (SMD=0.71, 95% CI (0.32, 1.09)).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Study result
Exercise significantly reduced HR [SMD=0.71, 95% CI (0.32, 1.09)]
Open Strength Training
→
PracticesDanceCertaintyLowSourceRCTconflicting findings2 other sources
A pooled analysis whose designs were not recorded found improved resting heart rate after plaza dancing among 498 people in its analysis (SMD of −0.38, 95%CI [−0.68,−0.07], p = 0.02). Studies disagree: another pooled analysis whose designs were not recorded found no significant improvement in resting heart rate (MD = −1.76, 95% CI (−6.07, 10.75), p = 0.42).
Who was studied
Healthy people and patients
Study result
plaza dancing has significant improvement effects on resting heart rate, with SMD of −0.38, 95%CI [−0.68,−0.07], p = 0.02
Open Dance
→
PracticesCalisthenicsCertaintyLowSourceRCT1 other source
An RCT in 60 people with obesity found resting heart rate decreased in one exercise group, with a similar trend in the other. The same trial also reported reduced respiratory rate in both groups.
Who was studied
People with a condition
Obesity
Study result
reductions in resting heart rate (p=0.024, d=1.05) and respiratory rate (p=0.001, d=1.55) for KRTG, with BWRTG showing similar trends (resting heart rate: p=0.041, d=1.35; respiratory rate: p=0.001, d=1.98)
Open Calisthenics
→
PracticesBrisk WalkingCertaintyLowSourceClinical4 other sources
In a 2008 trial, resting heart rate decreased by −4.3 bpm within the brisk-walking group. A 2025 trial in people with Chronic Kidney Disease, Diabetes Type 2, or Obesity also found lower PR in the walking group than in the control group.
Who was studied
People with a condition
Chronic Kidney Disease
Diabetes Type2
Obesity
Study result
Intragroup comparison brisk walking: −4.3 bpm (95% CI −7.4, −1.1; p = 0.009)
Open Brisk Walking
→
PracticesHatha YogaCertaintyLowSourceClinical4 other sources
A quasi-experimental study of 173 people found a change in resting heart rate between groups in women, but not in men. A randomized trial of 44 people found no significant effect on heart rate or the other listed cardiovascular measures.
Who was studied
Healthy people and patients
Study result
Significant change was also found for resting HR between groups in women (P < 0.05) but not in men
Open Hatha Yoga
→
PracticesFinnish SaunaCertaintyLowSourceClinical3 other sources
A 2019 quasi-experimental study of 37 people recorded a decrease in heart rate from 75.4 ± 10.4 before to 71.1 ± 10.3 after dry sauna therapy (P = 0.003). In a 2021 study of 26 people, resting heart rate also fell, but the reduction was not superior to that from normal training alone.
Who was studied
Healthy people and patients
Back Pain
Study result
Heart rate 75.4 ± 10.4 before vs 71.1 ± 10.3 after dry sauna therapy (P = 0.003).
Open Finnish Sauna
→
PracticesMindfulness MeditationCertaintyLowSourceClinical2 other sources
A trial with 78 participants observed a reduction in heart rate in the experimental group after the intervention.
Who was studied
People with a condition
Study result
Significant reductions were observed in heart rate (F=121.467, P=0.001) in the experimental group after the intervention
Open Mindfulness Meditation
→
PracticesSwedish (Classic) MassageCertaintyLowSourceClinical2 other sources
A randomized trial involving 16 people with Hypertension (High Blood Pressure) found lower heart rates in the massage group after sessions 1, 3, and 4, with a significant difference between groups. In another study, pulse rate fell in both groups during the second stage.
Who was studied
Healthy people and patients
Hypertension
Study result
Reductions in HR were also seen in massage group after sessions 1, 3, and 4 with significant difference between groups.
Open Swedish (Classic) Massage
→
PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceClinical1 other source
A review reported that four weeks of laser acupuncture was associated with decreased heart rate compared with control in studies involving people with hypertension. The finding was described as having very low-certainty evidence.
Who was studied
People with a condition
Hypertension
Study result
Laser acupuncture was compared to a control group (no intervention or drugs) for 4 weeks of treatment and was associated with decreased levels of HR, compared to the control group, with very low-certainty evidence. In the post-treatment analysis, the laser acupuncture group had a mean HR of 76.9 ± 4
Open Red Light Therapy (Photobiomodulation)
→
PracticesIce Bath / Cold PlungeCertaintyLowSourceClinical2 other sources
In a 2023 randomized trial of 12 healthy participants, heart rate fell by 4 bpm with CWI (95% CI −7 to −2 bpm), while the control group showed no change.
Who was studied
Healthy people
Study result
HR (p = 0.027, 95% CI −7 to −2 bpm) were reduced in CWI, whereas CON showed no change (p > 0.05).
Open Ice Bath / Cold Plunge
→
PracticesLatin Dance FitnessCertaintyLowSourceClinical1 other source
In a 2020 trial of 98 healthy participants, only one intervention group showed a statistical improvement in resting heart rate, with a reported change of -4.296 bpm.
Who was studied
Healthy people
Study result
only the ET group presented statistical improvement after intervention in HR at rest
Open Latin Dance Fitness
→
PracticesGrounding / EarthingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 126 Reddit reports discussing it.
→
PracticesInfrared SaunaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 233 Reddit reports discussing it.
→
PracticesMeditationCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 115 YouTube videos discussing it.
→
PracticesYoga NidraCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 9 of 454 community reports discussing it (YouTube 6, Reddit 3).
→
PracticesQigongCertaintyLowSourceTheoreticalTrivial effect4 other sources
A 2021 quasi-experimental study of 42 people found no significant overall change in HR coherence; studies did not support an improvement in resting heart rate.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Addiction
Open Qigong
→
PracticesBox BreathingCertaintyLowSourceTheoretical3 other sources
A benefit for resting heart rate has not been demonstrated in human studies; the proposed link remains theoretical.
Who was studied
Healthy people
Open Box Breathing
→
PracticesTranscendental MeditationCertaintyLowSourceTheoretical1 other source
An expert-knowledge account describes regular practice as associated with a small reduction in resting heart rate, consistent with improved autonomic balance.
Study result
Regular practice is associated with a small reduction in resting heart rate, consistent with improved autonomic balance.
Open Transcendental Meditation
→

Very low probability(6)

PracticesHeating Pads / Warm CompressesCertaintyVery lowSourceRCT1 other source
A pooled analysis of randomized and non-randomized human studies found resting heart rate was unchanged (n = 10; MD: -1.25 beats/min; 95% CI: -3.20, 0.70; P = 0.21); studies did not support an improvement.
Who was studied
Healthy people and patients
Open Heating Pads / Warm Compresses
→
PracticesPilatesCertaintyVery lowSourceClinical1 other source
A trial did not find statistically significant between-group differences in 24-hour heart rate (n = 60; CG vs MP = 3.4 [95% CI = -2 to 8.8]; MP vs MP + AE = 2.0 [95% CI = -3.4 to 7.5]; CG vs MP + AE = 5.4 [95% CI = -0.8 to 11.8]).
Who was studied
People with a condition
Hypertension
Open Pilates
→
PracticesWim Hof Method BreathingCertaintyVery lowSourceClinical1 other source
A randomized trial of 42 healthy participants found no significant time × group interactions in HR (p = 0.709), so the studies did not support an improvement in resting heart rate.
Who was studied
Healthy people
Open Wim Hof Method Breathing
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PracticesHot YogaCertaintyVery lowSourceClinical1 other source
An RCT with 21 participants found no changes in cardiovascular measures after the intervention.
Who was studied
Healthy people
Open Hot Yoga
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PracticesBedtime Wind-Down RitualCertaintyVery lowSourceAnecdotal1 other source
→
PracticesSocial DancingCertaintyVery lowSourceTheoretical2 other sources
A systematic review of randomized trials in people with hypertension found no significant improvement in resting heart rate (MD = −1.76, 95% CI (−6.07, 10.75), p = 0.42).
Who was studied
People with a condition
Hypertension
Open Social Dancing
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 24

Practice	How sure	Effect size	Own trials	What worked in trials
Cardio	CertaintyMediumSourceRCT	Large effect	3 trials or pooled analyses	41–51 min · 3×/week · 8 weeks
Yoga	CertaintyMediumSourceRCT	Small effect	6 trials or pooled analyses	12 weeks
Breathwork	CertaintyMediumSourceRCT	Small effect	3 trials or pooled analyses
Alternate Nostril Breathing (Nadi Shodhana)	CertaintyMediumSourceClinical		5 trials or pooled analyses	10 min · 7–10.5×/week · 0.7–4 weeks
Hot Bath	CertaintyMediumSourceRCT		3 trials or pooled analyses	45–53 min
Jump Rope Training	CertaintyMediumSourceRCT		3 trials or pooled analyses	12 weeks
Cycling	CertaintyMediumSourceClinical		2 trials or pooled analyses	3×/week · 4–7 weeks
Swimming	CertaintyMediumSourceRCT		2 trials or pooled analyses	45 min · 2–2.5×/week · 20–24 weeks
Tai Chi	CertaintyMediumSourceRCT		2 trials or pooled analyses	60 min · 3–3.5×/week · 30–41 weeks
Tabata Training	CertaintyLowSourceRCT	Large effect	2 trials or pooled analyses	19–20 min · 2–2.5×/week · 8–10 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

This outcome has been studied in connection with interventions including Tai Chi, Cycling, Swimming, and Taurine. The evidence includes people with different health statuses, so findings may not apply equally to every person.

How interventions help

Interventions associated with resting heart rate improvement differ substantially in timing and format. Structured movement approaches tend to be evaluated over weeks to months: cycling showed a change after 10 weeks, while the Tai Chi comparison assessed nighttime ambulatory pulse rate after 12 months. Swimming has also been studied as an approach that can lower heart rate, although the relevant study periods are not specified here. Results are not uniform across all movement practices, so one activity should not be treated as interchangeable with another; for example, findings for Tai Chi and Hatha Yoga point in different directions.

Several supplements were studied over longer periods rather than as one-time interventions. Taurine was examined from 5 days to 12 months, Magnesium over 6 weeks, Melatonin over 3-4 weeks, Reishi over 1-24 weeks, Whey Protein over 12 weeks, and Shilajit over 28 days. The observed findings generally involved reductions in resting heart rate, but the populations and intervention formats varied. Magnesium included mixed health statuses and asthma, while Omega-3 was studied across several health conditions, making direct comparison with studies in healthy people difficult.

Some approaches were examined for more immediate changes. Aloe Vera and Chamomile were assessed shortly after use, unlike interventions intended for repeated practice or supplementation. Box Breathing is described in relation to chronic use of slow, controlled breathing and reduced resting heart rate, reflecting improved cardiovascular autonomic control. Overall, the findings span acute responses and changes that emerged only after continued study, and the results may not apply equally across health statuses or intervention types.

Choosing guidance

For a non-supplement approach, Tai Chi, Cycling, and Swimming are the clearest options to compare with one another. Their study populations differ: Tai Chi was studied in people with a clinical condition, Cycling in healthy participants, and Swimming in a population whose health status was not specified. This means the findings may not transfer equally to every reader. Hatha Yoga was studied in mixed populations, while Yoga, Box Breathing, and Meditation are described through broader reference-based evidence rather than a comparable trial structure.

Supplement options differ substantially in how quickly an effect was reported and how long use was studied. Immediate onset is reported for Aloe Vera and Chamomile, while Taurine and Magnesium are associated with effects appearing over days. Melatonin and Reishi were studied over weeks, and Meditation is described as requiring weeks to months of practice. These differences matter when choosing between an option intended for a short-term response and one evaluated through continued use or practice.

The evidence is not uniformly consistent across options. Magnesium has conflicting evidence, and Omega-3 also has conflicting evidence alongside studies involving mixed health conditions. Some options, including Calcium, L-Theanine, Potassium, Vitamin B9 (Folate), and Zinc, are supported only by anecdotal reports, so they are less suitable when a human study basis is important. Resveratrol also lacks human evidence in the listed review. Consider whether the studied population resembles you, whether you prefer an activity or supplement, and whether the expected timing fits your purpose.