Heart Rate
Heart rate is the number of times your heart beats per minute. It's one of the most fundamental indicators of cardiovascular health and overall physical condition. Your resting heart rate reflects how efficiently your heart pumps blood throughout your body. Well-trained athletes often have resting rates of 40–55 bpm — the lower the rate, the more efficiently the heart works.
Normal range
How Vsense measures it
Vsense measures your heart rate using remote photoplethysmography (rPPG) — detecting subtle color changes in your skin caused by blood flow through a facial scan.
How it's scored
A resting heart rate of 60–80 bpm is optimal for most adults. Athletes often have rates between 40–60 bpm, which is a sign of excellent cardiovascular efficiency. Above 100 bpm at rest is tachycardia; below 60 is bradycardia.
What a high reading means
A resting heart rate above 100 bpm is called tachycardia. It can be caused by stress, dehydration, caffeine, anemia, infection, thyroid issues, or cardiovascular strain. Occasional elevation after activity or excitement is normal. Persistent elevation warrants medical attention.
What a low reading means
A resting heart rate below 60 bpm is called bradycardia. In athletes and highly fit individuals, this is completely normal and desirable. In non-athletes, if accompanied by dizziness, fatigue, or fainting, it may need medical evaluation.
How to improve it
Exercise
- Aerobic exercise (brisk walking, swimming, cycling) for 30+ minutes most days gradually lowers your resting heart rate over weeks
- High-Intensity Interval Training (HIIT) 2–3 times per week improves heart efficiency
- Yoga and tai chi help reduce stress-related heart rate elevation
- Start with 15-minute walks if you're not currently active — consistency matters more than intensity at first
- Aim to reach your target heart rate zone (50–70% of max HR) for at least 150 minutes per week
Diet
- Stay well hydrated — even mild dehydration can raise heart rate by 2–7 bpm
- Reduce caffeine intake, especially if your resting rate is above 80 bpm
- Eat potassium-rich foods (bananas, sweet potatoes, avocados) to support heart rhythm
- Limit alcohol — it disrupts heart rate, especially during sleep
- Omega-3 fatty acids from fish, flaxseed, or walnuts support heart health
- Magnesium (dark leafy greens, nuts, seeds) supports healthy cardiac rhythm
Lifestyle
- Practice diaphragmatic breathing: inhale for 4 counts, hold for 4, exhale for 6 — do this for 5 minutes daily
- Get 7–9 hours of quality sleep — poor sleep chronically raises resting heart rate
- Reduce chronic stress through mindfulness, journaling, or therapy
- Avoid smoking — nicotine raises heart rate by 10–20 bpm per cigarette
- Take short breaks from sitting every 30–60 minutes
- Avoid scanning right after exercise, coffee, or emotional stress for accurate readings
Natural remedies
- Splashing cold water on your face activates the dive reflex and can slow a fast heart rate within seconds
- Ginger and turmeric tea have mild anti-inflammatory properties that support cardiovascular health
- Breathing through your nose (vs mouth) naturally slows breathing and heart rate
- Magnesium-rich foods like dark chocolate, nuts, and leafy greens support heart rhythm
- The Valsalva manoeuvre (bearing down gently as if on a toilet for 10–15 seconds) can slow a rapid heart rate
Frequently asked questions
Is 80 bpm normal?
Yes, 80 bpm is within the normal 60–100 bpm range. Lower is generally better — aim for 60–75 with regular exercise.
Why was my heart rate high during the scan?
Anxiety, caffeine, recent activity, or a warm environment can temporarily raise your heart rate. Try scanning in a calm, relaxed state for the most accurate reading.
Can I lower my heart rate naturally?
Yes. Regular aerobic exercise is the most effective method. Most people see a 5–10 bpm reduction within 4–8 weeks of consistent cardio exercise.
What is a dangerous heart rate?
A sustained resting rate above 120 bpm without obvious cause (exercise, fever) warrants medical attention. A rate below 40 bpm with symptoms like dizziness also needs evaluation.
Does heart rate increase with age?
Maximum heart rate declines with age (220 minus your age is a rough estimate), but resting heart rate stays similar. Fit older adults often have lower resting heart rates than unfit younger people.
Why is my heart rate different in the morning vs evening?
Resting heart rate is typically lowest in the early morning (2–4 AM) and rises throughout the day. Evening readings can be 5–15 bpm higher than morning readings due to normal circadian rhythms and daily activity.
