Your heart rhythm refers to the pattern of your heartbeat, controlled by electrical signals. A normal heart rhythm ranges from 60 to 100 beats per minute at rest. However, an abnormal rhythm, or arrhythmia, occurs when the heart beats too quickly, too slowly, or irregularly.
While medical intervention and antiarrhythmic drugs are typically recommended as first-line treatments for arrhythmias, the Valsalva manoeuvre, a simple breathing technique, may also help in getting your heart rhythm back to normal. But what exactly is this method, and how does it work?
Also Read: From Destressing To Improving Sleep: Here're Are 7 Benefits Of Deep Breathing & How To Practice It
What Is The Valsalva Manoeuvre?![]()
The Valsalva manoeuvre is a breathing technique that involves forcefully exhaling against a closed glottis, or mouth and nose.
According to StatPearls Publishing, it is similar to some activities like straining during defecation, blowing up a balloon, or playing the saxophone.
The breathing technique was first described by physician Antonio Maria Valsalva in the 1700s as a way to clear pus out of the ears.
How Does The Valsalva Manoeuvre Work?![]()
According to Medical News Today, doctors recommend the Valsalva manoeuvre to treat people with supraventricular tachycardia (SVT). SVT is a heart arrhythmia that causes an abnormally fast heart rate.
The Valsalva manoeuvre works by stimulating the vagus nerve, which plays a key role in controlling heart rate. When a person performs the breathing technique, it increases pressure in the chest and temporarily slows the flow of blood returning to the heart. This triggers the vagus nerve to respond, which can help lower an abnormally fast heart rate, particularly in cases of SVT. By holding your breath and bearing down, the Valsalva manoeuvre can disrupt the electrical signals causing the rapid heartbeat, often helping to restore a normal heart rhythm.
Research suggests that the Valsalva manoeuvre works in four phases:
Phase I: When you strain or exhale forcefully, your blood pressure initially rises as the blood is temporarily pushed out of your large veins and pulmonary circulation.
Phase II: As you continue to strain, the pressure in your chest increases, making it harder for blood to return to your heart. This reduced blood flow leads to a drop in blood pressure. Your body responds by increasing your heart rate and constricting your blood vessels to maintain blood pressure.
Phase III: When you release the strain, your blood pressure drops again for a brief moment. This is because the pressure in your chest decreases, allowing your blood vessels to expand.
Phase IV: Your blood pressure then rises above its baseline as blood flows back into your heart and your body continues to adjust to the change in pressure. Your heart rate may slow down as your body returns to its normal state.
Also Read: Pranayama: Breathing Exercises To Improve Blood Circulation
How To Perform the Valsalva Manoeuvre?![]()
To perform the Valsalva manoeuvre, you can:
- Sit or lie down.
- Take a deep breath.
- Close your mouth and nose.
- Push out the air as if you're trying to poop.
- Hold for 10-20 seconds.
- Open your mouth or nose and breathe out.
- Wait at least a minute before trying again.
Who Should Avoid The Valsalva Manoeuvre?![]()
It is crucial to note that the Valsalva manoeuvre can cause side effects, such as chest pain, fainting, abnormal heart rhythms, and stroke, in some people.
Additionally, if you have a pre-existing heart disease, do not use the Valsalva manoeuvre unless your doctor recommends it.