A natural rhythm for a healthy heart
The human heart is a remarkable organ, tirelessly beating over 100,000 times a day to sustain life. Yet, for those living with arrhythmias—irregular heart rhythms—this steady cadence can sometimes falter, leading to palpitations and fatigue. While modern medicine offers effective treatments ranging from medications to catheter ablation, emerging evidence suggests that mindful body-postures, a practice rooted in breath control and mindfulness, may offer additional benefits in managing arrhythmias.
Yoga and the autonomic nervous system
One of the key factors influencing heart rhythm is the autonomic nervous system, which regulates the balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) responses. Increased sympathetic activity can contribute to arrhythmias by triggering excessive electrical activity in the heart, whereas parasympathetic stimulation generally exerts a calming effect.
Yoga, with its focus on slow, controlled breathing and meditation, has been shown to shift this balance in favour of parasympathetic dominance, potentially reducing the burden of arrhythmias. A growing body of research, including a systematic review published in The Journal of Arrhythmia, suggests that yoga may improve heart rate variability and vagal tone—both of which are beneficial in stabilising heart rhythm.
Body of evidence: can yoga reduce arrhythmia burden?
A recent study published in the Journal of the American College of Cardiology explored the effects of yoga on patients with atrial fibrillation (AF), the most common arrhythmia. The study found that regular yoga practice was associated with a reduction in both symptomatic and asymptomatic AF episodes, as well as improved quality of life.
The Melbourne Heart Rhythm Group has launched a randomised study in October 2024 to assess the impact of regular yoga on the autonomic nervous system and its impact on Atrial Fibrillation. Through this study, the team hopes to determine if yoga does actually reduce the incidence and symptoms of AF, and if so, contribute towards identifying the mechanisms behind how and why yoga might be beneficial.
Recommended poses to ease palpitations
For those experiencing palpitations or living with arrhythmias, incorporating specific yoga poses into their routine may help calm the nervous system and support heart rhythm stability. The following poses are particularly beneficial:
1. Corpse Pose
Helps activate the parasympathetic nervous system, reducing stress and heart rate. Lie flat on your back, arms relaxed by your sides, and focus on deep, steady breathing.
2. Easy Pose
Sitting cross-legged with a straight spine encourages diaphragmatic breathing, improving oxygenation and reducing palpitations.
3. Feet-Up-The-Wall Pose
A gentle inversion that promotes circulation and relaxation, easing the effects of stress on heart rhythm. Lie on your back and extend your legs up against a wall, keeping your arms relaxed at your sides.
4. Child’s Pose
The child’s pose activates your parasympathetic nervous system, relieves tension in the chest and slows breathing, making it an excellent pose for calming the heart. Kneel on the floor, lower your torso forward, and stretch your arms out in front of you. Rest your forehead on the mat.
For those with arrhythmias interested in incorporating yoga into their lifestyle, a few key points are worth considering:
1. Start with gentle practices – Slow, restorative forms of yoga are preferable to more intense styles like hot yoga, which may provoke palpitations in some individuals.
2. Focus on breathwork – Breathing exercises can help regulate heart rate and reduce stress.
3. Listen to your body – If dizziness, palpitations, or discomfort occur, it’s important to pause and modify the practice accordingly.
4. Consistency is key – The benefits of yoga are cumulative. Regular practice may be more effective than occasional sessions.
While yoga is not a substitute for medical treatment, it serves as a valuable complementary tool in arrhythmia management. Embrace a holistic approach to heart health—one that combines modern medicine with lifestyle interventions such as diet, exercise and mindful body posture. This offers a further avenue for improving heart health and overall well-being.
Your heart deserves attention
Your heart works tirelessly to keep you going, so give it the attention it deserves. Whether it’s by making lifestyle changes or seeking professional guidance, taking steps to understand and care for your heart rhythm can profoundly impact your quality of life.
Remember, a healthy rhythm is the key to a healthy life. Let’s take it to heart!
Dr Aruna Arujuna Cardiologist and Heart Rhythm Specialist – MBchB, MD, FHRS, FACC, FESC, FRCP
Tel: 07538385325
Email: Careteam@avahealth.life
