How can I lower heart rate while running?

To lower your heart rate while running, you can use controlled breathing techniques that influence heart rate variability (HRV) and calm the physiology. Andrew Huberman suggests focusing on your breathing pattern, notably extending the duration or intensity of your exhales relative to your inhales. This action engages the parasympathetic nervous system (which calms the body), effectively slowing down the heart rate. This principle is known as respiratory sinus arrhythmia, where longer exhales decrease heart rate, aiding in managing your effort and heart rate during running 1. Additionally, the physiological sigh, consisting of two quick inhales followed by a longer exhale, can also be employed to rapidly decrease heart rate and induce calmness before or after intense running segments 2.