Perimenopause Information

Supporting women going through all stages
of perimenopause and onwards.

Why Am I Getting Heart Palpitations?

Heart palpitations are a common symptom of perimenopause. They are caused by a sudden, irregular, or forceful heartbeat. Palpitations can be felt as a fluttering, racing, or pounding in the chest. They can also be accompanied by other symptoms, such as shortness of breath, dizziness, or lightheadedness.

There are a number of things that can cause heart palpitations, including:

  • Hormonal changes: Oestrogen plays a role in regulating heart rate, so when levels drop during perimenopause, it can lead to palpitations.
  • Stress: Stress can worsen palpitations.
  • Anxiety: Anxiety can also worsen palpitations.
  • Dehydration: Dehydration can cause your heart to beat faster.
  • Medications: Some medications, such as caffeine, nicotine, and alcohol, can cause palpitations.
  • Medical conditions: Heart palpitations can be a sign of a medical condition, such as an arrhythmia, thyroid problems, or anemia.

If you are experiencing heart palpitations, it is important to talk to your doctor to rule out any underlying medical conditions. There are a number of things you can do to help manage palpitations, including:

  • Get enough sleep: When you are well-rested, your heart is better able to cope with stress.
  • Eat a healthy diet: A healthy diet can help to improve your overall health and well-being, which can help to reduce the risk of palpitations.
  • Exercise regularly: Exercise can help to reduce stress, improve circulation, and strengthen your heart.
  • Avoid caffeine, nicotine, and alcohol: These substances can worsen palpitations.
  • Manage stress: Stress can worsen palpitations. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
  • Talk to your doctor: If you are concerned about your palpitations, talk to your doctor. They can help you to understand what is happening and recommend treatment options if needed.

Quick Fixes for Heart Palpitations in the Moment

1. Deep Belly Breathing

  • Inhale slowly through your nose for 4 seconds
  • Hold 1–2 seconds
  • Exhale slowly through your mouth for 6–8 seconds
  • Repeat 5–10 times
  • Calms the nervous system and slows your heart rate

2. Vagal Manoeuvers

  • Gentle cough or bear down as if having a bowel movement
  • Splash cold water on your face
  • Stimulates the vagus nerve to reset your heartbeat

3. Sit or Lie Down

  • Sit comfortably or lie on your side with legs slightly elevated
  • Reduces dizziness and helps your heart feel steadier

4. Hydrate

  • Drink a glass of water slowly
  • Dehydration can trigger fluttering

5. Relax Muscles

  • Roll shoulders, stretch neck gently, unclench jaw
  • Muscle tension can worsen palpitations

6. Distraction

  • Focus on counting breaths, listening to calming music, or repeating a short mantra
  • Shifts attention and eases the “fight-or-flight” response

7. Reduce Stimulants

  • Avoid caffeine, high-sugar snacks, nicotine, or alcohol when episodes occur
  • Stimulants can trigger or worsen palpitations

8. Warm Compress

  • Apply a warm (not hot) pack to your neck or chest
  • Can relax muscles and ease discomfort

9. Gentle Movement

  • Slow walking or stretching
  • Helps regulate rhythm, but avoid sudden intense activity during an episode

10. Track Your Episodes

  • Keep a small notebook or phone log: time, food, stress, sleep, caffeine
  • Over time you’ll notice patterns and triggers

Even if these help in the moment, frequent palpitations or those with dizziness, chest pain, or fainting should always be checked by a doctor—especially for new-onset palpitations.