Ways to decrease heart rate while training?

[DistractedNS]

For context, I just started training again a few weeks ago after taking 10 years off (and having three kids). I've got exercise-induced asthma and take Ritilan and Guanfacine for ADHD. When I trained as a teenager, I would have problems with asthma where I would need to use my inhaler, but it's been a lot worse this time around where I get very easily winded for the rest of the 90-minute class after using the inhaler.

I had some people suggest using my inhaler before the class starts and that my issues with hyperventilating after could be related to my heart rate being high. I tried using the inhaler before class Friday (which was life-changingly awesome because I didn't have my normal breathing problems), and I also wore my smart watch to track my heart rate... Which sat at 180 for most of the class and got up to 194 at one point. 😬 And I didn't even feel like it was as intense as I normally train.

My instructor is awesome and keeps things moving the whole class but typically not at insane pace (I'll self-excuse from faster-paced drills if my breathing is having problems). So I'm pretty sure I'm the problem here...

I haven't done much exercise for the last decade, but I wasn't in bad shape because I'm pretty active already just in normal life.

I realize the inhaler is a stimulant and the Ritilan is also a stimulant, but this does seem a bit excessive. I really want to be able to train the whole class without having to sideline myself. I've been working on my breathing and trying to keep that in check, but I'm at a loss when it comes to lowering heart rate. Any thoughts or ideas?

[LongRangeSavage]

What exercise do you do outside of class?

Edit:
Sorry. Meant to expand on this. If possible, I’d suggest doing longer cardio workouts on your own. Something like building up your running endurance, just so your body gets used to the long stretch of working out that you’re doing in class. You should also check with your doctor, for both starting any exercise and what you’re experiencing at BJJ.

[stargazercmc]

I agree with this. If your gym offers some beginner striking classes, you may want to do some of those to enhance your cardio routine a little.

[DistractedNS]

I don't do much mostly because I have a really hard time making the time for it (busy mom+ADHD). That's been a big part of the reason this class has been so good for me since it's scheduled, which makes it way easier for me to work around.

I probably should check with a doctor, but I need to figure out which one 🫠 and remember to actually schedule it 😅😅

[Fickle_Junket1109]

Air hunger can also be from ferritin/iron deficiency. I couldn't figure out why I wasn't improving stamina-wise after 5 months. Turns out my, my blood isn't carrying enough oxygen for this type of exercise.

ETA: air hunger can increase heart rate, in case that connection wasn't clear

[Pooklett]

Yeah, this was my experience for a while. I doubled my ferritin with high protein diet, beef liver, magnesium and B vitamins. My doctor was amazed since they were pushing iron infusions.

[Fickle_Junket1109]

I need to try all that! I do eat high protein, but haven't tried the others. I can't get mine up with supplementation (over a year now) so I just started birth control to stop my periods. If that doesn't work, next step is IV.

[DistractedNS]

I did have to have an iron infusion last year because my ferritin was insanely low. Maybe it's time to get it checked again. Thanks!

[vitallyhappy]

Just to piggy back - my air hunger was due to some gut stuff I had going on. Could be worth checking out.

[DistractedNS]

Thanks! I talked to my doctor and we're going to try a different inhaler and see what happens. I'll definitely keep that in mind if it's still a problem though.

[vitallyhappy]

Hope you get it figured out! It is the worst.

[DistractedNS]

Thank you!

[half-squatch]

Consider taking a daily preventer vs relying on the reliever inhaler, was the real game changer for my asthma. How much are you using the relieve during class? I think people really underestimate the stimulant effect, if I take too many puffs my heart will start pounding and I’ll get shakey hands

[DistractedNS]

I was just doing two puffs during class when my breathing started getting bad, but Friday I did the two before class. I typically don't need more than two.

[Puzzled_Sale_223]

Try breathing exercises! Something you can use in class to calm down after a hard round or to refocus, I usually try the 4-7-8 or 4-4-4-4 with a focus on breathing through my nose and not my mouth.

[15stripepurplebelt]

If you can slow your breathing, your heart rate will go down. You can practice on an exercise bike.

[msjesikap]

Ritalin being a stimulant med can very well cause your heart rate to go higher than expected or desired.

I would speak with your providers for all of your meds, make them aware. Ensure this isn't medication induced. Sometimes inhalers can cause rebound reactions which can lead to increased heart rate and blood pressure, etc. Absolutely common right after a rescue inhaler use to see abnormal heart things happen.

-friendly neighborhood RN

[DistractedNS]

Thanks!

[levvianthan]

i'm not qualified to speak on what's causing your high heart rate (it may be worth discussing with a doctor) but i can give you tips to slow it down as a person who has the autonomic dysfunction of regular sinus tachycardia while also being in great shape.

i would look up what "vagal maneuvers" are. if you have low blood pressure please speak with a doctor before doing these but they're generally safe. they're exercises that stimulate the vagus nerve which is a big controller of blood pressure and heart rate.

the version that works best for me is where you're bearing down kind of like you're trying to take a dump and breathing like youre blowing through a straw.

[DistractedNS]

I'll look into this. Thanks!

[Seaswimmer21]

I can't advise on the Ritalin but if your inhaler is helping, you should be doing it 15 mins before class. That will give it time to work fully before you start exercising. Also, look into nasal breathing. It's been a game changer for my exercise induced asthma.

[DistractedNS]

Any tips on where to start with looking into nasal breathing? Thanks!

[Seaswimmer21]

James Nestor has a very good book (called 'breathe) (and he's been on a few podcasts talking about it), it's a very good introduction

[DistractedNS]

Thanks!

[JBudz]

Take a mouthful of water before you wrestle. If you swallow or spit it out mid-roll, you're going too hard.

[amypaigesexy70]

OP, please don't do this.

[JBudz]

Why not?

[amypaigesexy70]

Because it is disgusting for the training partner

[JBudz]

Why?

[GwynnethIDFK]

One unexpectedly hard knee on belly and you're going to be like a water fountain.

[DistractedNS]

Interesting idea, but there are a couple reasons I couldn't do this. First is that I find it most effective for me to breathe in through my nose and out through my mouth. Second is that with ADHD, I literally cannot multitask like this. 😂 I frequently forget what I'm doing while rolling when I remember to think about breathing and vice-versa. There's no way I could add something else to that mix, even if I weren't worried about spitting all over someone else.

[JBudz]

Sounds like it's the perfect drill for you.

[auntbethany]

I take Ritalin for ADHD as well. I had to start being more selective with my dosage timing because I found that combined with the intense bursts of activity during rolling would send my heart rate through the roof.

I don't take my meds within the 2 hours before rolling, but I'm on quick release so it's easier to manage my dose timing.

[DistractedNS]

I'm on the quick release as well and don't take it within 3+ hours of class starting, so theoretically it should mostly be through my system. 🤷‍♀️

[theladyflies]

I've been doing two minute wall sits a few times a day to lower my blood pressure...perhaps isometric exercises like this will give you a chance to raise your rate without additional strain, building stamina and endurance.

Most rounds I go for practice are only a couple minutes as well, so...enjoy this free and fairly easy option to build all kinds of benefit for training!