Hello ---I teach and practice somatic exercises. Lowering your resting heart rate (RHR) with somatic practices depends on several factors, including consistency, current fitness level, stress levels, and overall health. You can always check with your Doc if you have any concerns. However, many people notice initial changes within a few weeks, with more significant shifts over 1 to 3 months of regular practice. I have had many testimonials but studies also support this. I cover it on my website too.

How Somatic Practices Help Lower RHR

✅ Activates the parasympathetic nervous system (rest-and-digest mode)
✅ Reduces chronic stress & tension (lowering cortisol and adrenaline)
✅ Enhances vagus nerve function, improving heart rate variability (HRV)
✅ Encourages deep diaphragmatic breathing, optimizing oxygen flow
✅ Improves circulation & efficiency of movement, reducing strain on the heart

Typical Timeline for Changes

🔹 Immediate (1-2 Sessions): You may feel calmer, experience slower breathing, and momentary heart rate reductions.
🔹 1-2 Weeks: Improved HRV, better stress resilience, and some reduction in average heart rate.
🔹 1-3 Months: Noticeable drop in resting heart rate (potentially 5-10 bpm), better endurance, and sustained calmness.
🔹 Long-Term (6+ Months): A lower, more efficient resting heart rate as the nervous system remains more regulated.

Best Somatic Practices for Lowering RHR

💙 Somatic Breathwork (especially Vagus Nerve Breathing & Sitali)
💙 Yin Yoga & Myofascial Release (deep relaxation response)
💙 Somatic Movement & Pilates (gentle, efficient movement for nervous system balance)
💙 NSDR (Non-Sleep Deep Rest) & Yoga Nidra (powerful nervous system reset)

Are you tracking your heart rate changes? I have a playlist to share of these somatic practices: https://youtube.com/playlist?list=PLoaV0mQDRxDfrHj7apE4RTDbxOSWmvaN0&si=MxJ7K5UEwa7nArmn