What you are describing sounds like textbook palpitations. It is completely normal for the heart rate to increase for a lot of reasons, including stress and being startled (via the sympathetic nervous system, or fight-or-flight response). A palpitation is when a person becomes very aware of their heartbeat and perceives it to be abnormal, regardless of whether there is any clinically objective abnormality. They are often associated with anxiety and can lead to a vicious cycle (person is anxious, then notices their heart is beating fast, so they become more anxious, their heart rate increases, etc.).
The silver lining here is that in all likelihood your heart was/is fine. Anxiety has also been proposed as a risk factor for CVD but my understanding is that this is still debated. So don't go thinking your history means you'll definitely have an MI.
None of this is meant to dismiss your experience though. Not three days ago I saw a young, healthy male in the ED who thought he was having a heart attack, and (you guessed it) his EKG and labs were 100% normal. It probably happens a lot more than people realize.
By the way, I'm not saying "don't go to the doctor because that 'heart attack' is all in your head". He absolutely made the right decision by coming in (better safe than sorry).
I got prescribed verapamil, and there's also this trick of trying to breathe out with mouth and nose closed, to use the lungs to put pressure on the heart. This can trigger some kind reflex (I forgot the name) that slows down the heart rate.
> The silver lining here is that in all likelihood your heart was/is fine. Anxiety has also been proposed as a risk factor for CVD but my understanding is that this is still debated. So don't go thinking your history means you'll definitely have an MI.
From what the cardiologist told me the 230 BPM is abnormal, but OTOH, my heart rate maintains a regular rhythm, so it's fairly harmless, and I'm likely not in any high risk group.
Yes, a HR of 230 BPM is not normal. The terminology is confusing because tachycardia can be both physiologic ('normal') and pathological ('abnormal') depending on the context. What you are describing is not "just" tachycardia, but most likely a type of supraventricular tachycardia/tachyarrhythmia (not a cardiologist, but my best guess would be AV nodal reentrant tachycardia or AVNRT).
The maneuver is called valsalva, one of several vagal maneuvers that essentially work by increasing the parasympathetic input to the heart and negating some of the sympathetic (fight-or-flight) input.
Where did you learn mindfulness from? A book, therapy, or something else?
Is there anything you wish you knew when you had just started getting into mindfulness? I'm curious as to what you'd suggest.
> Is there anything you wish you knew when you had just started getting into mindfulness?
I wish it was made more clear to me that this is an evidence-based method with plenty of scientific support for its effectiveness, so I would have been less sceptical and picked it up sooner! My therapist was kind of... let's just say that his master thesis was on astrology.
I know that there are many diseases one can have growing up that might just "go away" when you get older, and we usually blame it on hormonal imbalances, and your body growing up and figuring things out. I wonder we're underestimating how the many anxieties that teenagers suffer from might cause or amplify these issues.
[0] Since you're in the medical profession, I'm sure you know what tachycardia is, but for others: it's when the heart rhythm becomes so fast that the heart muscles can't keep up, and are no longer pumping blood properly. Luckily my form of tachycardia is regular and fairly harmless on its own. Anyway, in my case it would trigger when startled, usually when I was doing some kind of "inconsistent" physical exertion (by which I mean that it never happened when running or cycling, even if I pushed myself to my physical limit). So it seems to require a mix of social and physical stress, plus something unexpected happening (I guess the adrenaline triggers it?)