If you’re searching for natural ways to stop AFib, you’re not alone. Living with paroxysmal AFib means episodes can strike without warning—often in the middle of the night. After working closely with my electrophysiologist, I developed a plan to manage my episodes safely at home when it’s appropriate to do so.
In this post, I’ll share the natural techniques that have helped me return to sinus rhythm — and what I do to stay calm, safe, and supported when I need to ride out a full episode at home.
What to Do During an AFib Episode at Home
These are strategies that have worked for me or others in the AFib community. Not every method will work for everyone, and some techniques could trigger AFib for others. Always ask your doctor what’s safe for you before trying anything new.
1. Valsalva Maneuver (Bearing Down)
This involves tensing your abdominal muscles and exhaling against a closed airway. It can stimulate the vagus nerve, which may slow your heart rate or even help reset the rhythm.
How I do it:
- Sit or lie down
- Inhale deeply
- Pinch your nose, close your mouth, and bear down like you’re straining
- Hold for 10–15 seconds, then slowly exhale
This was actually recommended to me in the hospital. I try it as soon as I sense an episode starting.
2. Drink Ice-Cold Water
For me, drinking a large glass of ice-cold water quickly has sometimes interrupted an episode, especially if I catch it early. For others, cold drinks can be a trigger. Know your body before trying this.
3. Splash Cold Water on Face (Diving Reflex)
This taps into the body’s natural reflex to slow the heart when your face is submerged in cold water.
How I do it:
- Fill a bowl with ice water
- Take a deep breath
- Submerge my face for 10–20 seconds, or splash it repeatedly
This only helps me if I do it within the first few minutes of the episode.
4. Cough Forcefully
Sometimes coughing hard can jolt the rhythm back or stimulate the vagus nerve. I try this early, especially during short, fluttering episodes.
5. Box Breathing
Calms my nervous system and sometimes lowers my heart rate.
- Inhale 4 seconds
- Hold 6 seconds
- Exhale 8 seconds
- Repeat for at least 5 minutes
Even if it doesn’t stop the episode, it helps reduce panic.
6. Cold Compress on Neck
I keep a large ice pack in the freezer and place it on the back of my neck. This often helps lower my heart rate and calm my system.
7. Magnesium Spray
I use magnesium supplements daily with my doctor’s approval, but during episodes, I also spray magnesium oil on my feet. It helps me relax and has occasionally shortened an episode.
8. Change Positions
Most of my episodes begin while I’m asleep. Changing my body position sometimes helps:
- Sit up straight
- Stand and walk gently
- Shift from side to side
When Natural Methods Don’t Work
If the episode continues for more than 15 minutes and hasn’t improved, I:
- Take a prescribed medication as needed to help slow my heart rate (a “pill-in-the-pocket” approach discussed with my doctor).
- Note the time, symptoms, and any suspected triggers
- Put on my Apple Watch to monitor heart rate and rhythm
- Take my blood pressure (if it’s readable)
- Let my family know I’m in AFib so someone checks on me
Then I wait it out. I sit upright in bed, sip water, track my vitals, and try to stay as calm as possible. My episodes usually last 4–6 hours, and my longest at home was 8 hours.
The moment my heart converts back to sinus rhythm, I feel it—a heavy thud in my chest followed by a wave of relief.
More Natural Ways to Stop AFib at Home
Some additional natural ways to stop AFib that people explore include gentle yoga, meditation, avoiding known food triggers, and keeping hydration and electrolytes balanced. I may cover more of these in a future post.
For more expert-reviewed insights on how to manage episodes safely, check out this WebMD article on how to stop an AFib episode.
Final Thoughts
Managing AFib at home requires careful planning, monitoring, and communication with your care team. I would never try these techniques without first speaking to my doctor and understanding my personal limits.
Staying home isn’t about being fearless—it’s about being informed and prepared.
👉 Continue reading: Part 3 – What I Track During an AFib Episode (And Why It Helps)
Written with honesty and understanding by Turquoise Heart
