All About your Pulse

To keep it simple:
Every body system falls prey to any adrenaline rush that is the cause of panic and anxiety attacks so lets start with the Circulatory system.Today we start to understand your pulse. The heart is an amazing strong muscle that is meant to keep you going without question. It adapts to your circumstances minute to minute.

So many become preoccupied with pulse and B/P lets learn a little that may
help alleviate your fears. Of course getting a complete physical is always key especially for those with panic and anxiety. This physical can include heart studies if indicated. Once your Doctor has said your heart is fine that should help squelch speculation that you are having a heart attack or a circulatory malfunction.   Ask your Doctor if exercise is safe for you.

The affects of the Adrenaline rush is the cause of those terrible symptoms associated with panic and anxiety attacks. Adrenaline prepares your
body for  fight or flight  but if you can see  no stressor the assumption is made that there is a major physical malfunction.  With an understanding of what is really happening, we hope you will begin to start to work
towards the end goal of freedom.
If you get the adrenaline rush and feel increased pulse and your heart
seems out of control- that would be  a normal reaction to danger.  Start to think and say out loud  – my body is functioning normally. but because I
am not in danger  it is just a release of adrenaline…
So what  is normal?  “Average”  resting pulse rates fall between  60 -100
( Livestrong says 50 -100) that means a little lower or higher may be
normal for you. Remember the pulse reacts to almost everything and
anxiety and racing thoughts are included.  Athletes strive for lower heart rates and this happens because their hearts beat more effectively. Before I talk more about the pulse. there is some information to share.
Just to prove a point of how the body reacts listen to this.  Anger itself can raise the B/P and pulse. Here is an example that  you should find quite
fascinating and it has to do with:

Face Psychology. When a person is angry certain facial muscles are used. The person furrows their brow and gets a square jaw.  As in this sketch found on Pinterest  of Angry Wolverine Jackman source Kim Bunn.  IF  a person who is not angry makes and holds this facial expression – 
they have found that your pulse and B/P often rises just because of
the angry face you are making!
Therefore I hope this helps you understand that when we say take on a
positive attitude,  force a smile,  make yourself  laugh, your body will
start to respond and you start to take back control!What can influence
the pulse? Well a partial list would include : Emotion, Air, Caffeine, Meds, Humidity / wind/ temperature , Fluid volume, body size, fitness level, sugar level, body temperature…get the picture. Any way rule of thumb, if theDr. is ok with your exercising The basic way to calculate your maximum
heart rate is to subtract your age from 220. For example, if you’re 45
years old, subtract 45 from 220 to get a maximum heart rate of 175. This
is the maximum number of times your heart should beat per minute
during exercise.
The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of: Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate Vigorous
exercise intensity: 70 to about 85 percent of your maximum heart rate It’s important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15
to 20 beats per minute. If you want a more definitive range, considerdiscussing your target heart rate zone with an exercise physiologist
or a personal trainer.

The figures are averages, so use them as a general guide. Information from The American Heart Association

AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100%
20 100-170 beats per minute (bpm)200 bpm
30 95-162 bpm190 bpm
35 93-157 bpm185 bpm
40 90-153 bpm180 bpm
45 88-149 bpm175 bpm
50 85-145 bpm170 bpm
55 83-140 bpm165 bpm
60 80-136 bpm160 bpm
65 78-132 bpm155 bpm
70 75-128 bpm150 bpm
Awesome article about the benefits for revving  up your heart!
Nugget: As long as exercise is ok with your Doctor.  People learn that as
long as their heart rate is elevated with panic or anxiety  might as well use
it as a benefit and get active. Positive activity, ie exercise  When you 
exercise, your body releases chemicals called endorphins. These
endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body,
similar to that of morphine