Pregnancy changes your body in ways you might not expect. One symptom that often surprises women is heart palpitations during pregnancy. These feel like your heart is racing, pounding, fluttering, or skipping beats. They can happen in early pregnancy, when you are lying down, or at random times throughout the day.
Research shows that pregnant women experience a natural increase in heart rate by 10 to 20 beats per minute compared to pre-pregnancy levels. A study published in the Journal of the American Heart Association found that up to 50% of pregnant women report occasional palpitations, especially in the second and third trimesters. While usually harmless, they can feel unsettling if you are not used to them.
This article explains why palpitations happen, what symptoms to watch for, and 12 practical ways to manage heart palpitations during pregnancy so you feel more comfortable and reassured.
Why Do Heart Palpitations Happen During Pregnancy?
Your heart works harder during pregnancy to keep both you and your baby supplied with oxygen. Blood volume increases by as much as 50%, which means your heart pumps more often and more forcefully. This increased workload is the most common reason for palpitations.
Other contributing factors include:
Hormonal changes
High levels of estrogen and progesterone influence how your heart responds to signals, sometimes causing irregular beats.
Early pregnancy
Hormone surges in the first trimester can trigger heart palpitations early pregnancy, sometimes before your bump even shows. You might notice your heart racing or fluttering when you’re resting or after mild activity. This happens because your body is adapting to increased blood volume and circulation demands.
Lying down
In later stages, lying flat on your back can cause the uterus to press on major veins, which disrupts blood flow and may lead to heart palpitations during pregnancy when lying down. Many women describe it as a pounding or fluttering sensation in the chest. Switching to your side or propping yourself up with pillows usually helps relieve the discomfort.
Stress and anxiety
Emotional shifts and worry during pregnancy can overstimulate your nervous system, raising your heart rate.
Lifestyle factors
Caffeine, dehydration, or anemia increase your chances of palpitations.
The main pregnancy heartbeat symptoms linked to palpitations include:
- A rapid heartbeat (faster than normal)
- A thumping or pounding sensation in the chest
- Fluttering or racing that comes and goes
- An irregular rhythm, like your heart skipped a beat
These symptoms are often short-lived and harmless, but knowing how to manage them makes a big difference in comfort.
Ways to Manage Heart Palpitations During Pregnancy
Not every episode can be prevented, but lifestyle adjustments can help reduce frequency and intensity. Here are twelve practical ways to manage palpitations safely:
1. Stay Hydrated Throughout the Day
Even mild dehydration can quietly set off heart palpitations. During pregnancy, your body’s blood volume increases dramatically, which means your fluid needs go up as well. If you are not drinking enough water, your heart has to work harder to keep blood flowing, and this can lead to the fluttering or racing sensations you feel.
Get into the habit of sipping water steadily instead of drinking large amounts all at once. Keep a reusable bottle handy, even by your bed at night. If plain water feels dull, add flavor with lemon, cucumber, or a hint of fruit juice. Proper hydration not only helps with palpitations but also supports energy, digestion, and healthy circulation for you and your baby.
2. Limit Caffeine and Stimulants
Caffeine is a known stimulant, and it speeds up the heart. Even small amounts can be enough to trigger palpitations, especially during pregnancy when your body is more sensitive. Caffeine and stimulants in coffee, tea, soda, chocolate, and certain over-the-counter medicines can make heart rhythm changes more noticeable.
Cutting back gradually can make the adjustment easier, especially if you are used to multiple cups of coffee a day. Switching to decaf or herbal teas like rooibos or chamomile gives you the comfort of a warm drink without overstimulating your heart. Many women notice a significant reduction in palpitations within days of lowering caffeine intake.
3. Manage Stress and Anxiety
Emotional stress often sets off palpitations by triggering your body’s “fight or flight” mode, releasing adrenaline that speeds up your heartbeat. During pregnancy, even small amounts of stress can feel magnified, and your body may react more strongly.
Finding ways to manage stress is essential. Prenatal yoga, meditation, and slow breathing exercises can relax your nervous system and alleviate the frequency of palpitations. Journaling, listening to calming music, or simply stepping outside for fresh air are easy, everyday tools. When stress or anxiety becomes too heavy to manage alone, consider counseling or therapy. Sharing your concerns can soothe the burden and improve your well-being.
4. Improve Sleep Quality
Poor or restless sleep makes palpitations more likely. As pregnancy advances, lying flat on your back may trigger palpitations by putting pressure on major blood vessels. This is because the growing uterus can press on major veins, which changes circulation and makes your heart work harder. During pregnancy, many women find palpitations more noticeable when lying down, particularly at night.
Sleeping on your left side supports circulation to both your heart and your baby. Adding pillows between your knees or beneath your belly can make this position more comfortable. A soothing bedtime routine, like dimming the lights, limiting screen time, or doing light stretches, can also help you into sleep and lessen nighttime palpitations.
5. Eat Small, Balanced Meals
Large meals can strain your digestive system and indirectly affect your heart. Eating heavy portions increases blood flow to your stomach, and this shift can make your heart beat faster or irregularly. Heartburn, which is common in pregnancy, can also mimic or worsen palpitations.
Aim for smaller, balanced meals spaced evenly throughout the day. Pair protein with complex carbs and healthy fats to help maintain steady blood sugar levels. Iron-rich foods such as spinach, beans, eggs, and lean meats are especially helpful because anemia (low iron levels) is a common cause of palpitations during pregnancy. Balanced nutrition supports both your cardiovascular health and your baby’s growth.
6. Keep Blood Sugar Stable
Blood sugar swings can make your heart race. If you skip meals or rely heavily on sugary snacks, your body experiences spikes and crashes in glucose levels. Blood sugar swings can activate stress hormones that spark palpitations.
To avoid this, eat every three to four hours to keep your energy stable. Pair carbohydrates with protein or healthy fat, such as an apple with nut butter or whole-grain crackers with cheese. Avoid processed sugary foods when possible and choose fiber-rich options like oats, vegetables, and legumes. Keeping blood sugar stable not only reduces palpitations but also helps with mood, focus, and energy.
7. Exercise Safely and Regularly
Light physical activity supports heart strength and boosts circulation, which may gradually lessen palpitations. Activities like walking, swimming, or prenatal yoga are usually safe during pregnancy and provide benefits beyond heart health, including better sleep and reduced anxiety.
Check with your doctor before making changes to your exercise routine, particularly if palpitations happen often. Steer clear of overexertion since pushing too hard can intensify symptoms. Pay attention to your body, if you feel dizzy, faint, or very short of breath, take a break. The aim is to stay active in a safe, supportive way throughout pregnancy, not to test your limits.
8. Avoid Lying Flat on Your Back in Later Pregnancy
During the second and third trimesters, lying flat can cause your growing uterus to press on the inferior vena cava, the major vein responsible for returning blood to your heart. This position can reduce circulation and lead to palpitations or dizziness. It is also one of the main reasons women notice heart palpitations during pregnancy when lying down.
The best approach is to sleep on your side, preferably the left. This position blunt pressure on your veins and supports better circulation for both you and your baby.Using a pregnancy pillow for extra support can make side-sleeping more comfortable. Even when relaxing during the day, try to recline at an angle rather than lying completely flat.
9. Track Your Symptoms
Keeping track of when palpitations occur and what you were doing beforehand can provide valuable insight. Note the time of day, your activity, recent meals, and your stress level. Over time, you might spot patterns, for instance, palpitations showing up after coffee, during tense moments, or more often at night.
Sharing this record at your prenatal checkups gives your doctor a clearer picture of what you’re experiencing. If testing is needed, your notes give a strong starting point. Tracking symptoms also reassures you by showing whether they are random or linked to certain triggers.
10. Wear Loose, Comfortable Clothing
Tight-fitting clothes can restrict circulation and breathing, especially around your chest and abdomen. During pregnancy, this added pressure can make palpitations more noticeable. For example, a snug bra or waistband might not seem like a big deal but can subtly stress your cardiovascular system.
Choose loose, breathable clothing that gives your body room to expand and keeps you comfortable. Maternity clothes designed with stretch and support are ideal. When your body feels unrestricted, your heart does not have to work as hard, and palpitations are less likely to flare up.
11. Practice Relaxed Breathing Techniques
When you feel a palpitation coming on, your instinct might be to tense up. Instead, controlled breathing can help reset your heart rhythm. You can also try the “4-7-8 method”: breathe in through your nose for four seconds, hold for seven, and exhale through your mouth for eight. This helps calm your nervous system and reduce palpitations.
You can practice relaxed breathing daily, not just during palpitations. Over time, it trains your body to respond to stress more calmly. Some women also find guided meditation apps or prenatal relaxation recordings helpful in reinforcing this practice.
12. Work Closely With Your Doctor
While lifestyle adjustments go a long way, regular communication with your healthcare provider is essential. Mention your palpitations at prenatal visits, even if they feel minor. Your doctor can check for underlying causes such as anemia, thyroid imbalance, or arrhythmias. In some cases, they may recommend simple blood tests or an ECG to be safe.
If treatment is necessary, your doctor will guide you on safe options. Most women do not need medication, but in rare cases beta blockers or other heart medicines may be prescribed. Knowing you have professional support not only ensures your safety but also reduces anxiety, which in itself helps decrease palpitations.
What Palpitations Really Mean for Moms-to-Be
Pregnancy has a way of teaching you to pay closer attention to your body. Heart palpitations are one of those signals that remind you just how much your system is adapting to your baby. While they can feel uncomfortable, they’re often more about awareness than danger. What really matters is how you respond to them, by tuning in, making adjustments, and speaking openly with your doctor.
Think of palpitations less as a problem to “fix” and more as a cue to slow down, care for yourself, and check in with your health. They’re part of your body’s story during pregnancy, and with the right approach, you can move through them with confidence instead of worry.