Simple Steps To Get Out Of Atrial Fibrillation (AFib)

But here's the good news—many people manage to get out of AFib and stay in normal rhythm.

The key? Knowing your options and acting quickly.

Let’s walk through a few simple, science-backed steps that can help you regain control of your heartbeat.

1. Know the Triggers—and Avoid Them

Alcohol, caffeine, stress, poor sleep, and dehydration are some of the most common AFib triggers. A glass of wine might seem harmless, but for many people with AFib, it can be enough to throw their rhythm off. Start keeping a journal of when episodes happen and what you were doing or eating around that time. You might be surprised what patterns emerge.

2. Hydrate and Breathe

It sounds simple, but staying hydrated and practicing slow, deep breathing can help calm your nervous system—and your heart. Some people even report that vagal maneuvers, like holding your breath and bearing down (similar to a gentle cough), can sometimes restore normal rhythm. But don’t try these without first speaking to a doctor.

3. Get Moving—But Gently

Moderate exercise like walking, swimming, or cycling can actually lower your chances of AFib episodes in the long run. However, intense workouts or sudden spikes in heart rate can trigger AFib in some people. So listen to your body. You don’t have to become a marathon runner—but even 20–30 minutes of movement a day can help your heart.

4. Consider “The Pill in the Pocket” Strategy

For some people with occasional (paroxysmal) AFib, doctors might prescribe a medication that you only take when you feel an episode coming on. This approach, sometimes called the “pill in the pocket,” can be highly effective—but it’s not for everyone. You'll need a doctor’s supervision to see if you're a candidate.

5. Talk to Your Doctor About Cardioversion

If your AFib doesn’t go away on its own, one potential solution is electrical cardioversion—a quick, controlled shock to reset the heart’s rhythm. It might sound dramatic, but it’s a standard, safe procedure used every day in hospitals around the world. Many people feel instant relief after it’s done.

6. Long-Term Options: Meds, Ablation, or Lifestyle?

Getting out of AFib once is great—but staying out is even better. Depending on your condition, your doctor might recommend medications, a catheter ablation (a procedure that targets the source of the misfiring signals), or a lifestyle-based approach. It’s not one-size-fits-all, so make sure your treatment plan is tailored to you.

Bottom Line? You Have Options.

Atrial fibrillation might feel overwhelming, but the path forward is clearer than you think. By identifying triggers, improving daily habits, and exploring treatment options with your doctor, you can take meaningful steps toward restoring a normal rhythm—and peace of mind.