You’re sitting on the couch, maybe scrolling through your phone, and your smartwatch buzzes. You look down. It says your pulse rate is 57. For a second, your brain does that thing where it wonders if your heart is literally stopping. We’re taught from grade school that 60 to 100 beats per minute (BPM) is the "normal" range. So, when you see a 57, it feels like you've failed some invisible health test.
Honestly? It's usually fine.
But "usually" is a heavy word when it comes to the organ pumping blood to your brain. Doctors call a heart rate below 60 BPM bradycardia. It sounds scary, like a diagnosis you’d hear on a medical drama right before they yell for a crash cart. In reality, for a huge chunk of the population, a pulse rate of 57 is just a sign that their heart is incredibly efficient or they’re simply at deep rest.
Why your heart might be hitting 57
If you’re an athlete, or even just someone who hits the Peloton three times a week, a pulse rate is 57 situation is basically a badge of honor. Your heart is a muscle. When you train it, it gets stronger. A stronger heart pumps more blood with every single squeeze, which means it doesn’t have to beat as often to keep you upright and functioning.
Think about Miguel Induráin, the legendary cyclist. His resting heart rate was reportedly in the high 20s. Compared to that, 57 is practically a sprint.
It’s not just about fitness, though. Age plays a massive role. As we get older, the electrical wiring in our hearts—the stuff that tells the muscle when to contract—can get a bit worn out. This is sometimes called "conduction system disease." Sometimes, it's just the natural slowing of the sinus node, which is your body’s built-in pacemaker. If you’re 75 and your pulse is 57, your doctor might look at it differently than if you’re 25.
✨ Don't miss: Signs of carbon monoxide poisoning: Why you'll probably miss them at first
The medication factor
Are you on a beta-blocker? Maybe for high blood pressure or anxiety? These drugs—like Metoprolol or Atenolol—are literally designed to sit on your heart's receptors and tell them to chill out. They "block" the effects of adrenaline. If you’re taking these, seeing a pulse rate is 57 is often exactly what your cardiologist intended. They want to take the workload off your cardiovascular system.
Other culprits include:
- Calcium channel blockers (like Verapamil).
- Certain sedatives or sleep aids.
- Even some herbal supplements that affect heart rhythm.
When 57 BPM becomes a problem
We have to talk about the "symptomatic" side of things. A number is just a number until it starts messing with your quality of life. If your pulse rate is 57 and you feel like a million bucks, cool. But if that 57 comes with a side of "I feel like I’m going to pass out every time I stand up," we have a situation.
Doctors look for very specific red flags. Dizziness is the big one. If your brain isn't getting enough oxygenated blood because the pump is too slow, it’ll let you know. You might feel "light" or like the room is spinning. Shortness of breath is another sign. If you’re getting winded just walking to the mailbox because your heart can't ramp up its speed, that’s bradycardia that needs an intervention.
Then there’s syncope. That’s just the fancy medical term for fainting. If you actually lose consciousness, the "57 is fine" rule goes out the window immediately.
The underlying stuff nobody talks about
Sometimes, a slow pulse isn't about the heart at all. It’s a symptom of something else happening in the "engine room."
Hypothyroidism is a classic example. Your thyroid gland controls your metabolism. If it’s underactive, everything slows down. Your digestion slows, your energy levels tank, and yes, your heart rate drops. I’ve seen cases where people were treated for heart issues for months before someone realized their thyroid was just barely hanging on.
Electrolyte imbalances are another sneaky cause. If your potassium or magnesium levels are out of whack, the electrical signals in your heart can get "muddy." It’s like trying to run a computer on a dying battery; the signals just don't move as fast as they should.
The role of sleep and circadian rhythms
Your heart rate isn't a flat line throughout the day. It’s a wave. Most people see their lowest numbers around 3:00 or 4:00 AM. If you’re wearing a tracker and it wakes you up with an alert that your pulse rate is 57 while you’re asleep, that is incredibly normal. In fact, it’s healthy. During REM and deep sleep stages, your body enters a state of recovery.
If it stayed at 80 while you slept, that would actually be more concerning because it would mean your sympathetic nervous system—the "fight or flight" side—isn't turning off.
The problem is that we now have all this data at our fingertips 24/7. Twenty years ago, nobody knew what their heart rate was at 2:00 PM on a Tuesday unless they were at a doctor's office. Now, we see a "57" on our Apple Watch and spiral. Context is everything. Were you just meditating? Had you just finished a big meal? Are you dehydrated? All these things shift the needle.
Digging into the electrical system
To understand why a pulse rate is 57 happens, you have to picture the SA node. It sits in the upper right chamber of your heart. It fires an electrical spark that travels down to the AV node, then through the ventricles.
When that spark is delayed, you get a slower rate.
Sometimes, this is caused by "vagal tone." The vagus nerve is the boss of your parasympathetic nervous system. Some people just have high vagal tone. It’s like their body is naturally set to "eco-mode." This is actually associated with longevity in many studies. A heart that beats fewer times over a lifetime—as long as it’s doing its job—tends to last longer. It's the "limited number of heartbeats" theory, which, while not perfectly scientific, carries some weight in general health circles.
What to do right now
If you just noticed your pulse rate is 57, take a breath. Literally.
📖 Related: Why I Am Hungry All The Time: The Biology Behind Your Bottomless Pit
First, check your pulse manually. Smartwatches are great, but they aren't perfect. Sometimes they "double-count" or "half-count" if the sensor is loose or if you have a certain type of arrhythmia like PVCs (premature ventricular contractions). Put two fingers on your wrist, look at a clock, and count for a full 60 seconds.
Second, do a quick body scan.
- Are you dizzy?
- Is your chest tight?
- Are you unusually tired for no reason?
- Did you skip breakfast and your blood sugar is low?
If you feel fine, you probably are fine. But if this is a new development—like you’re usually a 75 BPM person and suddenly you’re a 57 BPM person—that’s worth a phone call to a primary care physician. They’ll likely do an EKG (electrocardiogram) to see the actual shape of your heart’s electrical wave. It takes five minutes and tells them almost everything they need to know.
Actionable steps for managing your heart rate
Don't panic, but don't ignore it if you feel "off." Here is the pragmatic way to handle a lower-than-average pulse:
- Start a Heart Log: For the next three days, check your pulse at three specific times: right when you wake up, after lunch, and before bed. Note how you feel at those times. This data is gold for a doctor.
- Hydrate with Electrolytes: Sometimes a slow or "thready" pulse is just dehydration. Try a glass of water with a pinch of sea salt or a sugar-free electrolyte powder and see if the rate stabilizes.
- Review Your Meds: Check the side effects of everything you're taking, including over-the-counter stuff like allergy meds.
- The "Stand Up" Test: If you're sitting and see 57, stand up and walk around the room for two minutes. Your heart rate should naturally climb into the 70s or 80s. If it stays stuck at 57 despite movement, that’s a sign that your heart isn't responding to "demand," which warrants a medical check-up.
- Schedule an EKG: If the 57 is consistent and you aren't a marathon runner, getting a baseline EKG is just smart. It rules out things like Heart Block or Sick Sinus Syndrome.
Living with a pulse rate is 57 is usually just a quirk of your physiology. It’s often a sign of a very "fit" heart or just a relaxed nervous system. As long as the lights are on and you aren't feeling faint, your heart is likely just doing its job with quiet efficiency. Keep an eye on the symptoms, not just the screen on your wrist.