A sudden flutter in the chest. A racing heartbeat out of nowhere. A moment where the heart feels like it skips, pounds, or trembles.
Heart palpitations are unsettling—often frightening—yet extremely common.

Many people experience palpitations at least once in their lifetime. Some are told it’s “just anxiety.” Others blame coffee, stress, or lack of sleep. While these explanations are often correct, palpitations can sometimes signal something deeper that deserves attention.

At nellikka.life, symptoms are not brushed aside nor sensationalised. Palpitations are viewed as messages from the heart–nervous system axis, asking us to pause, listen, and understand.

What Are Heart Palpitations, Really?

Heart palpitations are sensations of being aware of your heartbeat. They may feel like:

• Fluttering or trembling
• Rapid or pounding beats
• Skipped or irregular beats
• A sudden surge in heart rate

Palpitations are a perception, not a diagnosis. The cause can range from harmless to medically significant.

Why Palpitations Feel So Alarming

The heart is deeply symbolic and biologically critical. Any unexpected sensation in the chest naturally triggers fear. Adding to this, palpitations often activate the brain’s threat centres, intensifying anxiety—even if the heart itself is structurally normal.

This creates a loop:

• Palpitation → fear → adrenaline → more palpitations

Breaking this loop requires understanding the cause.

Anxiety and the Nervous System Connection

One of the most common causes of palpitations is anxiety or nervous system overactivation.

When the body enters a fight-or-flight state:

• Adrenaline is released
• Heart rate increases
• Heart rhythm becomes more noticeable

This can happen during:

• Panic attacks
• Chronic stress
• Emotional suppression
• Sudden fear or worry

In such cases, the heart is structurally healthy, but the nervous system is overstimulated.

Clues pointing toward anxiety-related palpitations include:

• Occurring during stress or worry
• Associated with sweating, breathlessness, or dizziness
• Improving with reassurance or relaxation

Caffeine and Stimulants: The Everyday Triggers

Caffeine is a well-known cause of palpitations, even in moderate amounts for some people.

Sources include:

• Coffee and tea
• Energy drinks
• Pre-workout supplements
• Certain painkillers or cold medications

Caffeine stimulates the nervous system and increases heart sensitivity. In people who are:

• Sleep-deprived
• Dehydrated
• Stressed
• Sensitive to stimulants

even small doses can trigger palpitations.

Reducing intake often leads to dramatic improvement.

Hormones and Heart Rhythm

Hormonal shifts can strongly influence heart rhythm.

Palpitations are common during:

• Perimenopause and menopause
• Thyroid imbalance
• Pregnancy
• Premenstrual phase

Hormones affect both the heart’s electrical system and the nervous system. This is why palpitations in women are frequently mislabelled as “just anxiety,” when hormonal evaluation may be needed.

When Palpitations Are Benign

Many palpitations are harmless and do not indicate heart disease.

Benign causes often include:

• Occasional skipped beats
• Stress-related racing
• Caffeine-induced flutter
• Dehydration or electrolyte imbalance

These usually:

• Occur in otherwise healthy individuals
• Settle with rest or hydration
• Do not cause fainting or chest pain

However, benign does not mean ignorable. Recurrent symptoms still deserve understanding.

When Palpitations May Be a Warning Sign

While most palpitations are not dangerous, some require medical attention.

Red flags include palpitations accompanied by:

• Chest pain or pressure
• Fainting or near-fainting
• Severe breathlessness
• Dizziness or confusion
• Occurring during exertion
• Known heart disease

In such cases, palpitations may indicate:

• Arrhythmias
• Structural heart conditions
• Electrolyte disturbances
• Thyroid disorders

Early evaluation can be life-saving.

The Role of Electrolytes and Hydration

The heart’s rhythm depends on electrolytes like potassium, magnesium, and sodium.

Imbalances may occur due to:

• Dehydration
• Excess sweating
• Diuretics
• Poor nutrition

Low magnesium, in particular, is a common and overlooked contributor to palpitations.

The Gut–Heart–Brain Axis

The heart does not function in isolation.

Gut health influences:

• Nutrient absorption
• Inflammation
• Nervous system tone

People with bloating, reflux, or gut sensitivity often report palpitations—especially after meals. This is linked to vagus nerve irritation and altered autonomic balance.

Why Tests Often Come Back “Normal”

Many people with palpitations undergo ECGs or blood tests that show no abnormalities.

This can be frustrating—but it does not mean symptoms are imaginary.

Reasons include:

• Palpitations are intermittent
• Nervous system imbalance doesn’t show on routine tests
• Early-stage issues fall within “normal” ranges

Functional disturbances often precede detectable disease.

What Helps Reduce Palpitations Naturally

Management depends on the cause, but supportive steps often include:

• Reducing caffeine and stimulants
• Improving sleep quality
• Staying hydrated
• Managing stress through breathing or meditation
• Gentle physical activity
• Regular meals to stabilise blood sugar

For anxiety-driven palpitations, nervous system regulation is more effective than reassurance alone.

When to Seek Medical Evaluation

Consult a healthcare professional if palpitations are:

• Frequent or worsening
• New in onset
• Associated with red-flag symptoms
• Affecting daily life or sleep

A simple evaluation can bring clarity and peace of mind.

Listening Without Panic

At nellikka.life, heart palpitations are approached with balance—not fear, not dismissal.

Sometimes they are the heart reacting to stress.
Sometimes they reflect lifestyle imbalance.
Sometimes they are early warning signs asking for care.

The key is listening without panic and responding with awareness.

Heart palpitations are common, but never meaningless.
They may arise from anxiety, caffeine, hormones, or hidden imbalances.
Understanding the cause transforms fear into informed action.

Your heart speaks softly at first.
Learning to listen early makes all the difference.