Quick Answer: Use a validated upper-arm automatic cuff that fits your arm, avoid caffeine/exercise 30 min prior, sit quietly 5 min, keep feet flat and arm at heart level, take two readings 1–2 minutes apart, and log the average.

Before you measure

• Choose a validated upper-arm device with the correct cuff size for your arm circumference.
• No caffeine, nicotine, or exercise for 30 minutes; empty your bladder.
• Sit in a chair with back supported, feet flat, legs uncrossed; rest 5 minutes.

Step-by-step

1. Place the cuff on bare upper arm; center the artery mark over the inside of your arm.
2. Support your arm on a table so the cuff is at heart level.
3. Press start; don’t talk or move. Note the reading.
4. Wait 1–2 minutes and repeat. Use the average.
5. Measure at the same times daily (e.g., morning and evening) for a week when starting or adjusting treatment.

How to log & share

Record date, time, systolic/diastolic (e.g., 124/78), pulse, and context (meds, symptoms). Share averages with your clinician.

Common errors

• Wrong cuff size or wrist/finger devices → inaccurate readings.
• Talking, crossing legs, unsupported arm, measuring right after activity.

“Consistency beats single numbers—your trend tells the story.”

When to call a doctor

Reading ≥180/120 mmHg plus symptoms (chest pain, shortness of breath, weakness, vision changes) = emergency care. Persistently ≥140/90, discuss treatment.

Trusted sources

• CDC: How to Measure Blood Pressure
• American Heart Association: Home BP Monitoring
• NHS: How to measure blood pressure