Measuring your blood pressure at home is a powerful health habit — but only if it’s done correctly.
Incorrect technique can produce false highs or lows that lead to unnecessary worry or missed signals.
In this article, we cover:
how to prepare before you measure
correct positioning
step-by-step measurement
common mistakes to avoid
how to use your readings once they’re reliable
We reference NICE and NHS home monitoring guidance, and link to practical resources throughout.
Note: If you are unwell (e.g., chest pain, severe breathlessness, fainting), seek urgent medical care — home measurement is educational, not urgent diagnostics.
Why correct technique matters
Home blood pressure readings are most useful when they reflect your true, everyday baseline.
Poor technique can easily change results by 10–20 mmHg or more, which matters clinically.
Key reasons:
- cuff not at heart level
- wrong cuff size
- talking during measurement
- recent activity / caffeine / smoking
Incorrect readings can:
- falsely reassure
- trigger unnecessary medical visits
- feed anxiety
Accurate readings fuel tools like the Blood Pressure Snapshot, and help your clinician make real decisions.
Before you take a measurement
1) Prepare your body
Do this first:
- Avoid exercise for 30 minutes
- Avoid caffeine, smoking, alcohol before measuring
- Go to the toilet if needed
- Rest in a quiet place for 5 minutes
2) Sit correctly
- Sit in a chair (not sofa) with back supported
- Feet flat on the floor
- Legs uncrossed
- Do not talk during the measurement
3) Position your arm right
- Bare upper arm (no thick clothing)
- Rest your arm on a table
- Cuff at heart level
- Wrist and hand relaxed
Step-by-Step home measurement
Use a validated upper-arm monitor (like those in our linked guide — Best Blood Pressure Monitors for Home Use in the UK).
Wrist monitors can be accurate but are much more technique-sensitive.
Recommended sequence
- Sit quietly for 5 minutes
- Place cuff on bare upper arm
- Support arm at heart level
- Press Start
- Do not talk or move
- Wait for reading to complete
- Record the results
- Optional: take a second reading after 1–2 minutes and record both
Example time stamps
- First reading: 9:15 AM
- Second reading: 9:17 AM
This lets you see consistency instead of one random snapshot.
How often should you measure?
Use this simple protocol:
- Twice daily (morning and evening)
- For 7 days
- Take 2 readings per session
- Record all
This gives a reliable baseline.
What do the numbers mean?
A blood pressure reading has two numbers:
- Systolic — pressure when your heart contracts
- Diastolic — pressure when your heart relaxes
For many adults, NICE suggests:
- Home average below ~135/85 mmHg
- Clinic average below ~140/90 mmHg
This may be personalised by your clinician.
Common mistakes to avoid
❌ 1. Rushing the process
Don’t measure immediately after activity or without rest.
❌ 2. Improper cuff position
Cuff too low / too high → inaccurate results.
❌ 3. Talking or moving
Even small movements change readings.
❌ 4. Measuring only once and assuming
Blood pressure fluctuates naturally.
❌ 5. Wrong cuff size
A cuff that doesn’t fit can give falsely high or low values.
If you’re unsure about your cuff size, see our Best Blood Pressure Monitors article where we explain sizing.
Recording and using your readings
Good data habits matter.
Use a log like this
|
Date |
Time |
Reading 1 |
Reading 2 |
Notes |
|
05/01 |
AM |
132/82 |
131/80 |
after rest |
|
05/02 |
PM |
135/85 |
133/83 |
Before bed |
This feeds directly into your Blood Pressure Snapshot tool (coming soon), which calculates averages and trends over time.
When to talk to your clinician
If your home readings are consistently elevated and technique checks out:
- share your log
- discuss with your GP / nurse
- decide if medication or lifestyle steps are needed
Home readings are evidence, not anxiety.
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Summary — what you should do every time
- Rest 5 minutes
- Sit upright
- Cuff at heart level
- Take 2 readings
- Log both
- Repeat AM + PM for 7 days
Accurate technique gives actionable results — not noise.
Reference links (evidence-based)
- NICE Hypertension Toolkit (home monitoring recommendations)
https://www.nice.org.uk/guidance/ng136 - NHS — how to check your blood pressure properly
https://www.nhs.uk/conditions/high-blood-pressure-hypertension/check-your-blood-pressure/ - British & Irish Hypertension Society (validation principles)
https://bihs.org.uk/blood_pressure_technology/find_a_professional_bp_monitor.aspx
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