You can’t cure high blood pressure in 3 minutes
If you have chest pain, shortness of breath, severe headache, weakness/numbness, confusion, vision changes, or fainting, call emergency services immediately
If your blood pressure is 180/120 or higher, recheck after 5 minutes of quiet rest; if still 180/120 or higher, seek emergency care now
Sit upright, keep feet on the floor, and rest quietly for 5–10 minutes
Avoid caffeine, nicotine, alcohol, and exercise during the recheck period
Drink water if you’re dehydrated; avoid energy drinks
Practice slow breathing: inhale through the nose for 4 seconds, exhale for 6 seconds for 2–3 minutes
Do not take extra doses of prescription blood pressure medication unless your clinician has instructed you to do so
Take your prescribed medication as directed
If you miss a dose, take it only as directed on your prescription label
Check your blood pressure again after resting 5–10 minutes
Record the readings (time, BP, pulse) and contact your clinician if readings remain elevated
For ongoing control: follow a low-sodium diet, increase fruits/vegetables, limit processed foods, maintain a healthy weight, exercise regularly, limit alcohol, stop smoking, and manage stress
Schedule follow-up with a clinician to adjust treatment if readings stay high