Sit upright and rest quietly for 5–10 minutes
Practice slow breathing: inhale through the nose for 4 seconds, exhale for 6–8 seconds for 5 minutes
Drink water if you are mildly dehydrated
Avoid caffeine, nicotine, alcohol, and energy drinks
Avoid exercise or heavy activity until readings improve
Take prescribed blood pressure medication exactly as directed
If you miss a dose, take it only if your clinician/pharmacist says it is safe based on timing; otherwise follow your medication instructions
Use a relaxation technique: progressive muscle relaxation or guided breathing
Reduce stress triggers immediately (stop talking, minimize stimulation, quiet environment)
If safe for you: try a warm shower or warm compress to relax muscles
Use a validated at-home cuff and recheck after 5 minutes of rest; record the readings
If systolic is 180 or higher or diastolic is 120 or higher, seek emergency care now
If you have chest pain, shortness of breath, severe headache, weakness/numbness, confusion, vision changes, or fainting, seek emergency care now