Sit or lie down quietly for 5–10 minutes
Avoid exercise, caffeine, nicotine, and stress before measuring
Find your pulse on your wrist or neck
Use your index and middle fingers, not your thumb
Count the beats for 60 seconds
If needed, count for 30 seconds and multiply by 2
Record the result as your resting heart rate
Measure at the same time each day for consistency
Repeat on several days and use the average if needed