How to Measure Your Pulse: A Step-by-Step Guide

Radial Pulse (Wrist) Method

1. Sit or stand relaxed for at least 5 minutes.
2. Turn your palm up. Place your index and middle fingers on the thumb side of the wrist, just below the base of the thumb, in the groove between the tendon and the radius bone.
3. Apply light pressure until you feel a steady beat. Do not use your thumb (it has its own pulse).
4. Count beats for 30 seconds and multiply by 2, or for 60 seconds for greater accuracy (especially if irregular).

Carotid Pulse (Neck) Method

1. Locate the trachea (windpipe) with two fingers.
2. Slide fingers into the groove between the trachea and the sternocleidomastoid muscle (side of neck).
3. Press gently—never press both sides simultaneously (can trigger reflex bradycardia or reduce cerebral perfusion).
4. Count as above.

Normal Resting Heart Rate Ranges (Adults)

• 60–100 bpm: Typical range.
• 40–60 bpm: Common in endurance athletes; asymptomatic is normal.
• >100 bpm (tachycardia) or <60 bpm (bradycardia) with symptoms: Warrants evaluation.

Tips for Accuracy

• Measure at the same time daily (morning before caffeine).
• Avoid measuring immediately after exercise, stress, or smoking.
• If rhythm is irregular (e.g., atrial fibrillation), count for a full 60 seconds and note irregularity.