Blood pressure testing is a routine portion of any visit to a doctor's office. Unfortunately, some people suffer from "white coat syndrome," a colloquial term for anxiety in the doctor's office. Such anxiety can result in elevated readings, so learning how to relax before and during blood pressure testing can help you ensure a more accurate measurement.
Step 1
Practice yoga or meditation daily to help lower stress levels. Increased pulse and blood pressure are physical signs of stress. Taking a relaxing walk each day can also promote relaxation.
Step 2
Empty your bladder before blood pressure testing. According to the National Institutes of Health, a full bladder can negatively effect a blood pressure reading.
Step 3
Avoid caffeine and cigarettes, which also lead to higher blood pressure readings.
Step 4
Sit in a chair with your back firmly supported and feet flat on the floor for at least five minutes before the blood pressure test. While sitting in the chair, practice deep breathing exercises to slow the heart rate and increase the amount of oxygen reaching the muscles. A study at the University of Virginia Health System showed that patients who are allowed to sit in a chair in this manner before having their blood pressure taken display lower readings than patients who have to sit on an exam table.
Tips and Warnings
- When you arrive at the doctor's office, ask to be given a few minutes alone at the beginning of the appointment so you can put some of these steps into practice.
