To manually measure your heart rate, place two fingers on your wrist or neck, count the beats you feel over 15 seconds, and multiply by 4. That number is your heart rate in beats per minute (bpm). A normal resting heart rate for adults falls between 60 and 100 bpm.
Where to Feel Your Pulse
The two easiest places to find a pulse are your wrist (radial pulse) and your neck (carotid pulse). Both give you the same information, so pick whichever one you find more comfortable.
Wrist (Radial Pulse)
Turn one hand palm-up. With the index and middle fingers of your other hand, find the spot between the wrist bone and the tendon on the thumb side of your wrist. You should feel a steady tapping against your fingertips. This is the most commonly recommended location because it’s easy to access and hard to mess up.
Neck (Carotid Pulse)
Place your index and middle fingers on your neck, just to the side of your windpipe. The pulse here tends to be stronger and easier to detect, which makes it a good backup if you’re having trouble finding it at your wrist. Use light pressure. Pressing too hard on the carotid artery can slow your heart rate slightly and give you an inaccurate reading, and pressing on both sides of your neck at once can make you lightheaded.
How to Count and Calculate
Once you’ve found the pulse, use a clock, watch, or phone timer to count the number of beats you feel over a set time period. You have a few options:
- 15 seconds: Count the beats, then multiply by 4. This is the standard method and gives a good balance of speed and accuracy.
- 6 seconds: Count the beats and multiply by 10. This is a quick estimate, useful when you’re mid-workout and want a rough number.
- 60 seconds: Count for a full minute and use that number directly. This is the most accurate approach, and it’s the one to use if your heartbeat feels uneven or irregular.
For example, if you count 18 beats in 15 seconds, your heart rate is 72 bpm (18 × 4 = 72).
Getting an Accurate Resting Heart Rate
Your resting heart rate is one of the simplest indicators of cardiovascular fitness, but you need to measure it under the right conditions for the number to mean anything. Sit or lie down for at least five minutes before taking your pulse. Avoid measuring right after exercise, caffeine, a stressful event, or a heavy meal, all of which temporarily raise your heart rate.
The best time to check is first thing in the morning, before you get out of bed. If you’re tracking your resting heart rate over time to monitor fitness or health changes, try to measure it at the same time of day and in the same position each time. A single reading can vary by several beats depending on your state, so consistency matters more than any one number.
What the Numbers Mean
A normal resting heart rate for adults is 60 to 100 bpm. Well-trained athletes often have resting rates closer to 40 bpm because their hearts pump more blood with each beat and don’t need to beat as frequently. A resting rate consistently above 100 bpm is called tachycardia, and one consistently below 60 bpm is called bradycardia. Neither is automatically a problem. Many healthy people, especially those who are physically active, sit below 60 without any symptoms.
Context matters more than the number alone. A resting heart rate of 55 in someone who runs regularly is a sign of fitness. The same number in someone who feels dizzy or fatigued could mean something different. What’s worth paying attention to is a significant change from your personal baseline, or a resting rate that stays elevated without an obvious reason like illness, stress, or dehydration.
Common Mistakes to Avoid
The most frequent error is using your thumb to check your pulse. Your thumb has its own pulse, so you may end up counting your thumb’s beats instead of (or in addition to) the ones from your wrist or neck. Always use your index and middle fingers.
Pressing too hard is another common issue. Excessive pressure can compress the artery and make the pulse harder to feel, or in the case of the carotid artery, actually slow your heart rate. You only need enough pressure to feel the tapping against your fingertips. Think of it as resting your fingers on the spot rather than pushing into it.
Starting your count wrong also skews results. When you feel the first beat, count it as “zero” or “one” and start your timer simultaneously. If you start the timer a beat or two late, the short counting window magnifies that small error. With a 15-second count, being off by just one beat translates to a 4 bpm difference in your final number.
What to Do if You Can’t Find It
Some people have a harder time locating a pulse, especially at the wrist. Cold hands, low blood pressure, or a naturally faint pulse can all make it tricky. A few things help. Warm your hands first by rubbing them together or running them under warm water. Let your arm rest at heart level rather than holding it up. Try adjusting your finger position slightly, moving a few millimeters at a time, rather than pressing harder.
If the wrist isn’t working, switch to the neck. The carotid pulse is almost always easier to detect because the artery is larger and closer to the surface. You can also try the inside of your elbow, where the artery runs along the crease on the thumb side of your arm.
Checking for Irregular Rhythm
While you’re counting, pay attention to more than just the number. Notice whether the beats feel evenly spaced or whether there are pauses, skipped beats, or an unpredictable pattern. An occasional skipped beat is common and usually harmless. A persistently irregular rhythm is worth noting.
When checking for irregularity, count for a full 60 seconds rather than using the shorter intervals. The 15-second method works well for rate, but it’s too brief to catch a pattern of irregularity. Note whether the rhythm feels fast or slow, regular or irregular, and whether it starts and stops abruptly or shifts gradually. These details are useful if you end up discussing it with a doctor, because the pattern of an irregular rhythm helps distinguish between different types of arrhythmias.