POTS Management – Morning Routine

POTS Management – Morning Routine

POTS, dysautonomia & orthostatic intolerance symptoms are often worse first thing in the morning. Here is my 7 step morning routine, which helps minimise my symptoms and help me get out of bed easier.

Disclaimer: This post is intended for informational purposes only. I’m not encouraging anyone else to do these things. Please consult a qualified practitioner before implementing these things or changing your current treatment plan. This post contains affiliate links, meaning at no additional cost to you I earn commission if you click on a link and make a purchase. See my full disclaimer here.


After being laid down for hours over night, morning is the time of day when my POTS, dysautonomia and orthostatic intolerance symptoms are worst.  Over the months I’ve come up with an effective morning routine that minimises the dizziness, shakiness, nausea and other symptoms I experience and allows me to sit and stand up easier from bed.


1). Put compression stockings on

Compression stockings reduce blood pooling in the lower limbs by helping to pump blood back up to the heart.  I’ve found waist high stockings are most effective at reducing the increase in heart rate compared to knee or thigh high. I find a compression level of 30-40 mmHg most beneficial (UK Link/US Link).


2). Drink 500ml/2 cups of water infused with juice from half a lemon

Consuming fluids increases blood volume, which minimises the increase in my heart rate and stabilises my blood pressure when I stand. The added lemon juice contains vital electrolytes that helps the body retain the water, maintain hydration levels and also helps remove toxins from the body.


If you suffer from low blood pressure, then it’s recommended to add salt to your water as this increases blood pressure (1). However, the type of salt is important. Table salt is refined, meaning it is stripped of vital minerals and other important electrolytes like magnesium, potassium and calcium. Instead, it’s recommended to add either:-,

These are unrefined and contain not only sodium but other trace minerals and electrolytes to help keep you hydrated (2). I have hyperadrenic POTS, where my blood pressure goes up as well as my heart rate, so I’m advised to avoid salt to prevent symptoms worsening. 

For more information on how I stay hydrated with POTS, click to read my other blog post with 9 Tips To Stay Hydrated.


3). Perform Buteyko Breathing exercise in a Restorative Yoga Pose

Slow, diaphragmatic belly breathing, in and out through the nose, with the exhale lasting longer than the inhale and restorative yoga have numerous benefits: –

  • Activates the vagus nerve, which calms the nervous system helping to lower heart rates, ease anxiety and optimise digestion.
  • Increases the amount of oxygen taken in and transported around the body, which is critical for it to function and heal.
  • Increases lymph flow, which helps eliminate toxins from the body (1; 2; 3; 4; 5; 6).

pots management yoga and breathing in morning


instructions for buteyko breathing exercise

  • Begin breathing normally, paying attention to how much air you’re inhaling and exhaling,
  • When you’re ready to start, with each inhale, take a shorter smaller breath in, reducing the amount of air taken in,
  • Then take a slow relaxed breath out, allowing the body and diaphragm to naturally relax, deflating like a balloon, reducing the amount of air exhaled,
  • As you reduce and slow your breathing like this you should feel a slight need to take in more air that is noticeable but not uncomfortable,
  • Continue the above exercise for 4 minutes, maintaining this slight need for air throughout,
  • Rest and breathe normally for 1-2 minutes, then repeat the above exercise 1-3 more times.

The below video has a detailed explanation of how to perform the exercise


4). Muscle activation exercises

I perform the below muscle activation exercises laying down in bed. They: –

  • Increase blood flow, increasing the blood returned to the heart and brain. This minimises the increase in my heart rate and dizziness, shakiness and other symptoms when I sit and stand up.
  • Increases lymph flow. Lymph is part of our immune system, which helps fight and prevent infections and removes toxins. The lymphatic system doesn’t have a pump so relies on muscle contraction to flow. Performing these exercises increases lymph flow and aids the removal of toxins.


5). Slowly go from laying down to sitting. Perform seated muscle activation exercises. 

I perform the below muscle activation exercises in a seated position. Like the above exercises done laying down, they increase blood and lymph flow, allowing me to stand up easier.


6). Drink a green juice

As it’s liquid, juices are digested easier than whole fruits and vegetables, flooding the body with a concentrated high dose of nutrients that are easily absorbed without the body having to expend any energy digesting it. Drinking a green juice on an empty stomach maximises the absorption of vitamins and minerals.

This Fennel, Cucumber & Mint Juice is my favourite as it’s not only packed full of electrolytes to keep me hydrated but it’s great for digestion.  I leave a 20-minute gap between finishing my juice and having breakfast to prevent the digestion of my breakfast being impaired.


7). Eat a light breakfast

Smoothies or smoothie bowls, like this Immune Boosting Chaga Berry Smoothie Bowl, are my go to breakfast. Fruit is the easiest to digest of all foods and blending does the first part of digestion for you, making it even easier to digest. I find this especially beneficial when my nausea is worse in the morning.


Other blog posts

Click to read my other blog posts with more tips and strategies that are helping me improve my health and manage my conditions:-


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I hope these tips are helpful. Have you got a morning routine that you follow? What have you found helps minimise symptoms in the morning? I’d love to know what helps you. Leave me a comment below or message me on Instagram, Facebook, Twitter, Pinterest or YouTube.


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4 thoughts on “POTS Management – Morning Routine”

  • These are some fantastic tips! I haven’t been diagnosed with POTS but I can see these suggestions being helpful for those with the condition. I do have low blood pressure though and I hadn’t realised that regular table salt isn’t a great option; I’ll have to put Himalayan salt on my shopping list!

    Caz xx

  • Great tips! My POTS (and NMH, another form of dysautonomia) symptoms are actually at their BEST in the morning when I first wake up because I take my medication (a low-dose beta blocker) before bed. That way, I wake up with my heart rate and blood pressure stable, and I’m ready to go! But these are great management techniques for anyone with forms of OI.

    Glad you’ve found a routine that helps you!


    My Book: Finding a New Normal: Living Your Best Life with Chronic Illness

    • Thanks for your comment Sue! I’m so glad you’ve got a routine which helps you too. I’m not on any medication so had to find a morning routine which worked for me instead. Wishing you all the best. Take care. Lucy

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