FREE BREATHING TEST

How good is YOUR breathing?

This test is an assessment of various aspects of your breathing, including measurements,

abilities, and qualities. It also includes a comprehensive set of questions for assessing diet,
fitness, lifestyle, and overall health. We designed this test to be personalized so that we may
better assist you.

Did you know?

Breathing volume is the primary marker for how long you will live?

We know we can lose muscle mass but few realize the average person reaches peak
respiratory function in their mid 20's. Then you begin to lose breathing capacity by 10-27% for
every decade of life.

What is going on while your breathing slowly slips away?

Did you know clinical studies show that anyone can greatly improve their breathing?

Breath is life.

High blood pressure, anxiety, energy, weight loss, stress management, sleep, speaking, singing,
sports endurance, weight management, concentration, longevity, sex and much more are
aided or worsened by the way you breathe.

Click the 'Next' button below

Tests for Limitations, Causes, and Positive Indicators of Optimal Breathing Functionality A-Z

2001-15 Michael Grant White. All rights reserved.

If you can't measure it, you can't manage it.

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To reduce possible distortion of your answers, we suggest you take the test no more than once
in 24 hours.

Use the test as a way to learn more about your own current way of breathing. And whatever
the numbers seem to tell you, don't be frightened or elated by the results.

With breathing, it may or may not serve you to compare yourself with someone else.

What is most important is to feel how to breathe properly each day so that your breathing is
becoming freer, stronger, more like yourself, and more natural.

Please answer the questions on the following pages, and fill out your name and e-mail address
at the end of this test. As soon as you finish the test, you will be forwarded to your test
answers and our recommendations. You will also receive a copy of your answers and our
recommendations by email.

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A. Breathing Volume and Oxygen Uptake Efficiency

Lie, sit or stand. Standing is best, sitting next. If you stand, then bend your knees very
slightly. Take as large an in-breath as possible and then as fast as you can but still be
understood, quickly, quietly, cleanly, and clearly as you can (like an auctioneer who is
almost whispering or a speed talker but still clearly understood), count up to as high of a
number as you can on this one long extended exhale. Be sure to count out loud, do not
just count in your head. Squeeze that last bit of air out with your stomach muscles
pulled inward to get to as high a number as possible. Note the number down and try it
again. Try it a third time if you think the number will be much different.

Do not:
- Inhale during counting
- Skip any numbers
- Hold your breath
- Breathe IN and count at the same time
- Whisper

Do:
- Start again at 1 if you reach 100
- Make sure you include the beginnings of each number such as the thirty in thirty-three.
- Repeat the test in the same position you were in for the previous tests.

OK, try it now.

How high a number did you reach in that ONE long exhaled breath?

Answer #A

B. Breathing Rate at Rest

While standing, sitting, or lying down, observe your natural breathing pattern at rest.

Using a watch, or an observant friend, count your complete breaths in one minute. Then
repeat this two more times and take the average.

A complete breath is one inhale and one exhale and possibly a pause at the end of the exhale.

How many complete breaths did you have in one minute?

Answer #B
C. Breathing Pauses

The breathing pause refers to any period of time between the end of a natural exhale and the
beginning of the next inhale. That is, a period of time when the breathing seems to PAUSE and
not do anything at all.

If the next inhale begins immediately after the exhale before, then there is NO breathing
pause.

Observe your natural breathing pattern at rest, and notice whether or not there is any pause
for a second or more between the exhale and next inhale.

Do you have this much breathing pause or not?

Yes N

D. Breathing Pause Extension

At the bottom or end of a natural exhale, resist breathing in as long as you possibly can, even
when moderate discomfort arrives, but without trying to exhale further and/or tightening your
stomach muscles.

Do not do it so long that you pass out.

Time it in seconds.

How many seconds long is your extended pause?

Answer #D
nbalanced Breathing

1. Accessory Breathing Muscles

Stand and look into a mirror or close your eyes and feel what occurs or ask someone to
observe you, or recall similar situations in the past. Take a very deep breath, as deep as you
can. When you breathe in very deeply:

Do you raise your collar bones?

Do you raise your shoulders?

Do your neck muscles bulge out?

Do your ribs flair outward at bottom during inhale?

Do you get a headache when trying to breathe deeply?

Do you get dizzy when trying to breathe deeply?

None of the above

E. Unbalanced Breathing

2. Day To Day Breathing Experiences That Seem Too Often or Excessive

Shortness of breath

Cannot walk and talk to someone at the same time without becoming short of breath

Any hobbies affected by breathing?

You can become severely out of breath when engaged in heavy exercise.

You have to breathe harder than normal when walking on inclines or when you are hurrying
on level ground.
You can still function adequately, but you cannot keep up with people of your own age and
physique during a stroll on level ground.

Even the mildest exertion makes you out of breath. You cannot walk one city block or climb a
flight of stairs without stopping to gasp for air.

Hold breath a lot

Gasping

Breath heaving

Wheezing

Breathing is heavy or labored

Breathing is forced instead of easy and effortless

Breathing is jerky, erratic, or irregular

Breathing is shallow

Frequently have tentative or hesitant breathing

Breathe through mouth often

Hyperventilation or overbreathing

Breathing is easily audible

Sigh or yawn often

Often catch yourself not breathing during waking hours

Feelings of suffocation

Breathing feels small, unsatisfying, or inadequate

Breathing feels weak or like it's barely there

Breathing is suppressed or held back

Breathing seems to go in the wrong place or just doesn't feel right

Are you frequently concerned or worried about your breathing?

None of the above

Belly or Chest Breather?

Stand and place your left hand on your chest and your right hand on your belly.

Now breathe in.

Does your left hand rise first?

Yes (Chest) No (Belly)

. Physical Restrictions

Take the deepest in-breath you can and see if you experience:

Shortness of breath, unsatisfying breath, breathlessness, or air hunger

Can't catch breath or deep breathing curtailed, can't get "over the hump"

Breathing feels stuck

Feel a hitch, bump or lump right below your breastbone when you try to take a deep breath

Breathing feels like a series of events instead of one smooth internally coordinated,
continuous flow

Breathing is labored or restricted

Tightness, soreness or pressure in the chest or below breast bone

Sore deep pain feeling like a band across the chest

Pulsing or stabbing feeling in and around ribs

Tense overall feeling

Side stitches

Chest wall tenderness

Chest is large and stiff

Sunken or depressed chest

Scoliosis or abnormal curvature of spine

Jaw tension

Shoulder tension

Stiff neck

Tightness around the mouth

Tension around the eyes

Lump in throat

Wear tight or restrictive clothing including belts and bras

Washboard abs

None of the above

H. Posture

1. Waking hours

Do you slouch, slump, bend forward, lean to one side, or sit/lie in a twisted position often?

Do you look down towards the floor or ground often?

Do you have good, relaxed, non-slouching posture?

2. Sleeping hours

Do you sleep on your (check any that apply):

Back

Side

Stomach
Sitting Positions

Do you often experience:

Get drowsy driving a vehicle

Often fall asleep while sitting up when you would rather have watched the program, heard
the speaker, seen the game, etc.?

Get really bad jet lag

Do you sit in a car, bus, train, plane or office seat more than a few hours daily?

None of the above

Positive Breathing Factors

1. Good Breathing Mechanics

Which of the following describe your usual breathing?

Satisfying

Deep and easy

Easy

Smooth and fluid

Balanced

Full

Free

Effortless

Relaxed
Strong

Abdominal, belly, or diaphragmatic

Through nose

Quiet

None of the above