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.
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If you can't measure it, you can't
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To reduce possible distortion of
your answers, we suggest you take the test no more than once in 24
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
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
2001-15 Michael Grant White. All rights reserved.
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
You will not be put on any
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
- Inhale during counting
- Skip any numbers
- Hold your breath
- Breathe IN and count at the same time
- 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
OK, try it now.
How high a number did you reach in that ONE long exhaled breath?
sitting, or lying down, observe your natural breathing pattern at
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?
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.
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?
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?
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
place your left hand on your chest and your right hand on your
Now breathe in.
Does your left hand rise first?
Yes (Chest) No
Take the deepest in-breath you can and see if you experience:
Do you sleep on your (check any that apply):
Do you often experience:
Which of the following describe your usual breathing?
Are you presently
Indicate which of the following you consume on a regular basis.
How many 8-ounce glasses
of water do you consume daily?
Do you get less than 20 minutes of direct sunlight a day?
How much of your diet
consist of fruits, vegetables, soaked or sprouted nuts, seeds, or grains
that are raw (that is, uncooked, not canned, not frozen, and not
Note: Food items such as irradiated foods, breads, cereals, potato chips,
roasted nuts, pasteurized milk, pasteurized orange juice etc. are NOT raw
Less than 75% 75% or
1. How often do you have a bowel movement?
Less than once daily
More than twice daily
2. Do you often force a bowel movement?
3. Do you often spend more than 2 minutes on the toilet at one
Are you often:
Have you been repeatedly exposed to:
1. Do you smoke tobacco, marijuana, hashish, etc.?
Check any that apply
Sedentary-little to no exercise-desk job,
Somewhat active-light exercise
or sports such as walking or light weight training 1-3 days a week
Active-moderate exercise or
sports like cycling, skiing, tennis, heavy weight training 3-5 days a
Very active-Hard exercise, life
saving, hospital emergency room, police, firemen or sports such as soccer
or basketball 3-5 days a week
Extremely active-Hard &
daily such as training or professional athlete
feet and inches
2. Sex: Male
3. Science has proven that your breathing quantity and quality largely
control how long you will live. Imagine your last day on earth. To what
age do you wish to live?
The last question and most
important. Which wellness or performance issues would you like to
improve first? In the three boxes below, type your top three, in order
of importance. If some were not included in the above tests answers,
then add them too.
I want to improve:
Are there any comments you have about anything that was not included in
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Encourage your family and friends to take the Free Breathing Test as well.