FREE BREATHING TEST



Home    Contact    Subscribe    Tell a Friend    Store    School
 

 


 How good is your breathing?

CLICK BELOW FOR VIDEO INTRODUCTION



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. How good is YOUR breathing?
Click the 'Next' button below
If you can't measure it you can't manage it.

No time for the tests now? Click here to subscribe to our newsletter on breathing, breathing techniques and health!


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

Use the tests 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.






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

© 2001-14 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 email.




You will not be put on any email list.
You will have to visit http://breathing.com/subscribe.htm to subscribe separately of you wish to receive our free newsletter.









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 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 tests 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



Keep Going!

B. Complete Breaths at Rest

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


Using a watch, count your complete breaths in one minute.


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     No





Keep Going!

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




Keep Going!

E. Unbalanced 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

Keep Going!

F. 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)









Keep Going!


G. 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

Keep Going!

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





Keep Going!

I. 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




Keep Going!

J. 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

J. Positive Breathing Factors

2. Day To Day Conditions Associated with Good Breathing

You are never sick AND you do not take any prescription or over-the-counter medications
You wake up refreshed
You have steady to great energy throughout the day
You recover quickly from physical exertion or stress
You have a good mood and positive can-do attitude
You are clear-headed
You have a strong and free self expression and self esteem
You use your breathing to focus and center yourself to stay in present time
You recognize that fear, anger, rage, gasping and breath heaving and extreme forms of excitement such as exhilaration may invite restricted breathing and you know how to offset this
You recognize cold or clammy hands, muscle tension, and high blood pressure as signs of stress and control your breathing to help reduce them
You use easy, balanced, deep breathing as a means of helping your body heal itself of physical, as well as mental, and emotional, pain
You avoid polluted environments and minimize your contribution to air pollution
You have 5 or more healthy relationships with other human beings
None of the above

Keep Going!

K. Diagnosed Conditions

1. Diagnosed with (by a Physician or State Licensed Alternative Health Practitioner):

Abnormal ECG changes
Addictions to substances (eg. cigarettes/nicotine, alcohol, recreational drugs, etc.)
Addictions to activities (eg. over-work, over-achievement, compulsive gambling, spending money, sex, anger management issues, etc.)
Allergies
Diagnosed Conditions:
Anxiety and/or panic attacks
Asthma
Attention issues (ADD, ADHD, Dyslexia, etc.)
Bowel disorder
Bronchitis
Cancer
Chronic fatigue
Circulation disorder
COPD or other respiratory dysfunction
Depression
Diabetes
Eating disorder
Emotional disorder
Emphysema
Gland disorder
Heart disease
High blood pressure
Hypochondria
Liver disorder
Nervous system disorder
Obsessive/Compulsive disorder
Organ disorder
Osteoporosis
Overweight or Obese
Phobias
Skin disorder
Speech or voice disorder
Post Traumatic Syndrome (PTSD)
Sleeping disorders
Stomach disorder
Stroke
Thyroid disorder
None of the above

K. Diagnosed Conditions

2. Medical Care

Are you presently

Taking prescription medications?

Taking over-the-counter medications often?

Under a medical doctor's or alternative practitioner's care?

Planning immanent medical testing?

Received recent thoracic surgery?

Planning surgery?

None of the above



Keep Going!

L. Body Signals

Frequent colds or flu (at least once a year)
Chronic cough
Clear throat often
Headaches
Get tired from reading out loud
Chronic pain
Reduced pain tolerance
Repetitive strain injury
Pain between the shoulder blades
Aching, stiff, or weak limbs
Cramps in belly or below sternum
Lower chest, upper abdominal pain or tension
Chest pain
Back pain
Phantom pain
Excessive stress
Pregnant
Hormonal fluctuations
Do you find that you often press your tongue to the top of your mouth?
Grind or clench teeth
Seizures, epileptic, grand mal, etc.
Sallow complexion
Blurred vision
Sinusitis
Hiccoughs/hiccups
Dry mouth
Nausea
Irregular heartbeats or heart palpitations
Resting pulse rate over 62
Trembling/twitching
Shivering/sweating
Sweaty, clammy, or cold hands or feet
Tingling in the hands and around the mouth
Numbness
Are you ticklish in the rib area?
Bluish cast to lips
Cold temperatures make breathing more difficult
Often shift your weight from side to side while standing
None of the above

Keep Going!

M. Mental Signals

Poor memory

Negative attitude

Racing thoughts

Confusion or disorientation

Trouble concentrating or easily distracted

Light headedness, feeling spaced out, dizziness

Black-out/fainting

Hallucinations

None of the above




Keep Going!

N. Emotional Signals



Anxiety and/or panic attacks
Depression
Apprehension, phobias, or excessive fear
Low self esteem
Excessive shyness
Emotional swings
Grief or loss of loved one
Perfectionism
Hyper-vigilance or Type A
Road rage
Excessive anger
Abusive to others
History of being abused
Recreation drug usage
Teenage stresses
Extreme recent stress or emotional trauma
Job loss or change
Facing retirement
Relationship troubles
Impatient
Irritable, short tempered, or overreacts
Always on the run or in a hurry
Apathy
Get nervous easily
None of the above

Keep Going!

O. Sleep and Energy

1. Sleep Quality

Do you snore?
Do you often suddenly wake up not breathing (ie. apnea)?
Do you often have trouble falling asleep at night?
Do you wake up in the middle of the night often?
Do you not sleep deeply or soundly enough?
Do you often have nightmares or bad dreams?
Do you wake up tired a lot?
Do you need to take naps often?
Do you take any sleep medications?
None of the above




O. Sleep and Energy

2. Energy and Vitality

Work a night shift
Wake up tired
Energy is low
Just want more energy
Want increased sexual energy
Blood sugar is low
Fatigue
None of the above





Keep Going!

P. Food and Nutrition

1. Specific Foods

Indicate which of the following you consume on a regular basis.

Red meat (eg. Beef, pork, deer etc.)
Breads, cereals, grains
Pasteurized or homogenized dairy products
Chocolate
Refined sugar or artificial sweeteners
Salt your food before tasting it
Fried foods
Processed foods
Caffeine
Alcohol
None of the above




P. Food and Nutrition


2. Water

How many 8-ounce glasses of water do you consume daily?

Answer #P2


3. Sunlight

Do you get less than 20 minutes of direct sunlight a day?

Yes   No

4. Raw and Cooked Foods

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 processed)?

Note: Food items such as irradiated foods, breads, cereals, potato chips, roasted nuts, pasteurized milk, pasteurized orange juice etc. are NOT raw foods.

Less than 75%    75% or more


Keep Going!

Q. Bowel Movements

1. How often do you have a bowel movement?


Answer #Q


2. Do you often force a bowel movement?


Yes    No



3. Do you often spend more than 2 minutes on the toilet at one time?


Yes    No


Keep Going!

R. Digestion

Ulcers
You don't chew your food very much?
You fall asleep or get very tired after meals?
You eat quickly and talk a lot at meals?
You drink liquid(s) during meals?
You eat proteins, starches, grains, or fruit in any combination in the same meal?
Reflux/heartburn
Candida (diagnosed)
Frequent air swallowing and/or belching
Irritable bowel syndrome (diagnosed)
Yeast infections
Constipation
Bloatedness
Diarreah often
Excessive gas (more than 10 times daily)
Take stomach medicine such as Tums, Rolaids, etc?
None of the above

Keep Going!

S. Environmental Risk Factors

1. General Environment

Are you often:

In an area with bad outdoor pollution/smog, etc.
In a building or home without open windows
In a building or home with indoor pollution
In a dusty home, office, or neighborhood
In a building or home with mold or mildew
None of the above

2. Exposure to Substances
Have you been repeatedly exposed to:

Animals
Asbestos
Birds
Candles or incense
Cigarette or other tobacco smoke
2. Exposure to Substances Cont'd

Have you been repeatedly exposed to:

Detergents
Fibers or fiber dust
Gasoline
Chemicals- Industrial, landscape, house-hold, environmental, or war-time
Mines/foundry
Paints or glues
Parasites (inside or outside the body)
Sandblasting
Solvents
Sprays/aerosols
Welding
Wood dust or smoke
Other possibilities of noxious exposure
None of the above

Keep Going!

T. Allergies

Air Allergy -- Toxic/Pollutants
Fragrance
Food
Skin
Pollen/weeds
Animals
Do you sometimes get a stuffy or runny nose even when you don't have a cold?
Clears throat often
None of the above





Keep Going!

U. Smoking

1. Do you smoke tobacco, marijuana, hashish, etc.?


Yes    No


2. If you smoke, are you planning or trying to quit?


Yes    No





Keep Going!

V. Tasks, Abilities and Skills

1.Tasks and Abilities Needing or Wanting Improvement In

Sing, speak or play musical instrument better
Sports performance enhancement
Improved concentration
Better meditation
Improved stamina
Improved coordinated movement
Improved physical flexibility
Reducing performance anxiety
Increased productivity
None of the above


V. Tasks, Abilities and Skills

2.Voice Quality

Check any that apply

Clear, natural, dynamic, strong, or smooth
Weak, thin, whispery, strained, or squeaky
Nasal, throaty
Nervous quiver
Mumbles, slurred speech, or monotone
Stutters
Choppy, disconnected, fragmented speech
Hoarse, raspy, broken, or crackly
Breathy
Clears throat often
Nodules
Laryngitis
Spasmodic Dysphonia
Feel short of breath when speaking or singing
Other

You are almost finished, hit Next

W. Exercise

Sedentary-little to no exercise-desk job, etc.

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 week

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







Keep Going!

X. Weight Loss Goals

1. Present height:

feet   and    inches  

2. Present weight:

pounds  

3. How much weight would you like to lose?

pounds

Keep Going!

Y. Desired Longevity

1. Present age


2. Sex: Male or Female


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?


years old




One last question

Z. Top Priority

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:

#1:
#2:
#3:


Are there any comments you have about anything that was not included in the test?

Enter comments here



Last Step

Send us your answers and receive our recommendations
.

1. You MUST fill in your NAME and EMAIL address below to receive your answers and recommendations and to receive a copy sent to your email. Make sure to add optimalbreathing@breathing.com to your spam filter and to the "Approved List".
2. You will have to subscribe separately of you wish to receive our free newsletter. 
3. The subscription link will be in the email along with the answers and recommendations.


First Name
E-Mail Address
Re-enter E-Mail
Country Name

mike@breathing.com  1820 Sunhaven Ct, Charlotte, NC, 28262 USA
USA Toll-Free Phone: 866 MY INHALE (866.694.6425)  International Phone:
1 704.597.6775  Fax: 704.597.3927

Copyright 1997-. All text and images on this web site are protected by international copyright laws and may only be used by consent of Michael Grant White.

Terms & Conditions   |   Privacy Policy  |   Return Policy  |   Translate  |   Currency Converting  |   Report Deadlink  |   How can we better serve you?

The breathing improvement techniques, practices and products outlined in this publication are extremely gentle, and should, if carried out as described, be beneficial
to your overall physical and psychological health. If you have any serious medical or psychological problem, however, such as heart disease, high blood pressure,
cancer, mental illness, or recent abdominal or chest surgery, you should consult your health professional before undertaking these practices.

.