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

How good is YOUR breathing?
 Take our Free Breathing Tests and see!

Is the way you breathe making you sick, stealing your energy, hampering your productivity or shortening your life? Take 15 minutes to find out. Have your answers emailed to you immediately.

  • Could any of your health, wellness or performance goals be hindered by incorrect breathing?
  • Do you have restricted, shallow, under or overbreathing?
  • Do you have or suspect a breathing problem?
  • Take this free breathing test. Then learn how easy it is feel and perform better!
  • You will receive instant answers, plus a copy to your home or office email address.

Did you know that findings resulting from a 5,200-person clinical study group observed over a 30-year span showed that pulmonary function measurement is an indicator of general health and vigor and literally the primary measure of potential life span?
Go straight to test or  scroll down

Did you know that the average person reaches peak respiratory function and lung capacity in their mid 20's? Then they begin to lose respiratory capacity: between 9 and 25% for every decade of life! So, unless you are doing something to maintain or improve your breathing capacity, it will decline, and with it, your general health, your life expectancy, and for that matter, your spirit too!

Did you know that given an optimal diet, the respiratory system should be responsible for eliminating 70% of your metabolic waste? The remainder should be eliminated thru defecation 3%, urination 8%, and perspiration 19%. So, if you think that going to the bathroom everyday is important, or that working up a good sweat now and then is healthy, think again about the value of full free optimal breathing!

Did you know that most people have unhealthy breathing habits? They hold their breath or breathe high in the chest or in a shallow, irregular manner. These patterns have been unconsciously adopted, accidentally formed, or emotionally impressed. Certain "typical" breathing patterns actually trigger physiological and psychological stress and anxiety reactions!

For good to optimal health, you must:

  • Learn how well you breathe.
  • Learn what that may have to do with your overall state of health.
  • Learn how to develop your breathing to optimize it, increase your energy, improve your health and strengthen everything else that is effected by good or bad breathing. Breath is life
  • Pay particular attention to the answers that contain UDB.

Heart attacks, cancer, strokes, pneumonia, asthma, speech problems and almost every disease known to mankind is worsened or improved by how well we breathe, the quality of our respiration.

According to several European medical doctors and numerous Taoist, Buddhist, Hindu, Hawaiian and Native American healers and spiritual teachers, there are at least 200 conditions of life and diseases that relate directly to incorrect breathing. America's own Dr. Andrew Weil states that "Improper breathing is a common cause of ill health."

Self-evaluation of respiratory deterioration was significantly predictive of death from all causes. Kauffmann F, Annesi I, Chwalow J -Epidemiological Research Unit INSERM U 209, Villejuif, France. European Respiratory Journal 2090 Nov; 2822:2888-2828

People who breathe optimally rarely or never get sick. They live a lot longer too!

If you can't measure it you can't manage it.
There are ways of your telling yourself how good your breathing is and the relationship to how long and healthy you may live due to good or bad breathing. There are simple painless breathing skills, techniques, exercises, non-exercises, drugless and dietary ways of rapidly developing your breathing regardless of who or where you are and what condition you are in.

No time for the tests now, maybe later. Subscribe me

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

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

© 2006 Michael Grant White. All rights reserved

Please answer the questions below, and fill out your name and e-mail address at the bottom of this page. As soon as you finish the test, you will be emailed your test questions, answers and our recommendations.
Your first test Question (A). scroll down

A. Breathing Volume & 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 quietly and quickly as you can count and still be heard -- like a VERY fast talking person speaking clearly but not whispering--speak as fast but as clear as you can and count up to as high a number as you can reach on this one long extended exhale. You want to use up as much air as you are able. Slowly use up all the breath as you speak. 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 - Inhale, exhale and any pause

While sitting or prone, follow your breathing while trying your best not to influence it, just let it be what it is.  Begin measuring with a stop watch, a watch with a second hand, or silent counting (watch preferred).  
Count your complete breaths in one minute.
A complete breath is one inhale and one exhale plus any pause at the end of the exhale.
Some may not have a pause.		   See the sample animation for an idea of a complete breathing cycle. Your inhale, exhale and pause may be much different than this example so just let it be what it is. 
     
How many complete breaths did you have in one minute?  

        Answer #B

Keep Going!

C. Breathing Pauses

The total time in full or half seconds from the end of a natural exhale to the point right before an inhale begins. That is, when the breathing seems to PAUSE and not do anything at all (if it doesn't pause here, the pause length is 0).

Follow your breathing while trying your best not to influence it, just let it be what it is and when an exhale stops, begin measuring with a stop watch, a watch with a second hand, or silent counting (watch preferred). the time the breathing stays still until the next inhale begins, 
For example see the animated rib cage to your right and realize your breathing rate and pause rate may be much longer or shorter then the example demonstrated by the animation. 

For silent counting: Each full second = one thou-sand one, two thou-sand two, three thou-sand three, etc. One thou, two thou, three thou are each half seconds. Example: One thou-sand one, two thou-sand two, three thou- = 2.5 seconds.

Answer #C

Note: The combination of your answers for B. Breathing Rate and C. Pause Length must be such that they are able to fit within 60 seconds. For example, a breathing rate (per minute) of 20 and a pause length of 5 is impossible, since the pause time alone is already over 60 seconds. The length of inhale, exhale, and pause in the breaths in answer B must collectively add up to 60 seconds.
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. Do not do it so long that you pass out. Time it in seconds.


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. Put your right hand on your belly and your left hand on your chest. Take a very deep breath, as deep as you can. When you breathe in very deeply:

a. Do you raise your collar bones?
b. Do you raise your shoulders?
c. Do your neck muscles bulge out?
d. Ribs flair outward at bottom during inhale
e. None of the above


2. Day To Day Breathing Experience

a. Shortness of breath
b. Cannot walk and talk to someone at the same time without becoming short of breath
c. Any hobbies affected by breathing?
d. You can become severely out of breath when engaged in heavy exercise.
e. You have to breathe harder than normal when walking on inclines or when you are hurrying on level ground.
f. You can still function adequately, but you cannot keep up with people of your own age and physique during a stroll on level ground.
g. 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.
h. Hold breath a lot
i. Gasping
j. Breath heaving
k. Wheezing
l. Breathing is heavy or labored
m. Breathing is forced instead of easy and effortless
n. Breathing is jerky, erratic, or irregular
o. Breathing is shallow
p. Frequently have tentative or hesitant breathing
q. Breathe through mouth often
r. Hyperventilation or overbreathing
s. Breathing is easily audible
t. Sigh or yawn often
u. Often catch yourself not breathing
v. Do you snore?
w. Do you suddenly wake up not breathing (ie. apnea)?
x. Feelings of suffocation
y. Are you frequently concerned or worried about your breathing?
z. None of the above
Keep Going!

F. Belly or chest breather?

Stand, place left hand on chest, right hand on belly. Breathe in: Does your left hand rise first?

Yes (Chest)    No (Belly)
Keep Going!

G. Physical Restrictions

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

  1. Shortness of breath, unsatisfying breath, breathlessness, or air hunger
  2. Can't catch breath or deep breathing curtailed, can't get "over the hump"
  3. Breathing feels stuck
  4. Feel a hitch, bump or lump right below your breastbone when you try to take a deep breath
  5. Breathing feels like a series of events instead of one smooth internally coordinated, continuous flow
  6. Breathing is labored or restricted
  7. Tightness, soreness or pressure in the chest or below breast bone
  8. Sore deep pain feeling like a band across the chest
  9. Pulsing or stabbing feeling in and around ribs
  10. Tense overall feeling
  11. Side stitches
  12. Chest wall tenderness
  13. Chest is large and stiff
  14. Sunken or depressed chest
  15. Scoliosis or abnormal curvature of spine
  16. Jaw tension
  17. Shoulder tension
  18. Stiff neck
  19. Tightness around the mouth
  20. Tension around the eyes
  21. Lump in throat
  22. Wear tight or restrictive clothing including belts and bras
  23. None of the above
Keep Going!

H. Posture

1. Waking hours

a. Do you slouch, slump, bend forward, lean to one side, or sit/lie in a twisted position often?
b. Do you look down at the floor or ground often?
c. Do you have good, relaxed, non-slouching posture?


2. Sleeping hours

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

a. Back
b. Side
c. Stomach
Keep Going!

I. Sitting Positions

Do you often experience:

  1. Get drowsy driving a vehicle
  2. Often fall asleep while sitting up when you would rather have watched the program, heard the speaker, seen the game, etc.?
  3. Get really bad jet lag
  4. Do you sit in a car, bus, train, plane or office seat more than a few hours daily?
  5. None of the above
Keep Going!

J. Positive Breathing Factors

1. Good Breathing Mechanics

Which of the following describe your usual breathing?

a. Satisfying
b. Deep and easy
c. Easy
d. Smooth and fluid
e. Balanced
f. Full
g. Free
h. Effortless
i. Relaxed
j. Strong
k. Abdominal, belly, or diaphragmatic
l. Through nose
m. Quiet
n. None of the above


2. Day To Day Conditions Associated with Good Breathing

a. You are never sick
b. You wake up refreshed
c. You have steady to great energy throughout the day
d. You recover quickly from physical exertion or stress
e. You have a good mood and positive can-do attitude
f. You are clear-headed
g. You have a strong and free self expression and self esteem
h. You use your breathing to focus and center yourself to stay in present time
i. 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
j. You recognize cold or clammy hands, muscle tension, and high blood pressure as signs of stress and control your breathing to help reduce them
k. You use easy, balanced, deep breathing as a means of helping your body heal itself of physical, as well as mental, and emotional, pain
l. You avoid polluted environments and minimize your contribution to air pollution
m. You have 5 or more healthy relationships with other human beings
n. None of the above
Keep Going!

K. Diagnosed Conditions

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

a. Abnormal ECG changes
b. Addictions
c. Allergies
d. Anxiety and/or panic attacks
e. Asthma
f. Attention issues (ADD, ADHD, Dyslexia, etc.)
g. Bowel disorder
h. Bronchitis
i. Cancer
j. Chronic fatigue
k. Circulation disorder
l. COPD or other respiratory dysfunction
m. Depression
n. Diabetes
o. Eating disorder
p. Emotional disorder
q. Emphysema
r. Gland disorder
s. Heart disease
t. High blood pressure
u. Hypochondria
v. Liver disorder
w. Nervous system disorder
x. Organ disorder
y. Osteoporosis
z. Overweight/Obese
aa. Phobias
bb. Skin disorder
cc. Speech or voice disorder
dd. Post Traumatic Syndrome (PTSD)
ee. Sleeping disorders
ff. Stomach disorder
gg. Stroke
hh. Thyroid disorder
ii. None of the above



2. Medical care

Are you

a. Taking prescription medications?
b. Under a medical doctor's or alternative practitioner's care?
c. Planning immanent medical testing?
d. Received recent thoracic surgery?
e. Planning surgery?
f. None of the above

Keep Going!

L. Body Signals

  1. Frequent colds or flu
  2. Chronic cough
  3. Clear throat often
  4. Headaches
  5. Get tired from reading out loud
  6. Chronic pain
  7. Reduced pain tolerance
  8. Repetitive strain injury
  9. Pain between the shoulder blades
  10. Aching, stiff, or weak limbs
  11. Cramps in belly or below sternum
  12. Lower chest, upper abdominal pain/tension
  13. Chest pain
  14. Back pain
  15. Phantom pain
  16. Excessive stress
  17. Pregnant
  18. Hormonal fluctuations
  19. Do you find that you often press your tongue to the top of your mouth?
  20. Seizures, epileptic, grand mal, etc.
  21. Sallow complexion
  22. Blurred vision
  23. Sinusitis
  24. Hiccoughs/hiccups
  25. Dry mouth
  26. Nausea
  27. Sleep disturbances
  28. Irregular heartbeats or heart palpitations
  29. Resting pulse rate over 62
  30. Trembling/twitching
  31. Shivering/sweating
  32. Sweaty, clammy, or cold hands or feet
  33. Tingling in the hands and around the mouth
  34. Numbness
  35. Bluish cast to lips
  36. None of the above
Keep Going!

M. Mental Signals

  1. Poor memory
  2. Negative attitude
  3. Racing thoughts
  4. Confusion or disorientation
  5. Trouble concentrating or easily distracted
  6. Light headedness, feeling spaced out, dizziness
  7. Black-out/fainting
  8. Hallucinations
  9. None of the above
Keep Going!

N. Emotional Signals

  1. Anxiety and/or panic attacks
  2. Depression
  3. Apprehension or phobias
  4. Low self esteem
  5. Excessive shyness
  6. Emotional swings
  7. Grief or loss of loved one
  8. Obsessive/Compulsive
  9. Hyper-vigilance
  10. Road rage
  11. Excessive anger
  12. Abusive to others
  13. History of being abused
  14. Recreation drug usage
  15. Teenage stresses
  16. Extreme recent stress or emotional trauma
  17. Job loss or change
  18. Facing retirement
  19. Relationship troubles
  20. Impatient
  21. Irritable/short tempered
  22. Always on the run or in a hurry
  23. Apathy
  24. None of the above
Keep Going!

O. Sleep and Energy

1. Sleep

On average, how many hours of sleep do you get in a 24-hour period?


2. Energy and Vitality

a. Work a night shift
b. Wake up tired
c. Energy is low
d. Just want more energy
e. Want increased sexual energy
f. Blood sugar is low
g. Fatigue
h. None of the above
Keep Going!

P. Food and Nutrition

1. Specific Foods

Indicate which of the following you consume on a regular basis.
a. Animal protein
b. Breads, cereals, grains
c. Pasteurized or homogenized dairy products
d. Chocolate
e. Sugar, fructose, or artificial sweeteners
f. Salt your food
g. Fried foods
h. Processed foods
i. Caffeine
j. Alcohol
k. None of the above


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

Does less than 75% of your diet consist of fruits, vegetables, soaked or sprouted nuts, seeds, or grains that are: raw, uncooked, not canned, not frozen, and not processed?

Yes    No

5. Type of Diet

a. Vegetarian
b. Vegan
c. Raw foods only
d. Macrobiotic
e. None of the above
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
Keep Going!

R. Digestion

  1. Ulcers
  2. Is it true that you don't chew your food very much?
  3. Do you fall asleep or get very tired after meals?
  4. Do you eat quickly and talk a lot at meals?
  5. Do you drink liquid during meals?
  6. Do you eat proteins, starches, grains, or fruit in any combination in the same meal?
  7. Reflux/heartburn
  8. Candida
  9. Frequent air swallowing and/or belching
  10. Irritable bowel syndrome
  11. Yeast infections
  12. Constipation
  13. Bloatedness
  14. Diarreah often
  15. Excessive gas
  16. None of the above
Keep Going!

S. Environmental Risk Factors

1. General environment

Are you often:

a. In an area with bad outdoor pollution/smog, etc.
b. In a building or home without open windows
c. In a building or home with indoor pollution
d. In a dusty home, office, or neighborhood
e. In a building or home with mold or mildew
f. None of the above
2. Specific substances

Have you been repeatedly exposed to:

a. Animals
b. Asbestos
c. Birds
d. Candles or incense
e. Cigarette or other tobacco smoke
f. Detergents
g. Fibers or fiber dust
h. Gasoline
i. Chemicals- Industrial, landscape, house-hold, environmental, or war-time
j. Mines/foundry
k. Paints or glues
l. Parasites (inside or outside the body)
m. Sandblasting
n. Solvents
o. Sprays/aerosols
p. Welding
q. Wood dust or smoke
r. Other possibilities of noxious exposure
s. None of the above
Keep Going!

T. Allergies

  1. Air Allergy -- Toxic/Pollutants
  2. Fragrance
  3. Food
  4. Skin
  5. Pollen/weeds
  6. Animals
  7. Do you sometimes get a stuffy or runny nose even when you don't have a cold?
  8. Clears throat often
  9. 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
You are almost finished

V. Tasks, Abilities and Skills

1.Tasks and Abilities

a. Sing, speak or play musical instrument better
b. Sports performance enhancement
c. Improved concentration
d. Better meditation
e. Improved stamina
f. Improved coordinated movement
g. Improved physical flexibility
h. Reducing performance anxiety
i. None of the above


2.Voice Quality

Check any that apply

a. Clear, natural, dynamic, strong, or smooth
b. Weak, thin, whispery, strained, or squeaky
c. Nasal, throaty
d. Nervous quiver
e. Mumbles, slurred speech, or monotone
f. Stutters
g. Choppy, disconnected, fragmented speech
h. Hoarse, raspy, broken, or crackly
i. Breathy
j. Clears throat often
k. Laryngitis
l. Spasmodic Dysphonia
m. Other
You are almost finished

W. Exercise

  1. Sedentary-little to no exercise-desk job, etc.
  2. Somewhat active-light exercise or sports such as walking or light weight training 1-3 days a week
  3. Active-moderate exercise or sports like cycling, skiing, tennis, heavy weight training 3-5 days a week
  4. Very active-Hard exercise, life saving, hospital emergency room, police, firemen or sports such as soccer or basketball 3-5 days a week
  5. Extremely active-Hard & daily such as training or professional athlete
Keep Going!

X. Weight Loss Goals

1. Present height:

In inches

or centimeters


2. Present weight:

In pounds

or Kilos


3. How much weight would you like to lose?

In pounds

or Kilos

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 box below, write your top three, in order of importance. If some were not included in the above tests answers then add them too.

Answer #Z
Last Step.

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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. 

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