Breathing Self-Assessment

Before adding fancy techniques, learn to breathe like a baby. Film yourself from the side to observe subtle movements.

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Assessment 1: Resting Breathing Pattern

Lie down on your back. Relax. Breathe naturally through your nose for 30 seconds.

Focus: Observe: Is your belly moving? Is your chest still? Are you nasal breathing?

💡 Tip: Film yourself breathing from the side. Wear minimal clothing to observe subtle movements.

CO₂ Tolerance Tester

BOLT Test Instructions

Come to a rested, relaxed position (seated or lying down).
Take three normal breaths through your nose.
At the end of your third breath, exhale to a neutral lung.
Hold until you feel the first real urge to breathe.
Press Stop and return to normal breathing (relaxed, not gasping).

Best taken when not caffeinated and not right after a meal.

Identify Your Patterns

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Mouth breathing at rest

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Chest moves with each breath

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Shoulders lift on inhale

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10+ breaths per minute at rest

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Shallow upper-chest breathing

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Tension during breath holds

Assessment Guide

Most people do well in early assessments and break down at higher intensities. Your weak points are where to focus your practice. Even the worst breathing dysfunctions can be fixed completely — it just takes practice and mindfulness.

We Are Always Adapting

Posture affects breathing → breathing affects state → state affects sleep → sleep affects eating → eating affects breathing → and so on. Everything is connected.

The body constantly adapts to the life you lead. Upper-Crossed Syndrome (forward shoulders) and Lower-Crossed Syndrome (anterior pelvic tilt) are caused by sitting in chairs and looking at phones. Address these alongside your breathwork.

Reflect

What did your breathing assessment reveal? Which dysfunction category matches your pattern?