Your Breathing
Assessment

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1 of 10
Getting started

A little about you

Existing data

Health & fitness data

If you track any metrics, share what you have. No data is completely fine — skip anything that doesn't apply.

Metric Your number Device / source
HRV (Heart Rate Variability)
Resting Heart Rate
Sleep Score
Deep Sleep
Blood Oxygen SpO₂
VO₂ Max (if tested)
Other metric
Section A

BOLT Score

Body Oxygen Level Test — measures CO₂ tolerance, not how long you can hold your breath. Stop at the first signal to breathe.

How to do it

  1. Sit quietly for 2–3 minutes and breathe normally
  2. After a normal exhale, pinch your nose closed
  3. Count seconds until you feel the first definite urge to breathe
  4. Release and breathe normally — you should recover in 2–3 breaths

This is not a breath-holding competition. If you're gasping on release, you went too long.

0
Ready when you are
5
Very easy Very difficult
Section B

Breathing patterns

How often do each of these apply to you? Think about the past two weeks.

Never
1		 Rarely
2		 Sometimes
3		 Often
4		 Always
5
Sections C & D

Inner state & energy

This is about how your system runs - not what's wrong with you. Most high-capacity people have a powerful engine and brakes that haven't caught up. Rate how often each feels true.

Never
1		 Rarely
2		 Sometimes
3		 Often
4		 Always
5
5

And how often each is true

Never
1		 Rarely
2		 Sometimes
3		 Often
4		 Always
5
Section E

Sleep

Sleep and breath are deeply connected. Note: the first item scores in reverse — "Never" = poorest sleep.

Never
1		 Rarely
2		 Sometimes
3		 Often
4		 Always
5
Sections F & G

Mouth, tongue & face

Oral structure and facial development are a direct record of how you've been breathing. Answer honestly — this is structural, not cosmetic.

Oral healthYESNO
Facial structure — check all that feel trueYESNO
Why this matters: Mouth breathing during development shapes the face — longer and narrower rather than forward and wide. A recessed jaw compresses the airway. Puffiness and dark circles are linked to disrupted nasal airflow at night.
Section H

Posture

Stand naturally before answering. Not how you try to sit — how you actually are most of the time.

Never
1		 Rarely
2		 Sometimes
3		 Often
4		 Always
5
5
Very poor Excellent
Section I

Movement & sport

How you breathe during movement tells us as much as how you breathe at rest.

Goal & intention

What does more look like for you?

Breath is the most untouched lever, yet the one with the most potential. From sleep, performance, focus and connection — everything else follows. Let's get clear on the output — and work backwards to achieve it.