WellBreathing — The Full Breathing Assessment

Getting started

A little about you

A wellbeing check, not medical advice or a diagnosis — for anything that concerns you, please see a clinician. No email needed to begin; it's only asked at the end so we can send your results. By continuing, you're OK with your answers being used to prepare your results and — in combined form — to better understand breathing patterns and build solutions that help people breathe well. Your data is stored securely and never sold.

First name *

Last name

Age

Gender

Female

Male

Stress level — this week, 1 calm / 10 overwhelmed

How much of your potential do you think you're currently leveraging? — 0 barely any, 10 all of it

Any diagnosed health conditions?

Yes

No

Do you smoke?

Yes

No

Has anyone ever told you something about your breathing or airways — a doctor, dentist, partner, or anyone else?

Existing data

Health & fitness data

Do you use a wearable, or have recent health data?

Metric	Your number
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

Sit quietly for 2–3 minutes and breathe normally
After a normal exhale, pinch your nose closed
Count seconds until you feel the first definite urge to breathe
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.

Stop if you feel dizzy, uncomfortable, or unwell. This is not medical advice or a diagnosis. Stay seated for this - never hold your breath while driving, standing, or near water.

0

Ready when you are

Or enter manually: seconds

How easy or difficult was it? 0 = very easy, 10 = very difficult

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

How clear is your nose during the day?

Clear — I breathe easily through both sides

Partly blocked — one or both sides restricted

Often congested — nasal breathing is difficult

Varies — worse at certain times or seasons

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

Your energy level overall — 0 running on empty, 10 fully charged

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.

Average hours of sleep per night

	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.

Where does your tongue rest naturally when your mouth is closed?

On the roof of my mouth (palate)

On the floor of my mouth

Behind my lower front teeth

I have no idea — never thought about it

Oral health	YES	NO

Facial structure — check all that feel true	YES	NO

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.

Overall, how happy are you with the shape and proportions of your face? (1 = not at all, 10 = very)

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

Overall — how would you rate your posture? 1 = very poor, 10 = excellent

5

Very poor Excellent

Place one hand on your chest, one on your belly. Take a breath. Which moves first?

Chest moves first

Belly moves first

Both move together

Hard to tell

Section I

Movement & sport

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

What movement or sport do you do regularly?

How many sessions per week?

None currently

1–2×

3–4×

5× or more

Typical intensity?

Low — walking, stretching

Moderate — elevated HR

High — HIIT, hard runs

Mixed

During sport or effort, you mostly breathe through:

Mouth — always

Nose — mostly

Mixed — depends on intensity

Never noticed

Do you ever feel breathless, limited, or need to stop because of your breath during exercise?

Yes, regularly

Sometimes

No

Do you have a dedicated breathwork or meditation practice?

Yes

No

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.

If there is one thing you could improve right away — finish the sentence *

What does more mean to you? Select all that apply

What feels like it's in the way right now?

How ready are you to make changes? (1–10)

What would make it a 10?

Interested in a community event?

Yes

No

Where should we send your results?

We'll use your email to send your results and occasional updates on breath, events and the community. Unsubscribe anytime.