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1 min. Breath Test

How to Perform the Test:

  1. Sit comfortably in a quiet space with your back straight.
  2. Relax your body and allow your breath to flow naturally—don’t attempt to control or change it.
  3. Set a timer for one minute.
  4. As you breathe, count each complete inhale and exhale cycle (one full breath).
  5. Record the number of breaths taken within the minute.

Breathing Patterns and Their Implications:

Optimal Breathing (7–10 breaths per minute)

  • Description: Breathing at this rate allows for efficient oxygen exchange and supports calmness and focus. This is the natural resting rate for most healthy individuals.
  • Benefits:
    • Activates the parasympathetic nervous system, promoting relaxation and stress reduction.
    • Enhances oxygen delivery to tissues and brain, improving mental clarity and physical performance.
    • Prevents hyperventilation or oxygen-carbon dioxide imbalance.

Over-Breathing (Above 12 breaths per minute)

  • Description: Breathing more than 12 breaths per minute at rest is considered over-breathing or hyperventilation. It is often shallow and rapid.
  • Implications:
    • Leads to reduced carbon dioxide levels in the blood, causing lightheadedness, anxiety, or fatigue.
    • Can trigger stress responses and reduce oxygen delivery to tissues (known as the Bohr effect).

Under-Breathing (Below 6 breaths per minute)

  • Description: Breathing fewer than 6 breaths per minute at rest may indicate overly shallow or excessively slow breathing.
  • Implications:
    • While some slow-breathing techniques are therapeutic, persistently low rates may indicate underlying issues like bradypnea, fatigue, or respiratory suppression.
    • It may signal poor energy levels or reduced ventilation efficiency.

Ideal Breathing Traits:

  • Slow, rhythmic, and diaphragmatic (engaging the belly).
  • Silent, with no noticeable effort.
  • Through the nose for natural filtration and humidity regulation.
ANIA HAAS Breathwork
Use this test as a baseline and aim to cultivate optimal breathing patterns through mindfulness and breathwork techniques.