Walking Breath Hold Test

What to Expect

This simple test helps assess how efficiently your body uses oxygen and responds to physical stress. You’ll hold your breath while walking at a comfortable pace, stopping at the first natural urge to breathe. It offers useful insight into breathing patterns and stress resilience without pushing your limits.

• For safety, this test is not recommended for individuals who are pregnant or have serious medical conditions. If you are unsure, please consult a medical professional before proceeding.

Let’s get started!

Instructions:

1 |

Inhale and exhale normally

2 |

After the exhale, pinch your nose closed

3 |

Start walking forward AND count your steps. Continue while comfortable.

4 |

Stop when you feel you want to breathe*

*NOTE: You should not be breathing heavily when you release your nose. This test is not about how long you can hold your breath—it’s about your natural, comfortable pause between your last exhale and your next inhale.

How many steps did you get?

Check below to see how you measure up!

< 15

Breath chemistry needs support

15 – 30

Functional, room to improve

15 – 30

Functional, room to improve

30 – 45

Strong breath resilience

High performance zone

45+

Better Breath. Easier Life.

Your results are just a snapshot—and more importantly, a potential starting point. If you’re curious what they might mean for you or your clients, we can explore them together and experiment with how the breath can become a reliable ally in easing stress, improving function, and supporting everyday life.

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