Breathing Pattern Assessment — Detective Health

1 Client Details ▲

First Name

Last Name

Email

Date

Age range Primary reason for completing this assessment

2 BOLT Score & Breathing Metrics ▼

BOLT Score — seconds until first air hunger (see instructions above)

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Enter your BOLT score to see interpretation.

Resting Breathing Rate

Count your breaths for 60 seconds at rest (one in+out = one breath). Enter the number.

Typical breathing pattern at rest

Nasal vs Mouth Breathing

During sleep, how do you typically breathe?

Nasal — wake with moist mouth, feel rested Mouth — wake with dry mouth, sometimes snoring Mixed or not sure — partner reports snoring Known sleep apnoea — using CPAP or diagnosed

During moderate exercise (walking briskly, light jog), you breathe through:

Nose only — comfortable Nose until effort increases, then mouth Mouth immediately — nasal not possible during exercise

After stopping exercise, how long until your breathing fully settles?

3 Overbreathing & Dysfunction Symptoms ▼

Tick all that apply to you regularly (at least weekly):

Respiratory Patterns

Frequent sighing Frequent yawning (not from tiredness) Upper chest rises when breathing at rest Breath-holding when concentrating Can't get a satisfying deep breath Audible breathing at rest

Physical Symptoms

Light-headedness during/after exercise Tingling lips or fingertips Chest tightness (non-cardiac) Nasal congestion / blocked nose at rest Cold hands or feet Waking breathless or gasping

Cognitive & Emotional

Anxiety when focusing on breathing Brain fog that worsens under stress Panic attacks with breathing component Difficulty concentrating after meals

Breathing pattern under stress — what happens?

I stop breathing / hold my breath without realising Breathing becomes fast and shallow in my chest I sigh a lot or feel I can't get enough air No noticeable change in breathing under stress

4 Current Practice & History ▼

Current breathwork practice (tick all that apply):

Relevant History

Asthma or respiratory condition

Anxiety or panic disorder (diagnosed or self-identified)

Primary goal for breathing improvement (choose one)

Calm my nervous system — reduce anxiety, improve sleep, manage stress Improve exercise performance — reduce breathlessness, improve recovery Build resilience — cold exposure, stress inoculation, performance under pressure Correct my breathing pattern — I know something is wrong but not sure what General health optimisation — recommended by Stephen

Additional context about your breathing (optional)

5 Stress & HPA Axis Context ▼

Current stress level (overall, past 3 months)

Very lowModerateVery high

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Sleep quality (past month)

Good — fall asleep easily, wake refreshed Variable — some nights good, some poor Poor — difficulty falling asleep (elevated evening cortisol pattern) Poor — waking 2–4am (blood sugar / cortisol pattern) Poor — unrefreshed regardless of how long I sleep

Energy pattern through the day

DUTCH Plus testing — have you done it?

6 Movement & Breath-Movement Preference ▼

These questions help identify which breath-movement practice is most likely to suit your nervous system, energy level, and preferences — so the protocol recommendation fits how you actually move, not just how you breathe.

How Intensity Affects You

After intense exercise (HIIT, hard run, heavy lifting), how do you typically feel 24 hours later?

Energised — I feel better for days afterwards Normal — recovered and ready to go within 24 hours Tired but manageable — takes 48 hours to feel right Depleted — wipes me out for days, worsens other symptoms I avoid intense exercise because of how it makes me feel

Movement Preferences

Which of these most appeals to you as a daily movement practice?

Slow, mindful movement

Breathing leads, body follows. Stillness is as important as movement. I prefer to feel what I'm doing rather than push harder.

Qi gong · Tai chi · Yin yoga · Feldenkrais · Walking meditation

Flowing whole-body movement

Sequences that flow from one position to another. Body control and awareness matter more than fitness. I enjoy the skill element.

Yoga · Animal movements · Pilates · Ginástica Natural · Mobility work

Functional strength and conditioning

I want to be strong and capable. Kettlebells, bodyweight, resistance training. Breath training to support performance not replace it.

Kettlebell · Calisthenics · CrossFit-style · Functional fitness

Endurance and cardiovascular

Running, cycling, swimming, sport. I want to go further and recover faster. Breathing efficiency is the limiter I want to address.

Running · Cycling · Swimming · Triathlon · Team sports

Currently limited — starting from low base

Energy, pain, or health limitations mean I need to start very gently. Small consistent practice matters more than intensity right now.

Gentle walking · Seated breath practice · Chair yoga · Light stretching

Which environment do you prefer for movement practice?

Outdoors — fresh air and nature are essential to me Home — private space, no gym required Gym or studio — I like equipment, structure, and other people Flexible — wherever works

Solo or group movement practice preference

Time available for daily movement practice

Existing Experience

Any previous experience with breath-movement practices? Anything else about your movement history or preferences that would help Stephen understand your starting point?