Assess your baseline breathing pattern

Observe your resting breathing for one minute to diagnose chronic over-breathing before you try to fix it.

Why it works

Most people are unaware they are chronic over-breathers — they breathe 12-20 times per minute at rest when 6-8 is physiologically optimal. Observation makes the invisible visible: mouth breathing, visible upper-chest movement, frequent sighs, and audible breath at rest are the four main markers. You cannot correct a pattern you cannot perceive.

How to do it

1. Sit quietly for 5 minutes without doing anything deliberately. Then observe: are you breathing through the nose or mouth?
2. Place one hand on the chest and one on the belly — which moves more with each breath?
3. Count breaths per minute; note any sighs, yawns, or mouth breathing.
4. Score yourself: nasal + belly-led + under 10 breaths/min + no audible breath = functional baseline.

Evidence

Chronic mild hyperventilation (dysfunctional breathing) is documented in clinical literature as common and associated with impaired athletic recovery, anxiety, and reduced exercise economy. Assessment is standard in respiratory physiotherapy. (clinical)

Self-assessment of breathing pattern is moderately reliable; formal assessment by a respiratory physiotherapist provides a more accurate baseline.

Common mistake

Assessing breathing while paying attention to it — which immediately normalises the rate. Observe before you decide to observe, or use a brief video recording.