0195-538653966838294107.jpg

How’s Your Breathing, Really?

4 Fast Tests. Zero Tools. Massive Clarity.

Snoring, dry mouth, brain fog, anxiety, constant fatigue — these symptoms aren’t random. They’re often signs of dysfunctional breathing, and most people have never been shown how to check for it. That changes today.

You take over 760 million breaths and spend 25+ years asleep in your lifetime. If your breathing is off — even just a little — it can quietly sabotage your sleep, stress, focus, energy, and health. But here’s the good news: you can test it, right now, in under 2 minutes.

We’ve lined up four powerful at-home evaluations. No gear. No pressure. Just quick, science-backed ways to understand what your body’s been trying to tell you. Each one only takes a couple minutes — but what you learn could change everything.

Want Extra Guidance? Let’s Break It Down Together.

If you’re ready for real answers and a clear path forward, take all 4 tests together — including the quick questionnaires and one short intake form — and you’ll unlock a free 10-minute consult with a certified breathing coach.

👉 Click here to complete all evaluations + book your consult

We’ll review your results, explain what it all means, and show you exactly how to reset your breathing, sleep better, and start feeling like yourself again.

Not ready for all four? No pressure. You can stay right here and explore the individual evaluations below. They’re free, quick, and packed with insight. And the ones with forms? They’ll still give you valuable feedback based on your answers.

Your breath, your choice. We’re just here to help you finally understand it.

60-Second Nose Breathing Test

Can You Breathe Through Your Nose… for Just One Minute?
––––––––––––––––––––––––––––––––

This is the simplest — and maybe the most powerful — test on the page. Just sit up straight, relax your shoulders, and set a timer. Now breathe only through your nose. No talking. No gasping. No mouth. Just calm, quiet nasal breathing for 60 seconds.

Most people think they’re breathing fine… until this test says otherwise. If you can't comfortably breathe through your nose for one full minute, it's a red flag — not just for your breathing, but for your sleep, stress, recovery, and overall health.

What You’re Looking For
––––––––––––––––––––––––––––––––

Close your mouth. Start your timer. Just breathe through your nose and observe.

If your breath stays calm, silent, and easy — amazing. That means your system’s likely functioning well, and you’re ready to level up with tools like mouth tape to lock in those gains overnight.

But if you find yourself panicking halfway through, gasping, opening your mouth, or feeling pressure in your chest — that’s a red flag. Not for your strength or fitness, but for your breathing mechanics. It doesn’t mean something’s wrong with you — it means you finally found something no one ever taught you to check.

Why This Test Actually Matters
––––––––––––––––––––––––––––––––

Your nose isn’t just a breathing tube — it’s a built-in health tool. When you breathe through your nose, it filters air, regulates pressure, supports nitric oxide production, and helps you stay in a calm, parasympathetic state. But if your nose is blocked or you’ve defaulted to mouth breathing, your system goes into survival mode.

That means your CO₂ tolerance tanks. Your oxygen delivery suffers. Your sleep becomes shallow. And your nervous system gets stuck in high alert — even when you’re trying to rest. This test gives you an honest snapshot of where your body’s at.

What This Means for You
––––––––––––––––––––––––––––––––

✅ If you passed easily — awesome. You’ve got a solid baseline, and you’re probably ready to explore tools like mouth tape to reinforce healthy nasal breathing at night. That one small shift could improve your sleep, boost your energy, and speed up recovery — night after night. Studies show that nasal breathing improves oxygen efficiency by up to 20% and can reduce nighttime wakeups by nearly 40%. Want to take it further? Breath retraining can help you lock in those gains during the day, too — so your body stays calm, clear, and resilient 24/7.

⚠️ If you struggled — good. Because now you have real data. This is your body saying, “Hey… I need help down here.” And you’re not alone — research shows 1 in 10 adults are stuck in chronic overbreathing, even if they seem healthy on the outside. This is exactly what FlowFactr was built for. You don’t need to guess, push through, or figure it all out alone. Breath retraining helps reset dysfunctional patterns at the root — so you can breathe better, sleep deeper, and finally feel like yourself again.

Now What
––––––––––––––––––––––––––––––––

You just ran one of the most important tests of your life — and it only took 60 seconds. Whether it felt easy or uncomfortable, this moment gave you clarity most people never get. So… what now?

👉 Scroll down to try more tests — no pressure, just insight.
👉 Ready to fix your breathing at night? Explore mouth tape.
👉 Want personal guidance? Check out FlowFactr coaching.

0194-3352277824629236594.jpg

BOLT Score (Body Oxygen Level Test)

Hold your breath. Count the seconds. Change your sleep.

What’s This Test?

Your BOLT score is a breath-hold after a normal exhale. Not a max hold. Not a challenge. Just a window into how sensitive your brain and body are to carbon dioxide (CO₂).

The lower your score, the quicker your brain freaks out when CO₂ rises — which directly affects your breathing, energy, recovery, sleep, and even anxiety.

If you snore, feel wired at night, wake up foggy, get winded easily, or feel anxious for “no reason”... this test might be your wake-up call.

Where This Came From

Back in the 70s, researchers realized that how long you can comfortably hold your breath says a LOT about your breathing patterns and health. In the 2000s, Patrick McKeown (creator of Oxygen Advantage®) turned this into the BOLT Score — now used by Olympic athletes, doctors, sleep & breath coaches and thousands of people trying to breathe better. Why? Because it works.

BOLT gives us a snapshot of your breathing efficiency, nervous system, and oxygen usage — in less than 60 seconds. It’s simple. It’s real. And it tells you a lot.

A good BOLT score = calm, efficient breathing and strong CO₂ tolerance. A bad one = overbreathing, poor sleep, stress overload, and faster fatigue.

The gold standard? 40 seconds. That’s where your nervous system stays calm. Your breathing runs on autopilot. And your brain and muscles get the oxygen they need.

How To Take the BOLT Test

Wanna see how your breathing really stacks up? Here’s a simple test used by Olympic athletes, sleep doctors, and breathing nerds like us. You don’t need gear. You don’t need training. Just your nose... and a timer.

To get the most accurate measurement, it’s best to rest for 10 minutes first and read through these steps before starting. Ideally, take the test first thing in the morning — but if you’re ready now, go for it. All you need is your nose and a timer.

Step-by-step (read this before you try it):

1. Sit straight up. Feet flat. Shoulders relaxed. Breathe like you normally do — no deep yoga breaths, no Wim Hof.

2.Take a regular breath in through your nose... then a normal breath out through your nose.

3. Now pinch your nose shut with your fingers.

4. Start the timer.

5. Count the seconds until you feel the first definite urge to breathe — this might feel like a throat twitch, a belly contraction, the need to swallow, or that little voice in your head saying “breathe.” These are involuntary reactions from your body signaling rising CO₂.

6. As soon as you feel that first urge, stop the timer and inhale gently through your nose.

7. Your inhale should be calm — not a gasp or a dramatic recovery breath. If you’re huffing, you held too long.

🛑 This is not a breath-hold competition. You're not trying to push it. You’re measuring the first natural stress response — the moment your body reacts to rising CO₂. That number? That’s your BOLT Score.

A fast, freakishly accurate way to check how well you’re breathing (or not).

What Your BOLT Score Really Tells You

Under 10 seconds? You’re running on empty. Your body’s stuck in survival mode — breathing is loud, fast, and inefficient. Sleep feels broken, your mind’s foggy, and your nervous system is revved up like a car with no brakes. You’re probably yawning, sighing, or mouth breathing all day without noticing.

10–20 seconds: Still stuck in the danger zone. You might be dealing with a stuffy nose, snoring, low energy, anxiety, or poor focus. This is where most people live — thinking it’s “normal” to wake up tired and breathe like a fish out of water.

20–30 seconds: You’ve got some breathing control — better than most — but still not operating at full capacity. There’s more potential waiting: deeper sleep, clearer focus, stronger performance. You’re close, but not quite dialed in.

30–40 seconds: Now we’re getting efficient. Breathing is calm, recovery is faster, and your nervous system can finally downshift out of stress mode. You’re cruising — but still room to optimize.

40+ seconds: This is elite territory. You’ve built solid CO₂ tolerance, which means your body is using oxygen efficiently, your sleep is deep, your lungs are strong, and your brain runs clear. This is what high performance feels like — without needing to push harder, just breathe better.

Let’s decode your breathing and show you how to fix it. Build better sleep, recovery, and performance — naturally.

Take All Evals + Get a Free 10-Min Consult
Explore Breath Retraining with FlowFactr

Why All of This Matters (CO₂, Mouth Breathing & BOLT)

CO₂ isn’t the villain — it’s actually your body’s key to unlocking oxygen. Without enough carbon dioxide, oxygen just floats around in your blood, never making it to your brain, muscles, or organs. But when you breathe too much — especially through your mouth — you blow off CO₂ too quickly. That tanks your oxygen delivery, over-activates your nervous system, and traps your body in a constant fight-or-flight loop.

That’s what your BOLT score is showing you. A low score means your brain is overly sensitive to rising CO₂ levels. The result? You breathe more, get less oxygen where you need it, and end up exhausted, foggy, anxious, and stuck in survival mode. The good news? You’re not broken. Your breathing is just out of tune — and you can fix it, fast.

One of the simplest, most powerful ways to start? Shut your mouth at night. Seriously. Mouth breathing while you sleep wrecks your BOLT score. It drains CO₂, jacks up your breathing rate, and disrupts your sleep and recovery. That’s why we use mouth tape. It’s safe, medical-grade, beard-friendly, and trains your body to breathe how it was built to — through your nose.

By restoring your CO₂ tolerance and improving your BOLT score, you unlock better sleep, faster recovery, calmer days, and more energy across the board. Small habit. Massive impact.

Your nose knows. Tape up and wake up different. Try 6 nights of mouth tape, breath training, and real sleep fixes — backed by science, not supplements.

Try Our Mouth Tape Tonight
Join the 6 Night Sleep Reset Challenge
profile-of-a-person-in-black-tee.jpg

The Nijmegen Questionnaire

Think You’re Just Anxious or Tired?

It Might Be How You Breathe.

The Nijmegen Questionnaire was developed in the Netherlands back in the 1980s to crack a medical mystery: why so many people felt anxious, foggy, panicked, or constantly exhausted — but all their labs looked “fine.” Turns out, the problem wasn’t in their bloodwork. It was in their breath.

This 16-question quiz is now used worldwide — in hospitals, sleep clinics, and by top breathing coaches — to uncover dysfunctional breathing patterns most doctors still don’t check for. Patterns that mimic anxiety. That feel like burnout. That quietly sabotage your nervous system, sleep, focus, and calm.

You can be fit. You can meditate. You can eat clean. But if you’re unknowingly overbreathing (especially through your mouth), your body stays stuck in fight-or-flight mode — hyperalert, overstimulated, and constantly running on fumes.

This isn’t something to be ashamed of — it’s something you were never taught to notice. Most people have never been shown how to breathe right. This quiz changes that.

Takes 2 minutes. We’ll score it and explain your results right after.⚠️ If your score’s high, don’t panic — it just means your body’s asking for a reset. And you’re finally listening.

Is Your Breathing Behind It All? Find Out Now

1 in 10 adults chronically overbreathe (hyperventilate) without knowing it.

This mimics stress, fatigue, and panic.

75% of people with anxiety also show dysfunctional breathing patterns.

It’s not just mental — your breath matters.

Hyperventilation can trigger over 40+ symptoms — from dizziness to insomnia.

It's the hidden driver of “mystery symptoms.”

176.jpg

Self-Assessment Questionnaire

It Might Be How You Sleep. Or More Specifically… How You Breathe While You Sleep.

This 16-question self-assessment blends everything we’ve learned from sleep science, functional breathing, and real-life coaching with people who are exhausted but still “look fine” on paper. It’s designed to catch the stuff most doctors miss — the subtle signs that your breathing is off… and taking your sleep down with it.

We’re talking mouth breathing, poor oxygen exchange, hidden fatigue, nervous system overload, and sleep that doesn’t actually restore anything. You can go to bed early. You can hit 8 hours. You can even “eat clean” and work out. But if you’re breathing wrong — especially at night — your body won’t recover, your brain won’t reset, and your energy won’t come back.

These 16 questions spot the patterns: waking up dry-mouthed, tired after “sleeping,” yawning all day, clenching your jaw, snoring, anxiety, stress, brain fog, and low focus… they’re all red flags. Most people think they just need more coffee or discipline. What they really need is a better breath.

This isn’t a medical diagnosis. This is your wake-up call to how much your breathing is affecting your life — and what to do about it. Once you know what’s off, you can start resetting it.

⏱️ Takes 2 minutes. We’ll score it and explain what it means. ⚠️ If your score’s high, don’t stress — it just means your sleep and breathing need support. You’re in the right place.

Check Yourself Before You Wreck Yourself

Still With Us? That Means Something.

––––––––––––––––––––––––––––––––

If you’ve made it this far, it’s not by accident. You didn’t just skim some tests — you took a real look at something most people avoid: how you breathe, how you sleep, and how that’s shaping your life. And whether you passed every quiz or hit some red flags along the way, one thing’s clear — your body’s been trying to tell you something. Now you’ve got the clarity to do something about it.

This isn’t about perfection. It’s about paying attention. You’re not broken. You’re not lazy. You’ve just been running on autopilot — like most people — in a body that was never taught how to breathe right, sleep deeply, or recharge properly. That ends now.

0144-7569898264551873606.png

Not Ready for a Full Overhaul? No Problem.

If you’re still unsure what to do next, that’s okay. We built something for this exact moment — a small step that gives you real impact without the overwhelm.

It’s called the 6-Night Sleep Reset Challenge. Just $12.99. You’ll get six nights of our medical-grade mouth tape (2 of each style), daily breathing and sleep tips, and a clear path to start resetting your sleep, stress, and focus from night one. No pressure. No big commitment. Just a real shot at better sleep — and a healthier nervous system — for the price of a 2 coffees.

Because if you’ve made it to the bottom of this page… something inside you is already ready for change.

Start the Challenge here