What is a good Control Pause score?

Under 15 seconds: A fast, upper-chest or mouth-breathing pattern is likely. Very common during a cold, after poor sleep, or under stress — and it is the band that improves fastest. 15–25 seconds: Building tolerance. Most people start here, and most move up within a month of daily practice. 25–40 seconds: Good. At rest your breathing is probably nasal, light and quiet. 40 seconds and above: Excellent CO₂ tolerance — usually months of consistent practice behind it.

Do I need an account to take the Control Pause test?

No. The test is free and needs no account. You can have the result emailed to you, or create a free account to keep the number and watch the trend.

What is this?

Free · 60 seconds · no account

What is your Control Pause?

Q: Is the Control Pause test safe?

It is a comfortable hold to the first urge, not a maximum hold. Do not do it if you are pregnant, or have uncontrolled high blood pressure, a heart condition, epilepsy or panic disorder, without your clinician's agreement. Never in water or while driving.

One comfortable breath hold, timed to the first urge to breathe. It is the simplest honest measure of how your body tolerates carbon dioxide — and it moves within a few weeks of practice.

1Sit upright and quiet. Not straight after coffee, food, exercise or a stressful call.
2Breathe normally through the nose for a few breaths. Do not take a big breath in.
3After a normal, relaxed exhale, pinch your nose and start the timer.
4Stop at the FIRST definite urge to breathe — a swallow, a twitch. Not the longest you can hold.
5Breathe in through the nose. If you gasp, you held too long and the reading doesn't count.

Do not hold your breath if you are pregnant, or have uncontrolled high blood pressure, a heart condition, epilepsy or panic disorder, without your clinician's agreement. Never in water or while driving. This is education, not medical advice. Full disclaimer.