Elite Breathwork Assessment App

Practical nervous system training

Five quick checks for breathing efficiency, state control and recovery readiness.

This app is designed for leaders, teams and high performers who want simple feedback on breathing patterns under everyday pressure.

Safety first: These tools are educational screening checks, not medical tests or diagnosis. Stop or modify any practice if dizzy, light-headed, uncomfortable or overwhelmed. Do not practise breath holds while driving, in water, or in unsafe environments.

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After your five tests

Your next step

You have completed all five checks. You can now email your full answers to Evan and use the two gentle 3-minute routines below.

Email your actual answers to Evan

This opens your email app with your full results and individual answers pre-filled. You choose whether to send it.

Name Phone Best time to contact

By tapping the button, your email app will open with your results included. Nothing is sent unless you press send in your email app.

Routine 1: 3-Minute Reset Breathing

Best for: between meetings, after a stressful conversation, or when you notice mental fog or reactivity building.

0:00 to 0:30 Sit upright. Breathe gently through the nose. Let the shoulders soften.
0:30 to 2:30 Inhale gently through the nose for 3 to 4 seconds. Exhale softly through the nose for 5 to 6 seconds. Keep it easy.
2:30 to 3:00 Return to normal breathing. Notice whether your body, attention or pace has shifted.

Performance use: helps create a pause so you can respond rather than react.

Routine 2: 3-Minute Focus Breathing

Best for: before important calls, presentations, sales conversations, difficult decisions or deep work.

0:00 to 0:30 Breathe through the nose and place attention on the movement of the breath.
0:30 to 2:30 Use a steady box rhythm: inhale for 4, pause softly for 2, exhale for 4, pause softly for 2. Keep every hold comfortable.
2:30 to 3:00 Let the rhythm go. Take three normal nasal breaths and choose the next clear action.

Performance use: helps settle attention before pressure moments without trying to force relaxation.

Safety: These are gentle beginner routines, not intense breathwork. Only do what feels safe and comfortable. Stop or modify if dizzy, light-headed, uncomfortable or overwhelmed. Return to normal breathing, open your eyes and pause. Do not practise breathwork while driving, in water, or in unsafe environments. If you have medical concerns, pregnancy, cardiovascular issues, epilepsy, panic disorders, recent surgery, serious medical conditions, or are under the influence of alcohol or drugs, seek advice from a qualified health professional before practising more intense techniques.

Screening tool

Nijmegen Questionnaire

Rate how often each symptom has affected you recently. Use this as a conversation starter, not a diagnosis.

0 = Never · 1 = Rarely · 2 = Sometimes · 3 = Often · 4 = Very often

Breathing efficiency check

BOLT Test

Sit still, breathe normally through the nose, take a normal breath in, make a normal relaxed exhale, pinch the nose and start the timer. Stop at the first clear desire to breathe. This is not a maximum breath hold.

Only do what feels comfortable. Stop early if you feel strain, dizziness or discomfort.

0.0s

Resting breath-rate test

Cadence Test

Sit quietly. Tap once for every breath you take for 60 seconds. The app will calculate breaths per minute.

60s

0breaths counted

Controlled exhale capacity

Lung Capacity Test

Take a comfortable nasal inhale. Exhale slowly and steadily through the nose while the timer runs. Stop when the exhale naturally ends. Do not force or strain.

Avoid forcing the exhale. This is a control check, not a competition.

0.0s

Nasal-only capacity

Nasal Breathing Ability

Select the highest activity level where you can maintain nasal-only breathing without air hunger, panic, strain or needing to open the mouth.

Next step

Ready to understand what your results mean?

These tests are a useful starting point, but the real value comes from knowing what to do next.

If your results suggest over-breathing, poor recovery, breathlessness under pressure, or difficulty maintaining nasal breathing, Evan can help you turn the results into a practical nervous system training plan for better focus, recovery and performance.

To discuss your results or book a practical session, contact Evan:

Email Evan Call 0412 703 833

evan@evangill.xyz · 0412 703 833