listen to stories of shared resilience on the SHHL Podcast. learn how breath-work can improve your day to day life.
FREE Breathing Reset
+ FREE Breathing Assessment
+ FREE Nervous System Cheat Sheet
"You're in. Everything below is yours — and when you're ready to go deeper, the button is right here."
YOUR SHHL BREATHING ASSESSMENT
CADENCE TEST (BREATHS PER MINUTE)
Breathe normally for 1 minute and count how many breaths you take.
Your Breathing Rate:
WHAT YOUR RESULT MEANS
• 4–8 bpm = Deep therapeutic state
• 8–12 bpm = Healthy breathing state
• 12+ bpm = Over-breathing / stressed state
➡️ If your breathing rate is above 12, Your nervous system is dysregulated. Breathing above 12 times per minute means your body is in a chronic stress state — overbreathing signals danger to your nervous system, keeping you anxious, reactive, and exhausted. This is fixable.Apply for the 4-Phase Breakthrough System and let's reset it. →
HIGH vs LOW BREATHING TEST
Where does your breath naturally move when you’re at rest?
• High chest
• Mid chest
• Low belly / ribs
Your Answer:
🔍 WHAT YOUR RESULT MEANS
• High chest = Stress breathing / fight-or-flight
• Mid chest = Half-efficient
• Low belly/ribs = Calm, grounded, efficient
If your breath sits high or mid, your nervous system is stuck in activation mode — even when you feel calm
➡️ If your Breathing high or mid, Your nervous system is dysregulated. High or mid chest breathing keeps your body locked in a stress response — shallow breathing signals danger, fuelling anxiety, tension, and poor sleep. Your nervous system never gets the signal that it's safe. Apply for the 4-Phase Breakthrough System and let's retrain it. →
CAPACITY TEST
Big inhale → big exhale → HOLD until your body naturally needs to breathe.
Your Capacity Hold (seconds):
🔍 WHAT YOUR RESULT MEANS
• Under 20 seconds = Low capacity
• 20–40 seconds = Average
• 40+ seconds = Strong diaphragm and CO₂ resilience
Low capacity = shallow breathing, tight diaphragm, high stress load.
➡️ If your capacity is under 40 seconds,
means your body is running in a stressed state — driving anxiety, poor sleep, emotional reactivity, and low energy. The good news? It's completely trainable. Apply for the 4-Phase Breakthrough System and let's fix it. →
BOLT TEST (body oxygen level test)
Normal breath in → normal breath out → pinch nose → hold until FIRST urge to breathe.
(Not forced and first natural sign to have a breath)
Your BOLT Score (seconds):
🔍 WHAT YOUR RESULT MEANS
• Under 10 seconds = High stress, poor CO₂ tolerance
• 10–20 seconds = Needs improvement
• 20–30 seconds = Good
• 30+ seconds = Elite
If your score is under 20, your body is breathing too fast and burning oxygen too quickly — this affects energy, anxiety, sleep, and mood.