How to take the test
Sit upright. Breathe normally for 2 minutes. After a quiet, normal exhale, gently pinch your nose. Count seconds until you feel the first definite urge to breathe in — not the maximum you can hold. Release and resume normal breathing. If your next breath is bigger than usual, you held too long.
Scoring table
<10s: very low — likely chronic over-breathing. 10–20s: low — symptoms common. 20–30s: moderate. 30–40s: good. 40+s: excellent. Most untrained adults score 15–25.
Retest cadence
Once a week, same time of day, before food and exercise. Daily testing is too noisy. Track the trend, not the score.
What changes the score
Buteyko practice, nasal breathing during the day, slow-paced breathing exercises, and sleep quality all raise CP. Illness, stress, and a big meal lower it.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/asthma](/breathing-for/asthma).