Client Screening | Elite Performance Through Breath

Practical nervous system screening

Client Screening for breathwork readiness, breathing patterns and performance state.

This screening tool gives a practical snapshot of breathing symptoms, breathing efficiency, resting cadence, controlled exhale capacity, nasal breathing ability and key health considerations.

Safety first: This is an educational screening tool, not medical advice, diagnosis or treatment. Stop any test if dizzy, light-headed, uncomfortable or overwhelmed. Do not practise breath holds while driving, in water, or in unsafe environments.

Latest screening summary

No saved screening results yet.

After your screening

Two safe 3-minute routines

You have completed the screening. Use one of these gentle routines now, or save them for your next pressure moment.

Routine 1: 3-Minute Reset Breathing

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

0:00–0:30 Sit upright. Breathe gently through the nose. Let the shoulders soften.
0:30–2:30 Inhale gently through the nose for 3–4 seconds. Exhale softly through the nose for 5–6 seconds. Keep it easy.
2:30–3:00 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.

0:00–0:30 Breathe through the nose and place attention on the movement of the breath.
0:30–2:30 Use a steady rhythm: inhale for 4, pause softly for 2, exhale for 4, pause softly for 2. Keep every pause comfortable.
2:30–3:00 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 answered “Yes” to any health screening question, seek advice from a qualified health professional before practising intense breathing techniques.

Client safety check

Health Screening

Answer these questions before completing the breathing checks. A “Yes” answer does not automatically mean you cannot do gentle breathing awareness, but it does mean intense breathwork should be approached carefully and, where appropriate, with guidance from a qualified health professional.

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

Controlled Exhale 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

Need help interpreting the screening?

These results are a useful starting point. Evan can help turn them into a practical nervous system training plan for better focus, recovery and performance.

Email Evan Call 0412 703 833

evan@evangill.xyz · 0412 703 833