control pause test

  • Sit down and rest for 5-7 minutes. Completely relax all your muscles, including the breathing muscles. This relaxation produces natural spontaneous exhalation (breathing out). Pinch your nose closed at the end of this exhalation and count your BHT (breath holding time) in seconds. Keep the nose pinched until you experience the first desire to breathe. Practice shows that this first desire appears together with an involuntary push of the diaphragm or swallowing movement in the throat. (Your body warns you, “Enough!”) If you release the nose and start breathing at this time, you can resume your usual breathing pattern (in the same way as you were breathing prior to the test).

  • Do not extend breath holding too long, trying to increase the control pause. You should not gasp for air or open your mouth when you release your nose. Your breathing after the test should be the same as before the test.

  • The test should be easy and not cause you any stress. This stress-free test should not interfere with your breathing.

  • if you repeat this test 3-4 times (with about 3-4 minutes of rest between successive attempts), you will find out that you can do the test correctly. Or, if you overdo the test by, let’s say, 2-3 seconds, you need to subtract these 2-3 seconds in order to define your real CP.

  • Warning. Some, not all, people with migraine headaches, panic attacks, and heart disease, especially hypertension, may experience negative symptoms minutes later after this light version of the test. If this happens, they should temporary avoid this test.

  • Practical suggestion. Measure your CP throughout the day so that you know your usual CP dynamic. It will help you to find out those adverse lifestyle factors or environmental parameters that are most destructive for your health.

  • BHT for sick people is below 20s, if it’s at 10 you are in very bad condition. At the turn of the century people had 40s.

CP below 10 or 20s

Severely sick people are most likely to die during early morning hours (4-7 am), when our breathing is heaviest and body oxygenation lowest. This fact was found for heart disease, stroke, COPD, asthma, epilepsy and many other conditions.

Imagine, for example, what happens when the morning CP is below 10 or 20 s.

vase breathing



holotropic breathing