How to Measure Your Controlled Pause - Relaxed Breath Hold Time

• Take a normal breath in and out through your nose
• Pinch your nose and hold your breath
• Using a stopwatch or iPhone timer, time your hold in seconds
• Only hold your breath until you have that first "desire" to take a breath
• You might notice a swallow, a fluttering of your diaphragm, or a subtle feeling of breath hunger
• This is when you stop the timer and take a breath
• This measurement isn't a strong or maximal breath-hold
• After the hold, if you don't immediately return to your normal relaxed breathing pattern, then you held for too long