About the Breath Holding Fitness Test

A breath holding test has been used in the past as a measure of cardiorespiratory fitness. Early last century breath holding was used by the Royal Air Force of England as one of the tests of physical fitness.

man holding breathman holding his breath

It was believed that more well-trained individuals would have adaptations to more efficiently use oxygen, and therefore could hold their breath for longer before the build up of carbon dioxide forced a breath to be made. Also, well-trained individuals may have larger lung capacity so more oxygen can be inhaled in a single breath.

For several reasons, the test is no longer in use. Studies have found that there is no correlation between breath holding tests and tests of fitness (Karpovich 1947). Also, the test is potentially dangerous, as there is a risk of blackout with prolonged breath holding.

Although this test is not used any more to assess fitness, breath holding has been used as a form of hypoxic training, but with some reservations. Also, Navy Seals have a need to hold their breath for long periods, and undergo training to increase the time they can hold their breath underwater.

How to Perform the Breath Holding Test

Test Purpose: This test was historically used as a measure of aerobic fitness, but this has since been shown to be not valid. Today it is primarily used to measure CO2 tolerance and for freediving preparation.

Equipment Required: A stopwatch or timer (use our calculator above for convenience)

Procedure:

  1. Sit comfortably in a safe environment on dry land
  2. Make a full, complete exhalation to empty your lungs
  3. Take a deep, full inhalation through your nose
  4. Hold your breath for as long as possible while timing yourself
  5. Stop when you feel the strong urge to breathe

Scoring: The result is total time in seconds. When used as a test for the Royal Air Force, the passing time was set as 45 seconds.

Understanding Your Results

Your breath holding time is primarily determined by your tolerance to carbon dioxide (CO2), not your oxygen levels. When you hold your breath, CO2 builds up in your blood, which triggers the urge to breathe. This is why trained freedivers can hold their breath so much longer—they have developed greater CO2 tolerance through practice.

Below 30 Seconds

May indicate respiratory conditions, anxiety during the test, or simply being untrained. If concerned, consult a healthcare provider.

30-60 Seconds

Average range for healthy untrained adults. This meets or exceeds the historical RAF standard of 45 seconds.

60-90 Seconds

Above average. Common among recreational athletes, swimmers, and those who practice breathing exercises.

90+ Seconds

Excellent CO2 tolerance. Typical of trained breath-holders, freedivers, or individuals with significant practice.

Breath Holding Standards by Population

Different populations have vastly different breath holding capabilities based on their training and physiological adaptations:

Population Typical Range Notes
Untrained Adults 30-90 seconds Most fall within 45-60 seconds
Smokers / COPD 18-32 seconds Significantly reduced capacity
RAF Historical Standard 45 seconds (pass) Used early 20th century
Competitive Swimmers 60-120 seconds Regular underwater exposure
PADI Basic Freediver 90 seconds minimum Certification requirement
Trained Freedivers 3-5 minutes Static apnea with training
Elite Freedivers 8-11+ minutes Years of dedicated training
World Record (Normal Air) 11 min 35 sec AIDA record - Stéphane Mifsud

Sport-Specific Applications

Freediving and Spearfishing

Breath holding is fundamental to freediving, where athletes dive to great depths on a single breath. Static apnea (stationary breath holding) is one of the competitive freediving disciplines. The PADI Basic Freediver certification requires a minimum 90-second static apnea attempt. Advanced freedivers routinely achieve 3-5 minutes, with elite competitors exceeding 10 minutes.

Military Applications

Navy SEALs and other special operations units include underwater swimming tests in their selection process. The U.S. Navy SEAL 50-meter underwater swim requires candidates to swim the distance on a single breath. However, the focus is on efficient swimming technique rather than maximum breath hold duration—most complete the swim in under 60 seconds using proper combat swimmer strokes.

Swimming and Water Sports

While competitive swimmers don't specifically train for breath holding, they develop above-average CO2 tolerance through regular underwater work. Synchronized swimmers and underwater hockey players require significant breath control for their sports.

Hypoxic Training

Some athletes use controlled breath holding as a form of hypoxic training to improve oxygen delivery efficiency. However, this should only be done under professional supervision due to the risks involved.

The Science Behind Breath Holding

Why We Feel the Urge to Breathe

Contrary to popular belief, the urge to breathe is primarily triggered by rising CO2 levels, not falling oxygen levels. When you hold your breath, carbon dioxide accumulates in your blood and crosses the blood-brain barrier. Your brain detects this buildup and triggers the urge to exhale and inhale fresh air.

This is why hyperventilation before breath holding is dangerous—it blows off CO2, delaying the urge to breathe while oxygen continues to deplete, potentially causing hypoxic blackout without warning.

The Mammalian Dive Reflex

Humans possess a mammalian dive reflex that activates upon face immersion in cold water. This reflex causes bradycardia (slowed heart rate), peripheral vasoconstriction (blood redirected to vital organs), and other adaptations that can extend breath hold time by reducing oxygen consumption.

Factors Affecting Breath Hold Time

  • CO2 Tolerance: The primary limiting factor for most people
  • Lung Capacity: Larger lungs can store more oxygen
  • Metabolic Rate: Lower rates consume oxygen more slowly
  • Relaxation: Anxiety and tension increase oxygen consumption
  • Practice: Regular training significantly improves times
  • Body Size: Larger individuals typically have greater oxygen stores

Important Notes and Limitations

  • The breath holding time can be significantly improved with practice and willpower.
  • Hyperventilation can also improve breath holding time, but is extremely dangerous. Breathing is stimulated by a build up of carbon dioxide in the blood. Hyperventilating before holding your breath will blow off most of your carbon dioxide and it will take longer for the CO2 levels to build up to the point where you will be overcome by the stimulus to breathe—but you may pass out from oxygen deprivation first.
  • Never practice breath holding underwater without professional supervision. Hypoxic blackout can occur without warning and is often fatal.
  • This test does not measure cardiovascular fitness—research has consistently shown no correlation.

Frequently Asked Questions

How long can the average person hold their breath?

The average untrained person can hold their breath for 30 to 90 seconds, with most healthy adults falling within the 45-60 second range. This can be significantly improved with practice—trained freedivers routinely achieve 3-5 minutes.

Is breath holding a valid test of fitness?

No, research has consistently shown that breath holding time does not correlate with cardiorespiratory fitness. The 1947 Karpovich study definitively demonstrated this, which is why the test is no longer used for fitness assessment. However, it does measure CO2 tolerance, which has applications for freedivers and underwater activities.

How long do Navy SEALs need to hold their breath?

Navy SEAL candidates must complete a 50-meter underwater swim on a single breath, which typically takes 30-60 seconds depending on swimming efficiency. The emphasis is on relaxation and efficient movement rather than maximum breath hold duration. Former SEALs note that no one in their classes failed the underwater swim—other tests are far more challenging.

What is the world record for holding breath?

The AIDA world record for static apnea (without pre-breathing pure oxygen) is 11 minutes 35 seconds, held by Stéphane Mifsud of France. The Guinness World Record with oxygen pre-breathing is 24 minutes 37 seconds, held by Budimir Šobat of Croatia.

Can you improve your breath holding time?

Yes, breath holding time can be significantly improved through practice. Training primarily increases CO2 tolerance rather than oxygen storage capacity. Freedivers use techniques including diaphragmatic breathing, relaxation exercises, and CO2 tolerance tables. However, all underwater practice should be done under professional supervision.

Why is hyperventilation before breath holding dangerous?

Hyperventilation lowers CO2 levels in your blood, which delays the urge to breathe. However, it doesn't significantly increase oxygen stores. This means you may lose consciousness from oxygen deprivation before feeling the urge to breathe—particularly dangerous underwater where it can result in drowning.

What is the BOLT score?

The BOLT (Body Oxygen Level Test) is a different breath holding measurement that times from a normal exhale until the first urge to breathe. Unlike maximum breath holding, BOLT measures your baseline breathing efficiency. A healthy adult should have a BOLT score around 40 seconds.

References

  1. Karpovich, Peter V. (1947). "Breath holding as a test of physical endurance." American Journal of Physiology, 149(3), 720-723.
  2. Henry J. Montoye (1951). "Breath-Holding as a Measure of Physical Fitness." Research Quarterly. American Association for Health, Physical Education and Recreation, 22(3), 356-376.
  3. Barnai M, Laki I, Gyurkovits K, Angyan L, Horvath G. (2005). "Relationship between breath-hold time and physical performance in patients with cystic fibrosis." European Journal of Applied Physiology, 95(2-3), 172-8.
  4. Schagatay E, Andersson JP, Hallén M, Pålsson B. (2000). "Effects of physical and apnea training on apneic time and the diving response in humans." European Journal of Applied Physiology, 82(3), 161-169.
  5. Hansel J, et al. (2009). "Hypoxia and cardiac risks in athletes." Frontiers in Physiology.
  6. McArdle WD, Katch FI, Katch VL. (2015). "Exercise Physiology: Nutrition, Energy, and Human Performance." 8th Edition. Wolters Kluwer.
  7. PADI. (2023). "Freediver Course Standards." Professional Association of Diving Instructors.
  8. AIDA International. (2024). "World Records - Static Apnea." Association Internationale pour le Développement de l'Apnée.

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