The Sniff Test: A Simple Way to Check Your Breathing Pattern

Do you ever feel like you can’t take a deep breath, or that your breathing just “doesn’t feel right”? Many people have dysfunctional breathing patterns without realizing it. A simple, quick test called the sniff test can give insight into how well your diaphragm and breathing muscles are working.

At Move Authentically Physiotherapy, we use assessments like the sniff test to identify dysfunctional breathing and design exercises to restore efficient breathing.

What Is the Sniff Test?

The sniff test is a simple way to evaluate diaphragm movement and breathing mechanics. It involves a short, controlled sniff through your nose while observing chest and abdomen movement.

Ideal results:

• The abdomen should expand as you sniff in
• The chest should remain relatively stable
• Neck and shoulder muscles should stay relaxed

If your upper chest rises more than your abdomen, this may indicate a breathing dysfunction.

How to Perform the Sniff Test at Home

1. Sit or stand upright in a comfortable position
2. Place one hand on your upper chest and one on your belly
3. Take a quick sniff through your nose, noticing which hand moves more
4. Repeat a few times

Observation:

• Belly moving more than chest = good diaphragmatic movement.
• Chest moving more than belly = may indicate a dysfunctional breathing pattern.

What Your Results Mean

• Normal Diaphragmatic Breathing: Abdomen rises first; chest remains stable
• Dysfunctional Breathing: Chest rises excessively; abdomen barely moves

If the sniff test suggests a problem, it’s not cause for alarm,  it’s simply a signal that breathing mechanics could be improved.

Why Breathing Mechanics Matter

Dysfunctional breathing can contribute to:

• Neck and shoulder tension
• Fatigue and poor endurance
• Anxiety or stress
• Persistent pain

Physiotherapy can help restore proper mechanics and improve overall health.

Learn more in our full guide to dysfunctional breathing.

How Physiotherapy Can Help

A physiotherapist can assess your breathing pattern and teach:

• Diaphragmatic breathing
• Rib cage mobility exercises
• Posture and core integration
• Relaxation and nervous system techniques

Learn more about individual breathing assessments at Move Authentically Physiotherapy.

Want Some Help? 

If you notice abnormal movement during the sniff test or experience symptoms like fatigue, neck tension, or breathlessness, book a breathing assessment at Move Authentically Physiotherapy in Kingston, ON, to restore healthy breathing patterns.

Book an appointment