How to Measure Respiratory Rate
Your respiratory rate—the number of breaths you take each minute—is a vital indicator of your overall health. Alongside body temperature, pulse, and blood pressure, it’s one of the four key vital signs that doctors use to assess your physical well-being. By learning how to measure your breathing rate correctly at home, you can gain valuable insights into your health and catch early signs of problems like respiratory infections, asthma, pneumonia, and more.
What Is a Normal Respiratory Rate?
For a healthy adult at rest, the normal respiratory rate is typically 12 to 20 breaths per minute. Children and infants usually breathe faster than adults:
- Infants (0–1 year): 30–60 breaths per minute.
- Toddlers (1–3 years): 24–40 breaths per minute.
- Preschoolers (3–6 years): 22–34 breaths per minute.
- School-Age Children (6–12 years): 18–30 breaths per minute.
- Adolescents (12–18 years): 12–20 breaths per minute.
Keep in mind that many factors can affect your respiratory rate, including stress, body temperature, activity level, medications, and underlying health conditions.
Why Should You Monitor Your Respiratory Rate?
Measuring your breathing rate at home is simple but can reveal important clues about your health. An increased rate, called tachypnea, might suggest a fever, dehydration, lung disease, or even heart problems.
A slower rate, known as bradypnea, can occur with certain medications, neurological conditions, or sleep disorders. Conditions where monitoring respiratory rate is especially important include:
- Asthma or COPD: Watch for early signs of worsening airflow.
- Fever or Infections: Elevated breathing may indicate a more serious issue.
- Heart Failure: Irregular breathing patterns can reveal fluid buildup.
- Sleep Apnea or Fatigue: Track how your body is breathing at rest.
- Post-Surgical Recovery: Ensures the lungs are functioning properly after anesthesia.
How to Measure Respiratory Rate at Home
To get an accurate measurement, you should be calm, at rest, and breathing normally. Avoid talking or moving around before and during the measurement, as this can temporarily increase your respiratory rate.
Step-by-Step Instructions
- Find a comfortable position. Sit upright in a chair or lie down in bed with your head supported. Rest quietly for a few minutes.
- Use a timer. Have a stopwatch, phone, or clock with a second hand ready.
- Observe chest or abdomen movement. Place your hand on your chest or stomach if needed. One full breath includes a complete rise and fall of the chest.
- Count for 60 seconds. Count how many times your chest rises in one minute. Do not count partial breaths.
- Write down the number. Record the breaths per minute and the time of day.
Sample Respiratory Rate Tracking Table
Use a simple log like the one below to track your respiratory rate at different times throughout the day or over several days. This is especially helpful if your doctor has recommended close monitoring.
| Time of Day | Breaths per Minute | Notes (e.g., fever, tired, post-activity) |
|---|---|---|
| Morning | ||
| Afternoon | ||
| Evening | ||
| Before Bed |
Tips for Accurate Measurements
To ensure your results are reliable:
- Stay relaxed and quiet. Rest for at least five minutes before measuring your breathing rate. Avoid talking or moving during the process.
- Measure at the right time. Do not count your breaths immediately after exercise, eating, or emotional stress—unless you’re tracking how those factors affect your rate.
- Repeat if unsure. Take two or three separate measurements and calculate the average to ensure accuracy.
- Ask for assistance. If you’re having difficulty counting your own breaths, have a family member or friend observe and count for you.
- Log your symptoms. Record any signs like shortness of breath, chest tightness, dizziness, or discomfort along with your respiratory rate.
What Do Abnormal Respiratory Rates Indicate?
Breathing too fast or too slow can be a sign of a medical issue. Here’s what different patterns may suggest:
| Breathing Rate | Term | Possible Causes |
|---|---|---|
| <12 breaths/min | Bradypnea | Sleep disorders, opioids, neurological conditions |
| 12–20 breaths/min | Normal | Normal adult resting rate |
| >20 breaths/min | Tachypnea | Fever, anxiety, asthma, pneumonia, heart failure |
Note: In children, a higher rate is normal. Always compare to age-based norms.
When to Contact a Doctor
Reach out to your healthcare provider if:
- Your resting breathing rate is consistently above 20 or below 12.
- You experience shortness of breath, wheezing, or labored breathing.
- Breathing becomes painful or is interrupted during sleep.
- You have a fever, cough, or chest pain along with breathing changes.
- You’re monitoring a chronic condition like asthma or COPD, and symptoms are worsening.
Don’t wait to seek help if your breathing feels unusual or uncomfortable.
Additional Signs to Watch
Besides the number of breaths per minute, pay attention to other signs of respiratory distress:
- Rapid, shallow breathing
- Grunting or flaring nostrils (in infants or young children)
- Use of neck or chest muscles to breathe
- Bluish lips or fingernails
- Sweating or confusion
These can all be signs that your body isn’t getting enough oxygen and may need urgent medical care.
