Find Your BOLT Score
In an episode of The Art of Living, I put Patrick’s breathing techniques to work, and they seemed to unlock a world of mental superpowers.
As part of our conversation, Patrick taught me a simple breathing exercise that’s is used to measure the quality of your breathing. This is important to determine relative breathing volume during rest and breathlessness during physical exercise. It’s called the Body Oxygen Level Test, or BOLT score.
1. Sit comfortably and rest for 10 minutes
2. Breathe normally through your nose
3. After a natural exhale, gently pinch your nose closed
4. Start your timer
5. Hold your breath until you feel the first urge to breathe (this isn’t about holding as long as possible)
6. Release your nose and note the time
7. Resume normal, calm breathing through your nose
Most people starting out will see scores between 10-20 seconds, which signals room for improvement. A score above 25 seconds indicates functional breathing patterns, while the ideal target is 40 seconds. If your score feels low, don’t worry – regular practice can help boost your numbers.
The benefits of improving your BOLT score reach far beyond better breathing. People who practice this technique often report sharper mental focus, reduced exercise-induced breathlessness, and improved sleep quality. By incorporating six breath holds into your morning routine, you’ll set yourself up for sustained energy throughout your day.
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