TEST YOUR EVERYDAY BREATHING
YOUR BOLT SCORE IS INFLUENCED BY SEVERAL THINGS:
- Chemosensitivity to carbon dioxide
- Bronchoconstriction in the lungs or airways
- How uncomfortable your diaphragm feels during the breath hold
- Anxiety and other mental or emotional influences
HOW TO MEASURE YOUR BOLT
- For the most accurate results, measure your BOLT just after waking
- Take a normal, silent breath in through your nose
- Allow a normal, silent breath out through your nose
- Hold your nose with your fingers to prevent air from entering your lungs
- Count the number of seconds until you feel the first distinct desire to breathe in
Many athletes who attend the Oxygen Advantage® training achieve a BOLT score of 40 seconds. But very few begin with such a good score. Athletes normally start with a BOLT score of around 20 seconds, while people with asthma, rhinitis or anxiety often have a BOLT score of just 10 to 15 seconds.
If you have a breathing pattern disorder, your BOLT score will be low until your everyday breathing
patterns begin to improve. Once your BOLT score reaches 40 seconds, you’ll find your breathing slows to eight to ten breaths per minute. A slow respiratory rate is beneficial for numerous reasons. It is also more efficient during sport.
HOW HEALTHY IS YOUR BREATHING?
- Poor breathing — 10 seconds
- Suboptimal breathing — 20 seconds
- Good breathing — 30 seconds
- Excellent breathing — 40+ seconds