BOLT Score

The BOLT (Body Oxygen Level Test), popularized by Patrick McKeown, the creator of Oxygen Advantage , is a breathing assessment of your relative breathing volume. Your BOLT score is the measure of how long you can hold your breath after an exhale. Follow these steps to measure your BOLT score:

  1. Sit upright.
  2. Breathe through your nose with your mouth closed, starting with an inhale and finishing with an exhale.
  3. At the end of your exhale, pinch your nose.
  4. Start the timer (or click the shape to fullscreen).
  5. Stop the timer at the very first stresses of your body encouraging you to breathe. Some sensations to look for are tightening airways, or your diaphragm, abs, or throat contracting.
  6. The number of seconds between pinching your nose and the first urge to breathe is your BOLT score.

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