Do you know your BOLT score? It stands for Body Oxygen Level Test. It's a nifty way to check how well your body handles CO2, and it tells you something important: your physical condition.
So, what's the deal with the Body Oxygen Level Test (BOLT)? It was brought to life by Patrick McKeown, who's all about boosting your endurance and sports and business performance using a simple tool – your breath. But here's the twist: it's all about breathing less, through your nose, and keeping it light.
Kim has studied his method in Ireland in 2022 and it was a sincere enrichment on top of all the other breathingmethods. It feels like the welcome foundation of the breathwork.
Let’s first clear up a common misconception. We often think we're gasping for breath because we need more oxygen. But it's not oxygen our body craves; it's about the level of carbon dioxide (CO2) in your blood. As CO2 levels rise, your body wants to get rid of it, and how? By making you breathe.
Here's where it gets interesting. When you hold your breath, CO2 builds up in your blood. The moment your brain's CO2 sensors hit the limit, you get that urge to breathe. Your BOLT score is the exact point at which you feel that urge, and it tells you something crucial: your CO2 tolerance.
Now, why should you care about your BOLT score? Well, it's not just for athletes. It's a window into your overall physical condition. Your cells need oxygen, but it's not as simple as just breathing more. CO2 plays a vital role in getting that oxygen into your cells. Less CO2 in your blood means less oxygen for your cells. It's a delicate balance.
Most of us breathe too fast and too shallow, causing us to lose too much CO2. That's when you start feeling short of breath, chest tightness, or dizziness – signs of not-so-great physical shape.
The good news is you can train your CO2 tolerance, and we'll get to that later. But first, how do you find out your BOLT score?
Grab your phone's timer. Breathe in and out through your nose. Pinch your nose closed with your fingers and hold your breath. Start the timer. Write down the number of seconds until you naturally want to take a breath. Stop the timer. Now, breathe calmly through your nose. The inhalation at the end should be relaxed – you don't want to be gasping for air.
The number of seconds you can comfortably hold your breath (without gasping) is your BOLT score. Remember, it's not about how long you can hold your breath; it's about your body's response to the need for air.
So, what's a good BOLT score? According to Patrick McKeown, a healthy person's ideal score is around 40 seconds. Don't fret if your score is lower at first; even top athletes can start with less. If it's below 20 seconds, you might experience issues like congestion, coughing, or shortness of breath during exercise.
But here's the exciting part: each five-second increase in your BOLT score makes you feel better, more energized, and less breathless during physical activities.
Improving your BOLT score is your ticket to better endurance. And it's easier than you might think. You can do it through simple breathing exercises, focusing on breathing less and more efficiently. This makes your system more tolerant to the CO2 in your blood.
Want to try something simple to boost your CO2 tolerance and overall fitness? Go for a walk outside, breathe calmly through your nose, and pinch it shut. Count your steps. Try to increase your step count each time. It's a super-easy way to level up your fitness game!
If you're curious and want more exercises and tips, book a coaching session or program with Kim.
Or buy a product with discount straight from Patrick McKeown's "The Oxygen Advantage,".
