How To Measure Your BOLT Score | Patrick McKeown Oxygen Advantage

As far back as 1975, researchers noted that the length of time of a comfortable breath hold can be used to determine relative breathing volume during rest, and breathlessness during physical exercise [1,2].
The Body Oxygen Level Test (BOLT), which involves an easy breath hold after exhalation, is a useful and accurate way to measure this relative breathing volume.
The ideal BOLT score for a healthy adult is 40 seconds. In the book, Exercise Physiology: Nutrition, Energy, and Human Performance by William McArdle and colleagues, the authors observe: “If a person breath holds after a normal exhalation, it takes approximately 40 seconds before the urge to breathe increases enough to initiate inspiration” [3].
The lower your BOLT score in seconds, the greater your breathing volume is likely to be. The greater your breathing volume, the more breathlessness you will experience during exercise.
To get an accurate measurement, it’s best to rest for ten minutes before measuring your BOLT score. Read the instructions carefully first. And have a timer to hand. On a day-to-day basis, we recommend taking the test first thing in the morning, but if you’re ready to try now, go ahead.
Instructions:
Take a normal breath in through your nose and allow a normal breath out through your nose.
Hold your nose with your fingers to prevent air from entering your lungs.
Start your timer.
Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow, or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat, as your body gives the message to resume breathing. The BOLT is not a measurement of how long you can hold your breath, but simply the time it takes for your body to react to a lack of air.
Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm.
Resume normal breathing.

[@grime7002]

Any suggestions to stop tensing tummy when focusing on my breath? on the exhale I unconsciously tense my belly

[@COACH-CARBOHYDRATE]

The best way to get higher oxygen level in the body is to eat a low-fat diet. You can also include foods like beetroot juice that are high nitrate and being hydrated as fuck, Carbs FTW!! 💪💪💪

[@Jackmerius_Tacktheritrix5733]

Source: trust me bruv

[@voteforhamsandwich1112]

That makes 0 evolutionary sense

[@SinaAla]

Based on what science?