Unlock Better Breathing for Health and Performance

how you breathe can be a key indicator of your overall health and stress levels? The BOLT (Body Oxygen Level Test) is a simple tool that measures your breathing efficiency and provides insight into your fitness, stress, and even sleep quality.

How the BOLT Test Works

The BOLT test times how long you can hold your breath after a gentle exhalation, without forcing yourself to extreme discomfort. A lower BOLT score (<25 seconds) may indicate over-breathing, poor oxygen utilisation, or high stress. On the other hand, a score of 25 seconds or more reflects better respiratory health and overall well-being.

Why It Matters

Your BOLT score can reveal how well your body tolerates carbon dioxide (CO₂)—a key driver for efficient oxygen delivery to your tissues. A low score is often linked to fatigue, poor exercise performance, and stress, while improving it leads to greater resilience, energy, and mental clarity.

How did You Do?

• 10 seconds: Very Low (lets improve this together)

• 11-20 seconds: Low

• 21-30 seconds: Below Normal

• 31 + seconds: Normal (great news)

Anything below 30 seconds is a call to improve your cardiovascular health.

Practical Steps to Improve Your Breathing

1. Incorporate Daily Breathing Exercises

   • Practice diaphragmatic breathing: Focus on slow, deep breaths that expand your abdomen.

   • Try box breathing for relaxation: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

2. Focus on Nasal Breathing

   • Whether walking, exercising, or resting, prioritise breathing through your nose. It filters and humidifies the air and boosts nitric oxide, improving oxygen delivery.

3. Add Cardio Workouts

   • Regular cardio exercises like walking, running, or cycling, especially while maintaining nasal breathing, can enhance your CO₂ tolerance and breathing efficiency.

4. Take the Test Regularly

   • Test your BOLT score weekly to track progress. Improving even a few seconds can make a noticeable difference in your energy and stress levels.

Join Me In Class

Join me this winter, online and in-person, as we work on boosting your cardiovascular health. Message me to secure your spot today! Stay connected through my socials (click below) and mailing list—I've got an exciting gift coming in February! All subscribers will receive a free online course packed with simple, practical tools to elevate your health.