How to Measure BOLT SCORE [Oxygen Advantage]
The B.O.L.T score (Body Oxygen Level Test) from the Oxygen Advantage is a great ‘tool’ for checking in with yourself, monitoring your breathing patterns and performance.
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It’s something I do each morning as a ‘check-in’ before I do anything else - coffee, eating, exercise and stress etc will affect it, is it’s more reliable if you get into the habit of taking it first thing in the morning (I also take my wake heart rate as a reference as well).
Taking your BOLT score:
1️⃣ Relaxed comfortable frame of mind - don’t think of it as a test
2️⃣ Normal breath in through the nose, followed by normal relaxed exhale through the nose
3️⃣ Then pinch the nose and hold the breath in a relaxed manner
4️⃣ Wait for the first definite desire to breath - neck twitch, diaphragm twitches or simply your first sensation from the brain to breath.
The brain is monitoring your CO2 levels (not your O2 levels) when dictating your next impulse to breathe.
✅ The BOLT score takes the will power out of the breath hold as a check in to see what our sensitivity to and tolerance of CO2 is like.
Over time aiming to improve your BOLT score with the drills we teach as part of the @oxygenadvantage will help improve your BOLT score and therefore breathing efficiency.
Hope this helps? If you have any question on this or any other breathwork ask in the COMMENTS
👇 Would be FUN for people to share their BOLT scores in the comments 👇
Mine today was 33 seconds (but remember I was less than 10 seconds when I started 18 months ago)
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