The BOLT test
- Sit and breathe normallyThrough your nose, for a minute.
- Exhale normally, then pinch your noseStart a timer.
- Stop at the first clear urge to breatheNot the maximum: the first definite urge.
- Note the secondsThat’s your BOLT score.
Try box breathing
Breathing practice
◻Box breathingInhale, hold, exhale, hold, four counts each.
↧Longer exhalesExhale for longer than you inhale to settle down.
👃Nasal breathingThrough the nose on walks and easy cardio.
Key takeaways
- BOLT measures time to the first urge to breathe
- Nasal breathing on easy days builds tolerance
- Slow exhales calm you down fast
General information, not medical advice. If you have a health condition, are pregnant, or take medication, check with a professional first. See the medical disclaimer.
Sources
- McKeown P. The Oxygen Advantage, 2015 (BOLT method).
- Balban MY et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med, 2023.