The BOLT test. How well do you breathe?
BOLT stands for Body Oxygen Level Test. It is a simple breath hold measurement from the Oxygen Advantage method that gives you a snapshot of your breathing efficiency.
This is a self-awareness tool, not a medical test. It does not diagnose anything. Your score today does not matter. It improves with practice.
If you have a condition listed on the safety page, do not do breath holds without medical advice.
Before you start
Sit down. Breathe normally for a few breaths. Then take a normal breath in through your nose, a normal breath out through your nose, and pinch your nose. Start the timer as you pinch.
This work is educational and coaching based, and is not a substitute for medical or mental health care. Practise only within your comfort level, and opt out of any exercise at any time.
If you have breathing difficulties, respiratory or cardiovascular conditions, pregnancy, recent medical procedures, or other medical concerns, speak to your doctor or a qualified healthcare professional before taking part in breathwork.
Do not practise while driving or operating machinery. If any exercise causes discomfort, dizziness, unusual shortness of breath or distress, stop and let your breathing return to normal.
For online sessions, you are responsible for making sure your environment is safe and suitable for practice.
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Stop at the first clear urge to breathe or the first involuntary movement of your breathing muscles. This is not a maximum breath hold. You should be able to breathe calmly through your nose immediately after. If you gasp, you held too long. That attempt does not count.
Your result
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Your score today does not matter. It improves with practice.
Score bands based on the Oxygen Advantage method by Patrick McKeown.
Want your score and one practical way to improve it?
Send it to yourself, whichever way suits you.
How to improve
Gentle, consistent nasal breathing practice tends to build your BOLT score over weeks, not one session. The open groups and 1:1 coaching both build this skill directly.