BODY OXYGEN LEVEL TEST The BOLT is a simple way to measure how well your system handles Carbon Dioxide (CO2). I first became aware of this test in Patrick McKeown’s @oxygenadvantage Why would we want to know this? CO2 receptors are our trigger for breathing. We don’t breathe because we need more oxygen - we breathe because we need to offload CO2. If we can better tolerate levels of CO2 in the body, we experience less breathlessness, we deliver oxygen to working muscles during exercise more efficiently and we can handle greater training loads at less perceived effort. Not to mention it’s positive effects on sleep and fatigue. These are good things.
How do we perform the BOLT? - Take a regular inhalation through nose.
- Take a regular exhalation through the nose.
- Upon finishing exhalation, pinch your nose and keep mouth closed to avoid any exchanges of air.
- Feel very carefully for the first signs of the desire to take a breath. This may come as a tightening of the muscles in the abdomen or throat, the desire to swallow or construction of airways or simply a general want for air. Take note of the seconds it takes.
*THE BOLT IS NOT A MEASURE OF HOW LONG YOU CAN HOLD YOUR BREATH* Determination and will power may allow us to hold our breath longer, but if we want to improve BOLT (and overall performance) then we must feel the first distinct stress or need to breathe. If you need to take a big deep breath after the test, then you’ve held your breath too long. Regular, relaxed breathing should resume.
*Cold water and pups optional! You will get a much better score first thing in the morning! How do you measure up? Stayed tuned for more on the BOLT and breath training techniques 😤😤 #one22