BODY OXYGEN LEVEL TEST Those that followed our last post on the BOLT will hopefully have a number that they came up with in seconds that it took for their first desire to breathe. Patrick McKeown outlines characteristics of individuals that correspond with certain BOLT scores: - 10 seconds = typically mouth breathers | signs of chest movement | noisy, large, heavy, irregular breathing | often experience excessive breathless during exercise | often experiences blocked nose, coughing, sighing, snoring/disrupted sleep, fatigue | 15 to 30 breaths per minute. - 20 seconds = both rate and size of breath is less than above | maybe experience similar symptoms to above but to a lesser extent e.g. breathlessness during exercise comes at a higher intensity | 1-2 second natural pause after each breath | 15-20 breaths per minute. - 30 seconds = calm, gentle, effortless and quiet breathing | continued reduction in rate and size of breath | less breathing movement, typically none from the chest | natural pause between breath lengthens | 10-15 breaths per minute. - 40 seconds = breathing is minimal, effortless, calm, quiet, gentle | difficult to see breathing movements | natural pause of 4-5 seconds between breaths | 6-10 breaths per minute.
He highlights that everyone’s BOLT should be at least 20 seconds as any numbers under this mark often experience the negative symptoms of over-breathing above. It is his hope that that we all strive for a score of 40 seconds before we feel the urge to breathe. The good news is that every time we increase our score by five seconds, we will see improvements. This may be in our quality of sleep, fewer blocked noses, longer time to breathlessness during exercise and the list goes on. How do we see these improvements? We train for them! Just like we train to make our muscles stronger and our joints healthier, we can train our breath to make it more efficient so it can serve us better not just during exercise but 100% of the time. The only times we don’t need to worry about our breath is if we have an extreme neurological disorder or we are dead. Stay tuned for ways to train your breath😤😤 #one22