Sitting BOLT Score: Assess Your Breathing
The Body Oxygen Level Test (BOLT) score is a simple yet powerful way to measure your body’s tolerance to carbon dioxide (CO2). A higher CO2 tolerance is linked to more efficient breathing, better oxygen delivery to cells, and improved overall health and athletic performance. This tool helps you determine your BOLT score while in a seated position.
By regularly measuring and working to improve your BOLT score, you can take proactive steps toward better respiratory function and well-being. Use this calculator to get an instant assessment and personalized feedback.
Calculate Your Sitting BOLT Score
Follow the instructions below to measure your breath-hold time and find out your BOLT score.
How to Measure Your BOLT Score
- Sit upright in a comfortable chair and relax.
- Breathe normally through your nose for a few minutes.
- After a normal exhalation, gently pinch your nose.
- Start a timer and hold your breath.
- When you feel the first definite desire to breathe, release your nose and resume breathing.
- The time in seconds on your timer is your BOLT score.
- Enter this time into the calculator.
Do not hold your breath until you are gasping for air. The test ends at the first involuntary urge to breathe.
Enter the number of seconds you could comfortably hold your breath.
Understanding Your Score
Your BOLT score provides valuable insight into your breathing efficiency. A low score suggests that your body is sensitive to CO2, leading to dysfunctional breathing patterns like over-breathing, which can impair oxygen delivery and contribute to various health issues.
High BOLT Score (40+ seconds)
Indicates calm, efficient breathing and excellent CO2 tolerance. This is associated with good physical and mental health, as well as superior athletic performance.
Low BOLT Score (below 20 seconds)
Suggests poor CO2 tolerance and inefficient breathing. This can lead to symptoms like breathlessness, anxiety, and reduced physical stamina. Improving this score can have significant health benefits.
How to Improve Your BOLT Score
Improving your BOLT score involves practices that enhance your body's tolerance to CO2. Here are some effective techniques:
Nasal Breathing
Make a conscious effort to breathe through your nose at all times, including during sleep and physical exercise. Nasal breathing is more efficient and helps regulate CO2 levels.
Breath-Hold Exercises
Incorporate short, comfortable breath-holds into your daily routine. For example, after a normal exhalation, hold your breath for 5-10 seconds and then resume normal breathing. Repeat several times.
Relaxed, Slow Breathing
Practice slowing down your breathing rate. Aim for about 6-10 breaths per minute. This helps to calm the nervous system and improve CO2 tolerance.
Important Disclaimer
This tool is for educational purposes only and is not a substitute for professional medical advice. The BOLT score is a non-clinical measurement of breathing efficiency.
If you have any underlying health conditions, especially respiratory or cardiovascular issues, consult with a healthcare professional before attempting breath-hold exercises or making significant changes to your breathing habits.