Improve Your Recovery Journey with BOLT: Breathwork for Optimal Wellness
Breath is the foundation of regulating our nervous system and optimizing our wellness, yet many of us rarely think about how we breathe. One powerful tool to improve your recovery sessions is the BOLT score—a simple yet transformative measure that reveals the efficiency of your breathing patterns.
What is
the BOLT Score?
the BOLT Score?
BOLT stands for Body Oxygen Level Test. Developed by Patrick McKeown as part of the Oxygen Advantage method, the BOLT score is a measure of how long you can comfortably hold your breath after a normal exhale. It serves as an indicator of your body’s tolerance to carbon dioxide and the efficiency of your breathing. A higher BOLT score typically reflects better breathing efficiency, while a lower score might indicate chronic over-breathing or reduced tolerance to CO2.
How to Measure Your BOLT Score:
I. Sit down comfortably and take a few normal breaths.
II. Inhale and exhale naturally through your nose.
III. After a normal exhale, pinch your nose and hold your breath.
IV. Time how long it takes before you feel the first urge to breathe (like a contraction of your diaphragm or the need to swallow).
V. Release your nose and resume normal breathing through your nose.
A healthy BOLT score is typically 25 seconds or more. If your score is lower, don’t worry—this can improve with practice and awareness.
How to Measure Your BOLT Score:
I. Sit down comfortably and take a few normal breaths.
II. Inhale and exhale naturally through your nose.
III. After a normal exhale, pinch your nose and hold your breath.
IV. Time how long it takes before you feel the first urge to breathe (like a contraction of your diaphragm or the need to swallow).
V. Release your nose and resume normal breathing through your nose.
A healthy BOLT score is typically 25 seconds or more. If your score is lower, don’t worry—this can improve with practice and awareness.
Why BOLT Matters
Efficient breathing optimizes oxygen delivery to tissues and organs while improving CO2 tolerance. A higher BOLT score can lead to:
· Enhanced energy and focus
· Better sleep quality
· Reduced breathlessness during exercise
· Improved resilience to stress
· Enhanced energy and focus
· Better sleep quality
· Reduced breathlessness during exercise
· Improved resilience to stress
Here are three steps to integrate BOLT and breathwork into your routine
Measure your BOLT score weekly to observe improvements.
Focus on nasal breathing during exercise, relaxation, and everyday activities.
Dive into Oxygen Advantage videos for expert guidance on improving your BOLT score and mastering your breath. Incorporate 5-10 minutes of these daily breathing exercises to improve your cold tolerance and resilience.
Recovery Session Recommendations
· General Wellness: 1-2 sessions per week to maintain a steady recovery routine and support overall well-being and longevity.
· Active Lifestyles/Athletes: 2-3 sessions per weekonce a week, gradually increasing to 2-3 sessions as their tolerance builds.
· Stress Management: 1 weekly session for individuals looking to reduce stress and enhance relaxation.
· Cold Plunge Adaptation: For clients new to cold exposure, start with once a week, gradually increasing to 2-3 sessions as their tolerance builds.
· Active Lifestyles/Athletes: 2-3 sessions per weekonce a week, gradually increasing to 2-3 sessions as their tolerance builds.
· Stress Management: 1 weekly session for individuals looking to reduce stress and enhance relaxation.
· Cold Plunge Adaptation: For clients new to cold exposure, start with once a week, gradually increasing to 2-3 sessions as their tolerance builds.
Your Path to Optimal Wellness
Ready to take the first breath of your transformative journey? Book your next session or visit our studio to learn more.
You are one step from feeling renewed.
For additional resources, check out the breathwork videos and schedule your personalized wellness session at Olimpia today.
Thank you for choosing Olimpia.
You are one step from feeling renewed.
For additional resources, check out the breathwork videos and schedule your personalized wellness session at Olimpia today.
Thank you for choosing Olimpia.
Breathwork with Rocío Araujo, Certified Breathwork Facilitator & Studio Manager
Trained in Oxygen Advantage, Rebirthing, Buteyko, Kriyas & Pranayamas.
I. Controlled Diaphragmatic Breathing (5 minutes)
The Optimal Rate We Should Be Breathing.
Benefits: Promotes relaxation, enhances oxygen efficiency, and improves CO₂ tolerance.
Not Suitable For: Those with severe respiratory conditions, acute anxiety or first trimester pregnancy.
Benefits: Promotes relaxation, enhances oxygen efficiency, and improves CO₂ tolerance.
Not Suitable For: Those with severe respiratory conditions, acute anxiety or first trimester pregnancy.
II. Box Breathing (5 minutes)
Benefits: Improves focus, boosts mood, reduces stress, and increases CO₂ tolerance.
Not Suitable For: Pregnancy
Not Suitable For: Pregnancy
III. Humming Bee Breath (6-8 cycles)
Benefits: Improves immune system, boosts nitric oxide, activates your theta and gamma brain wave activity for greater creativity, intuition and memory.
Not Suitable For: Individuals with tinnitus, ear conditions, or low blood pressure.
Not Suitable For: Individuals with tinnitus, ear conditions, or low blood pressure.
IV. Psychological Sigh (2-3 cycles)
Benefits: Quickly reduces stress, regulates heart rate, and improves oxygenation.
Not Suitable For: Generally safe, but caution for those prone to dizziness.
Not Suitable For: Generally safe, but caution for those prone to dizziness.
V. Breathe Light (30 seconds, 1 minute rest for 3 cycles)
Only recommended at night before going to sleep.
Benefits: Enhances CO₂ tolerance, optimizes oxygen delivery, and reduces over-breathing.
Not Suitable For: Those with asthma, respiratory issues or first trimester pregnancy.
Benefits: Enhances CO₂ tolerance, optimizes oxygen delivery, and reduces over-breathing.
Not Suitable For: Those with asthma, respiratory issues or first trimester pregnancy.
