YOUR BOLT SCORE: Why it Matters
Have you ever wondered how efficiently you're breathing—and how it might be affecting your energy, focus, or stress levels? The BOLT Score (Body Oxygen Level Test) is a simple self-assessment that can give you real insight into your breathing habits and CO₂ tolerance. It’s a foundational tool in functional breathing practice—and one I return to often with clients.
What Is the BOLT Score?
The BOLT score measures how long you can comfortably hold your breath after a normal exhale. This isn’t a test of willpower—it reflects how well your body tolerates carbon dioxide (CO₂), which is a key factor in efficient, functional breathing.
Why it matters:
Low CO₂ tolerance often shows up as over-breathing, anxiety, breathlessness during activity, poor sleep, and even digestive issues. A higher BOLT score is associated with calmer breathing, better physical performance, and more resilience to stress.
BOLT Score Steps:
Sit quietly in an upright position.
Breathe normally in and out through your nose for a few breaths.
After a normal exhale, gently pinch your nose and start a timer.
Hold your breath only until you feel the first natural urge to breathe. (It’s not about how long you can hold your breath. Only hold your breath until your body wants to breathe.)
Release your nose and record the time in seconds. This is your BOLT score.
Breathe normally after releasing your nose.
How to Interpret Your Score
Under 10 seconds: Very low CO₂ tolerance; signs of dysfunctional breathing may be present.
10–20 seconds: Room for improvement; functional breathing exercises can help.
20–24 seconds: Decent, but not optimal.
25–39 seconds: Good breathing efficiency.
40+ seconds: Excellent CO₂ tolerance and likely strong breathing habits.
The goal isn't perfection—it’s about progress. Most people can improve their BOLT score over time with consistent practice.
What’s Next?
If your score is low, don’t worry. With guided functional breathing techniques, your BOLT score—and your physical and emotional well-being—can improve.
Want help interpreting your score or personalizing your breathing practice? Give me a call!
