Measure your BOLT score.
A guided assessment, a built-in timer, and a running history so you can see whether your breathing is actually improving. Takes about twelve minutes the first time.
Step-by-step protocol
Follow these steps carefully. The BOLT score is only accurate if you measure it correctly.
Sit comfortably. Breathe normally for 2–3 minutes to settle.
Take a small, normal breath in through your nose.
Let a normal breath out through your nose.
Pinch your nose closed with your fingers.
Start the timer on the next screen. Hold until you feel the first definite urge to breathe — not the maximum you can hold, just the first urge.
Release your nose and breathe normally. Your breathing should return to normal within 2–3 breaths. If it doesn't, you held too long — wait 3 minutes and try again.
BOLT stands for Body Oxygen Level Test. It measures how long you can comfortably pause after a normal exhale before your body first tells you to breathe.
It isn't a test of willpower or how long you can hold your breath. It reflects how sensitive your system is to carbon dioxide — a good proxy for breathing efficiency. Lower score, more reactive breathing. Higher score, more capacity.
And it responds to training, which is why it's worth tracking.
General guidance drawn from Buteyko-derived breathing practice. Not a diagnostic tool and not a measure of health or fitness.