Don't stress, this test is not for a grade. Find out how well you breath for your own education.
A BOLT (or Breathing Oxygen Level Test) score is the number of seconds you can comfortably hold your breath.
To perform a BOLT score you should follow these steps:
Get a timer to record your BOLT
Find a comfortable place to sit or lay down
Take a normal breath in and out the nose
After completing your exhale pinch your nose and close your mouth to start your breath hold.
Once you have started holding your breath, start your timer.
As soon as you notice the first definite desire to breathe, stop holding your breath and stop your timer.
Your BOLT score will be the number of seconds you held your breath for.
Use the track below to help guide your way through taking a BOLT score.
To test your breathing mechanics, stand in front of a mirror and notice your breathing motion.
What are you looking for?
Rising of the shoulders
Puffing of the chest
Expansion of the abdomen
Quality breathing mechanics are hard to see and hear. If you can easily notice that your shoulders or chest rise and fall, your breathing mechanics need work. If you mainly notice a soft expansion of the abdomen or lower torso than you are on the right track!
Shoulders raising and heaving on each breath during rest. Breath is often loud and through the mouth. Ability to perform exercise is greatly limited because of early exhaustion. Often feeling "winded" during simple tasks.
Noticeable upper torso motion at rest and shoulder heaving during exercise. Mouth breathing during basic activity and over-breathing during rest.
Reduced upper torso motion but breathing is still fairly visible. Able to perform some activities with nasal breathing (walking, light jogging, weight lifting).
Subtle motion of the torso at rest (mainly an easy expansion of the lower ribcage). Silent and slow breathing even during moderate activity. Quick recovery after high intensity exercise.
40 + seconds
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