Can You Hold Your Breath for 20 Seconds?
Try this quick test to find out if you’re breathing efficiently or struggling
If I had to guess, I’d say you’re probably not breathing as well as you could. No judgment—most of us don’t!
I know this firsthand. As a kid, I struggled with sports-induced asthma. While most of my symptoms faded as I got older, I still noticed something: when I was tired, my breathing would become shallow and unsatisfying. I’d feel the urge to take deep, gasping breaths just to feel like I was getting enough air.
Then I discovered breathwork—and with it, something called the BOLT score (BOLT stands for Body Oxygen Level Test). This simple test can tell you a lot about how well you’re breathing and whether your body is efficiently using oxygen.
What is a BOLT Score?
Your BOLT score measures how long you can comfortably hold your breath after a normal exhale. Notice I said comfortably, not heroically. This isn’t about testing your limits or seeing how long you can go before flopping around for air like a fish out of water. It’s about noticing the first natural urge to breathe—the moment your body gently signals, Hey, I’d like some air now.
You might think your BOLT score would be pretty high, but people are often surprised to find it’s lower than expected. Why? Because of over-breathing. When we take too many breaths too quickly, that can keep our bodies in a state of low-grade stress.
How to Test Your Score
Sit comfortably and breathe normally through your nose for about a minute.
Take a normal breath in and out through your nose—no deep breathing.
After the exhale, gently hold your breath (you may want to pinch your nose) and start a timer.
Stop timing when you feel the first real urge to breathe (a throat contraction, a slight movement in your diaphragm, or that subtle I should breathe now feeling).
Your time is your BOLT score.
🔹 Important: This isn’t a breath-holding contest. The goal isn’t to push yourself to the point of choking for air—it’s simply to notice when your body naturally signals for more oxygen.
How to Interpret Your BOLT Score
🟥 10 seconds or less → Dysfunctional breathing. Likely over-breathing, which is common in times of stress and anxiety, and with conditions like sleep apnea.
🟧 10–20 seconds → Below optimal. Your breathing is likely inefficient.
🟨 20–30 seconds → Functional but could improve. Your breath is working for you, but there’s room for optimization.
🟩 30–40 seconds → Good breathing efficiency and CO₂ tolerance. You’re in a great place!
🟢 40+ seconds → Excellent respiratory resilience. Your breathing is at its peak. 🙌
So, how did you do? Hit reply or if you’re brave enough, drop a comment with your BOLT score! I promise not to judge. We all start somewhere.
And stay tuned—I’ll be sharing simple tips next week to help you increase your score and improve your breathing health.
After all, you have to breathe anyway. Might as well take advantage. 💨✨
Last Gasp
Always first draw fresh breath after outbursts of vanity and complacency.
~ Franz Kafka
The Full Exhale
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