A nose is for breathing, a mouth is for eating
See how many of these questions you answer “yes” to:
• Do you sometimes breathe through your mouth as you go about your daily activities?
• Do you breathe through your mouth during deep sleep? (If you are not sure, do you wake up with a dry mouth in the morning?)
• Do you snore or hold your breath during sleep?
• Can you visibly notice your breathing during rest? To find out, take a look at your breathing right now. Spend a minute observing the movements of your chest or abdomen as you take each breath. The more movement you see, the heavier you breathe.
• When you observe your breathing, do you see more movements from the chest than from the abdomen?
• Do you regularly sigh throughout the day? (While one sigh every now and again is not an issue, regular sighing is enough to maintain chronic overbreathing.)
• Do you sometimes hear your breathing during rest?
• Do you experience symptoms resulting from habitual overbreathing, such as nasal congestion, tightening of the airways, fatigue, dizziness, or light-headedness?
Getting Started – How
Breathing through your nose at night
The Body Oxygen Level Test (BOLT)
How Fit Are You Really?
1. Take a normal breath in through your nose and allow a normal breath out through your nose.
2. Hold your nose with your fingers to prevent air from entering your lungs.
3. Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat as the body gives the message to resume breathing.
Note that BOLT is not a measurement of how long you can hold your breath but simply the time it takes for your body to react to a lack of air.
4. Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm.
5. Resume normal breathing.
Please be aware of the following important points when measuring your BOLT score:
• The breath is taken after a gentle exhalation.
• The breath is held until the breathing muscles first begin to move. You are not measuring the maximum time that you can hold your breath.
• If you do not feel the first involuntary movements of your breathing muscles, then release your nose when you feel the first definite urge or first distinct stress to resume breathing.
• The BOLT is not an exercise to correct your breathing.
A common starting BOLT score for an individual who exercises regularly at a moderate intensity will be approximately 20 seconds. If your BOLT score is below 20 seconds, depending on genetic predisposition, you will probably find you experience a blocked nose , coughing, wheezing, disrupted sleep, snoring, fatigue, and excessive breathlessness during physical exercise. Each time that your BOLT score increases by 5 seconds, you will feel better , with more energy and reduced breathlessness during physical exercise. The aim of the Oxygen Advantage program is to increase your BOLT score to 40 seconds, and this can be realistically achieved.
Walk and hold exercise:
After a minute of continuous walking, gently exhale and pinch your nose to hold your breath. If you feel uncomfortable pinching your nose while walking in public, you can simply hold your breath without holding your nose. Continue to walk while holding your breath until you feel a medium to strong air shortage.
Release your nose, inhale through it, and minimize your breathing by taking very short breaths for about 15 seconds. Then allow your breathing to return to normal.
Continue walking for around 30 seconds while breathing through your nose, then gently exhale and pinch your nose with your fingers. Walk while holding the breath until you feel a medium to strong hunger for air. Release your nose and minimize your breathing by taking short breaths in and out through your nose for about 15 seconds. Then allow your breathing to revert to normal.
Repeat breath holds 8 to 10 times: While continuing to walk, perform a breath hold every minute or so in order to create a medium to strong need for air. Minimize your breathing for 15 seconds following each breath hold.
At first you may only be able to hold your breath for 20 or 30 paces before you feel a strong air shortage (or less if you have asthma or are out of breath).
Getting Started – When and Where
Reference and Resources