The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You

by Patrick McKeown

Program for BOLT Score of 10 to 20 Seconds • Measure your BOLT score each morning after waking. • Breathe through the nose at all times. Wear paper tape across your lips during sleep to ensure nasal breathing at night. • Regularly observe your breathing throughout the day to ensure it stays calm and soft. • Swallow or hold the breath any time you feel a sigh coming. If you miss a sigh, then gently exhale through your nose and hold your breath for 5 to 10 seconds to compensate. • Practice the Breathe Light to Breathe Right or Breathing Recovery exercise for 10 minutes, 3 times a day: once in the morning, once during the afternoon, and once before bed. • Practice Breathe Light to Breathe Right—Walking for between 30 and 60 minutes per day; you can slow jog if your BOLT score is greater than 15 seconds. • Fill in the following chart to mark your progress.