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

by Patrick McKeown

BOLT now: 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.

BOLT