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

by Patrick McKeown

The good news is that your BOLT score can easily be increased with a series of simple breathing exercises incorporated into your existing way of life or exercise regimen. 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.