How to determine the efficiency of your breathing:

Figure out our BOLT (Blood Oxygen Level Test) score.

Since the 1970s researchers have noted the length of time of a comfortable breath hold is a reliable metric for determining breathlessness during exercise.

The longer you can comfortably hold your breath, the less breathlessness you’ll feel during intense exercise and the better endurance you’ll have.

Your BOLT score can be determined thusly:

•Take a normal breath in through your nose and allow a normal breath out through your nose.

•Hold your breath (you can pinch your nose as well)

•Time the number of seconds until you feel the first definite desire to breathe

This is not about holding your breath as long as possible. When you feel the first stresses of your body urging you to breathe (e.g. involuntary contractions of your breathing muscles), stop the timer.

You’ll know you’ve performed the test correctly if you DON’T need to take in a big breath after you stop your breath hold.

A common BOLT score for someone who exercises regularly is 20 seconds (mine was 18).

The ideal BOLT score for a healthy individual is 40 seconds. You’ll see a huge reduction in breathlessness during intense exercise and a bump up in your performance.

To increase your BOLT score there a bunch of exercises you can do – my score is now 25 seconds (lots of room for improvement).

Oxygen Advantage: https://amzn.to/30kQnT6  - this is the book you need to read if you want to improve your breathing.