Free Breathing Tool
BOLT Score Tracker
Measure your CO2 tolerance. Track your progress. Watch your breathing improve over time.
What is the BOLT Score?
BOLT stands for Body Oxygen Level Test. It was developed by Patrick McKeown as a simple way to measure your tolerance to carbon dioxide. A higher BOLT score means your body handles CO2 more efficiently, which translates to calmer breathing, better oxygen delivery to your tissues, and a more regulated nervous system.
The test does not measure how long you can hold your breath through willpower. It measures the point where your body sends the first signal to breathe. That distinction matters. You are not forcing anything. You are listening.
Most people who breathe through their mouth or over breathe will score under 20 seconds. With consistent nasal breathing and proper breathwork practice, scores of 30 to 40 seconds are realistic within a few weeks.
Take the Test
Instructions
- 1. Sit upright and relax for a minute.
- 2. Take a normal breath in through your nose.
- 3. Let it out gently.
- 4. Pinch your nose and start the timer.
- 5. Stop when you feel the first urge to breathe.
Do not push past the first urge. This is not a max hold. The moment your body wants air, that is your score.
seconds
Press spacebar to start and stop
Your Progress
No entries yet. Take the test and save your score to start tracking.
Score Guide
Your breathing needs work. Start with nasal breathing 24/7.
Below average. Extended exhale practice will help.
Getting there. Coherent breathing and light CO2 work.
Good. You have a solid foundation. Time for advanced holds.
Excellent. Your CO2 tolerance is strong.
Ready to improve your score?
7 Day Nervous System Reset
Seven days of guided breathwork designed to lower your stress response, improve your CO2 tolerance, and build a breathing practice that sticks. Most participants see their BOLT score increase by 5 to 10 seconds.
Start the 7 Day Reset