Summary
Michael Sandler interviews Patrick McKeown about the Oxygen Advantage method, covering the BOLT test, nasal breathing, and practical breath-change techniques. McKeown explains how the BOLT (Body Oxygen Level Test) works as a measurement of comfortable breath-hold time, with 40 seconds being the target for athletes and most people scoring 10-20 seconds. He discusses the relationship between breathing volume, CO2 sensitivity, and oxygen delivery, and introduces listeners to the concept that we should breathe just the right amount of air, not too much. The conversation also covers how breathing patterns affect sleep quality, sex drive, and emotional wellbeing.
Key Points
- The BOLT test measures comfortable breath-hold time after a normal exhale, with 40 seconds as the ideal score
- Most athletes score only 10-20 seconds on the BOLT test, indicating significant room for improvement
- As CO2 accumulates during the breath hold, the respiratory center in the brain signals the diaphragm to breathe
- People with low BOLT scores experience more breathlessness during physical exercise
- McKeown advocates for breathing the right amount of air, comparing it to eating and drinking the right amounts
- Low BOLT scores are associated with asthma symptoms, sleep apnea, and anxiety
- Improving BOLT score through nasal breathing practice can enhance athletic performance, sleep, and emotional regulation
Key Moments
McKeown explains the BOLT test and ideal scores
Patrick McKeown walks through the BOLT test procedure and explains that a good score is 40 seconds, while most athletes only manage 10-20 seconds.
"We have the BOLT about, you know, it stands for the body oxygen level test. And it's a measurement of comfortable breath hold time. So the individual takes a small breath in, a small breath out, and they pinch their nose to hold their breath."
Athletes with low BOLT scores have huge room for improvement
McKeown references William McArdle's research showing athletes should be able to hold their breath for 40 seconds on exhalation, but most only manage 10-20.
"On page 289 of that book, he says that when an athlete exhales, they should be able to hold their breath for up to 40 seconds before the urge is there to initiate respiration."
How breathing volume affects health and performance
McKeown draws an analogy between breathing volume and food/water intake, arguing we should breathe just the right amount, not too much.
"There's a certain amount of food that we should be eating each day. There's a certain amount of water we should be drinking each day. And there's a certain amount of air we should be breathing each day. How much air should we breathe? It shouldn't be too much. It shouldn't be too little. It should be just right."
