The 60-second test that tells you more about your health than your last doctor’s visit 🫁

Most people have never heard of it. Most doctors don’t use it. It’s called your BOLT score and it’s the single best indicator of how well your nervous system is regulating.

Here’s how to take it (do it now, takes one minute):

1. Sit comfortably. Breathe normally for 30 seconds.
2. After a normal exhale, pinch your nose closed.
3. Time how long until you feel the FIRST urge to breathe. Not the maximum hold. The first urge.
4. That number is your BOLT score.

What it means:

→ Under 10 seconds → significant breathing dysfunction. Likely tied to anxiety, poor sleep, low energy.
→ 10–20 seconds → where most people sit. Suboptimal. Room to grow.
→ 20–30 seconds → good. Your nervous system has flexibility.
→ 30+ seconds → elite.

This is what consistent breathwork builds. Most marathon runners score under 20.

Fitness ≠ CO2 tolerance.
Consistent breathwork raises this number by 2–3 seconds every month.
Which means your nervous system is literally getting more efficient with every session you put in.