How to Check Your Lung Health With the BOLT Score Test | Easy Home Breathing Fitness Guide
What Is the BOLT Score and Why Should You Care?
Ever wondered how fit your lungs really are—without expensive tests or equipment? Leading neurologist Dr Sudhir Kumar from CMC Vellore recommends the Body Oxygen Level Test (BOLT) as a simple, science-backed way to assess your breathing efficiency and carbon dioxide tolerance. Used by athletes and wellness experts, this test offers a quick snapshot of your respiratory health right at home.
Try the BOLT score today for a simple, insightful look at your lung health—and breathe easy knowing where you stand!
🏠 How to Do the BOLT Score Test Correctly
- Sit upright and relaxed, breathe naturally for a few minutes.
- Inhale and exhale gently through your nose.
- Pinch your nose to stop airflow and start timing.
- Hold your breath only until you first feel the urge to breathe, then release your nose and inhale calmly.
- Record your time in seconds.
How to Interpret Your Score
- 20–30 seconds: Healthy for most adults.
- Over 40 seconds: Excellent breathing efficiency—like trained athletes!
- Less than 20 seconds: May indicate poor breathing patterns, low fitness, or other issues. Anxiety and poor sleep can also affect results.
⚠️ Safety Tips Before You Test
- Always do the test sitting down—never while standing, driving, or in water.
- If you have heart or lung conditions, consult your doctor first.
- Remember, the BOLT score is for self-awareness, not diagnosis.
📈 Track Your Progress Over Time
Your BOLT score can fluctuate with stress, rest, or health changes. Track your score over weeks to monitor improvements as you work on your fitness and breathing habits.