Interesting test, I suppose the most important is to focus on breathing "normal" before holding the breath to guarantee authentic results. One can "cheat" on oneself easily by breathing in deeper in the minute before the test, than one usually does when breathing unconsciously. (The "Wim Hof method" comes to mind, which makes you inhale especially deep ~20x and then hold your breath - for easily 2-3x as long as comfortably possible in the test).
Thanks for asking! I also work on meditation ( with controlled breathing), box breathing ( 4sec inhale, 4 hold, 4sec exhale, 4 hold and repeat) for a few minutes, and also just working on nasal breathing with my running as often as possible. I also enjoy some hypoxic breath hold work with my swim training. I might look at some of these methods with another video in 2023
I had a similar thing as a kid, I did cross country racing for my school till after one race I had an "asthma attack" the paramedics looked after me and said to go to the asthma clinic, they said the same, that I had sports induced asthma and I stopped running! I carried on being a physical kid, spent most of my life on rollerblades, and played football/soccer, but didn't start running again until a couple of years ago (I just turned 40 this year), since doing my first race this summer since I was at school I'm totally addicted now and love running! So this was a blast from the past as being reminded why I stopped running nearly 30 years ago! I did the breathing test in the video and my time was 58 seconds so I'm happy with that, I have thought about how my breathing seems to be ok now but thanks for the video as was a good way to test my breathing out! 👍
Thanks for sharing your experience! I wish more people in our medical system were aware of breath work and how disordered patterns can contribute to a number of respiratory complaints. Many are just given medication without simple education that can make all the difference.
@@TheRunExperience I was given an inhaler (was a different inhaler to the usual gas inhalers you usually see) for about a year but I rarely used it, never been a fan of medication unless it's really necessary. I remember my dad bought me a breath training type device back in the 90s that was similar to some expensive ones I see now but was just a basic breath restrictor so it had adjustable levels of resistance to try and improve your breathing, I got bored of it eventually but I did like the idea of it! I assumed that I "grew out of" my asthma but was always wary of it as an adult. I've always been quite self-analytical about my running and therefore my breathing too (hence why I follow RUclips pages such as yours). I occasionally do the Breathwork feature on my Garmin app, but haven't done it in a while so should probably start doing it again and make it more of a regular thing!
Kia ora Brad, I found this really interesting. I haven't tested to see my score yet, but I will, thank you. I recently read the book Breath by James Nestor and found it utterly fascinating. You may have read it too. I wonder if you have any other books/resources you'd recommend. I didn't know about the benefits of nasal breathing until I read Breath. Thanks again as always for your top notch content. Amy, Welly
I did it today in the noon or a bit later and I lasted almost 20 sec and I did it again 30 min ago and lasted 40 sec . Not sure if I could hold more because of the running session, and I'm new to the running world.. I wasn't capable to run properly for most of my life and I ignored it until a few days ago.
Nothing. This test is only one aspect of your fitness/wellness/breathing efficiency- work on some nasal breath work and look at retesting again in a few weeks. Breathing efficiency and co2 tolerance is another aspect that you can train.
my bolt test came up 8 seconds even though i run a lot and have good muscular endurance, i suppose my body is exceptionally intolerant to co2 and i should look at reasons for this sudden onset gasping
Vo2 max is a measure of the maximum amount of oxygen your body can utilize during exercise. It's also called peak oxygen uptake , maximal oxygen uptake, or maximal aerobic capacity. This test is measuring your bodies tolerance to CO2. The BOLT score (Body Oxygen Level Test) is a subjective measure of breathlessness. It gives feedback on functional breathing and exercise tolerance. The lower your BOLT score in seconds, the greater your breathing volume is likely to be. The greater your breathing volume, the more breathlessness you will experience during exercise. You can have a high VO2 max and poor breathing efficiency- and in this case working on your breathing mechanics could help improve your overall performance. The breathing efficiency and CO2 tolerance is only one aspect in a myriad of factors that contribute to wellness & running performance.
Asthma acquired as a teenager makes running each day an unknown performance prediction. With allergies it becomes necessary to take an antihistamine during a race.
30 seconds for me and you were spot on with the explanation. Hopefully I can get better.
Interesting test, I suppose the most important is to focus on breathing "normal" before holding the breath to guarantee authentic results.
One can "cheat" on oneself easily by breathing in deeper in the minute before the test, than one usually does when breathing unconsciously.
(The "Wim Hof method" comes to mind, which makes you inhale especially deep ~20x and then hold your breath - for easily 2-3x as long as comfortably possible in the test).
Exactly
Recommended breathing exercises besides yoga please?
Thanks for asking! I also work on meditation ( with controlled breathing), box breathing ( 4sec inhale, 4 hold, 4sec exhale, 4 hold and repeat) for a few minutes, and also just working on nasal breathing with my running as often as possible. I also enjoy some hypoxic breath hold work with my swim training.
I might look at some of these methods with another video in 2023
The author mentioned, Patrick McKewon has a book called Oxygen Advantage with more information.
I’ve used WIM Hoff for breathing exercises with excellent results.
I had a similar thing as a kid, I did cross country racing for my school till after one race I had an "asthma attack" the paramedics looked after me and said to go to the asthma clinic, they said the same, that I had sports induced asthma and I stopped running!
I carried on being a physical kid, spent most of my life on rollerblades, and played football/soccer, but didn't start running again until a couple of years ago (I just turned 40 this year), since doing my first race this summer since I was at school I'm totally addicted now and love running! So this was a blast from the past as being reminded why I stopped running nearly 30 years ago! I did the breathing test in the video and my time was 58 seconds so I'm happy with that, I have thought about how my breathing seems to be ok now but thanks for the video as was a good way to test my breathing out! 👍
Thanks for sharing your experience! I wish more people in our medical system were aware of breath work and how disordered patterns can contribute to a number of respiratory complaints. Many are just given medication without simple education that can make all the difference.
@@TheRunExperience I was given an inhaler (was a different inhaler to the usual gas inhalers you usually see) for about a year but I rarely used it, never been a fan of medication unless it's really necessary. I remember my dad bought me a breath training type device back in the 90s that was similar to some expensive ones I see now but was just a basic breath restrictor so it had adjustable levels of resistance to try and improve your breathing, I got bored of it eventually but I did like the idea of it! I assumed that I "grew out of" my asthma but was always wary of it as an adult. I've always been quite self-analytical about my running and therefore my breathing too (hence why I follow RUclips pages such as yours). I occasionally do the Breathwork feature on my Garmin app, but haven't done it in a while so should probably start doing it again and make it more of a regular thing!
Kia ora Brad, I found this really interesting. I haven't tested to see my score yet, but I will, thank you. I recently read the book Breath by James Nestor and found it utterly fascinating. You may have read it too. I wonder if you have any other books/resources you'd recommend. I didn't know about the benefits of nasal breathing until I read Breath. Thanks again as always for your top notch content. Amy, Welly
That’s a great book! How to take a breath by Tania Clifton Smith is also very good. Thanks for the feedback
On my 1st try it was around 30 seoncds. On 2nd around 35 seconds.
Use the test periodically to assess your CO2 tolerance. Thanks for commenting
I did it today in the noon or a bit later and I lasted almost 20 sec and I did it again 30 min ago and lasted 40 sec . Not sure if I could hold more because of the running session, and I'm new to the running world.. I wasn't capable to run properly for most of my life and I ignored it until a few days ago.
Use the test as an ongoing measure of your breathing efficiency. Good work Juan
I have run a half-marathon in 1:17h and could only hold my breath for 20sec. What am I doing wrong? 😳
Nothing. This test is only one aspect of your fitness/wellness/breathing efficiency- work on some nasal breath work and look at retesting again in a few weeks. Breathing efficiency and co2 tolerance is another aspect that you can train.
my bolt test came up 8 seconds even though i run a lot and have good muscular endurance, i suppose my body is exceptionally intolerant to co2 and i should look at reasons for this sudden onset gasping
Absolutely. Try some controlled nasal breathing for 30sec and retry.
Vo2 max?
Vo2 max is a measure of the maximum amount of oxygen your body can utilize during exercise. It's also called peak oxygen uptake , maximal oxygen uptake, or maximal aerobic capacity.
This test is measuring your bodies tolerance to CO2. The BOLT score (Body Oxygen Level Test) is a subjective measure of breathlessness. It gives feedback on functional breathing and exercise tolerance.
The lower your BOLT score in seconds, the greater your breathing volume is likely to be. The greater your breathing volume, the more breathlessness you will experience during exercise.
You can have a high VO2 max and poor breathing efficiency- and in this case working on your breathing mechanics could help improve your overall performance. The breathing efficiency and CO2 tolerance is only one aspect in a myriad of factors that contribute to wellness & running performance.
Asthma acquired as a teenager makes running each day an unknown performance prediction. With allergies it becomes necessary to take an antihistamine during a race.
30 seconds, I suppose I’m in a bad shape
Not at all. This test is just one measure of your wellness/breathing efficiency/ co2 tolerance- breath work is an ongoing journey.