— BOLT ASSESSMENT
Hello, .
Run the assessment, or scroll down to see your history.
— THE ASSESSMENT
Sit upright and settle for 10 minutes
Breathe normally through your nose. Don't skip this. Measuring straight after activity, caffeine or a stressful call gives you a number that means nothing.
A normal breath in, a normal breath out
Through the nose, both ways. Normal means normal. Don't take a deep breath, and don't force the exhale.
Pinch your nose and start the timer
Hold after the exhale, with your lungs at their natural resting volume.
Stop at the first definite urge to breathe
Not the maximum you can push to. Stop at the first real signal, or the first involuntary twitch of your breathing muscles. This is where most people get it wrong and record a number that isn't their BOLT score.
Your breathing should return to normal immediately
If you're gasping or need two or three recovery breaths, you held too long. Rest and run it again.
Follow the steps
Accuracy matters more than a big number. Do it the same way every time.
Before you start. Don't do this if you're pregnant, or if you have high blood pressure, a cardiovascular condition, epilepsy, diabetes, or any serious health condition, without checking with your GP first. Stop if you feel unwell. This is a self-assessment tool, not a medical test, and it doesn't diagnose anything.
Recorded 0.0 seconds
Tip: press Space to start and stop
— YOUR HISTORY
Progress over time
— WHAT NEXT
A number is a starting point
Measuring tells you where you are. Moving it takes deliberate practice, matched to what your body is actually doing.
That's what the six-week reset does. We take this measurement properly, add your wearable data, and train it against a plan built around your values rather than a generic protocol.
One client moved from 16 seconds to 36 in four weeks.
REMINDER
Measure at the same time of day
First thing in the morning, before coffee, is the most consistent. Comparing a Monday morning score to a Friday evening one tells you very little.
FREQUENCY
Weekly is plenty
Daily measurement mostly records noise. Weekly gives you a trend you can act on.