By Col Wajid Hussain
During physical exercise, breathing volume increases and consequently, more carbon dioxide is produced. With BOLT score higher than 30 seconds, there is a reasonable match between the production of carbon dioxide(CO2) from increased muscle movement and the elimination of it by breathing. Problem arises when BOLT score is less than 20 seconds. At this score over breathing will eliminate more CO2 than the amount that is produced through exercise. This all leads to a net loss of CO2, reduced oxygen delivery, and constriction of blood vessels and airways. Such a scenario, creates negative implications for overall health.
General rule for the relationship between BOLT scores and breathing volume The lower the BOLT score, there is need to control breathing during rest and physical exercise. Best solution is to aim for BOLT score of 40 seconds making it easier to exercise at a higher intensity while still retaining a calm and even breathing pattern. BOLT, progress can be measured by counting how many paces that they the individuals are able to hold breath while walking.
With health problems or with a BOLT score shorter than 10 seconds, do not attempt breath holds. Do breath holds only, BOLT score longer than 10 seconds. It is also advisable to have a BOLT score of at least 20 seconds before attempting breath holding during jogging or running.
Steps to Increase BOLT Score
1. Breathe through nose, day and night for stopping losses of (CO2) . Stop sighing; instead, swallow or suppress the sigh. One sigh taken every few minutes is enough to maintain chronic over breathing. If you notice your sighs only after they have taken place, then hold your breath for 10 to 15 seconds to help compensate for the loss of CO2
2. Individuals with a low BOLT score are often tired, and yawn frequently in a day. They should avoid taking big breaths when yawning .Likewise, individuals who have to talk a lot for living for a living need to to slow down the speed of talking by using shorter sentences( sorry ladies), and take a gentle breath through nose between each sentence.
3. A strong air shortage is necessary to increase your BOLT score from 20 to 40 seconds. You will feel better each time your BOLT score increases by 5 seconds during the first 2 to 3 weeks and BOLT score from 20 to 40 seconds, in a period of 3 months after performing the suggested exercises. -Pak Destiny