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Did you know...
that stress is linked to breathing too much?
The results from a swedish study from Ristiniemi et al. (2013) shows that chronic stress and burnout at work is tightly linked to chronic hyperventilation syndrome (CHS).
Would you have guessed that...
10 %
10% of the general population are estimated to have breathing disorders
29 %
These numbers rise to 29% for asthmatics
75 %
And are up to 75% for people with anxiety and panic attacks
What this means for you:
Many people breathe inefficiently or can radically improve. So how is your breathing? Take the guesswork out of it.
Take the free test!
How well do you breathe?
The Body Oxygen Level Test (BOLT) measures how sensitive your body is to carbon dioxide and serves as a good indicator of your breathing efficiency. Please carefully follow the instructions and talk to your licensed physician, when you have serious health conditions or are pregnant.
Of course, these values only act as general indicators and can only serve as a first starting point. During personal coachings and some programs I go through an advanced protocol to check your status of breathing, including minute ventilation, breath consistency, biomechanics of breathing etc.
BOLT TEST
1. Do this after waking up or relaxing for at least 5 minutes.
2. Take a normal breathe in and out through your nose.
3. After the exhale, pinch you nose and hold your breath.
4. Time how many seconds pass until you feel the first distinct urge to breathe.
5. Release your nose. When you resume breathing, your breathing should be normal.
Interpretation
The BOLT Score is very subjective and depends on timing and other factors. Generally, you can interpret your result as follows:
<10 seconds: Very low, indicates dysfunctional breathing patterns
10-20 seconds: Low, reduced breathing efficiency
20-30 seconds: Likely functional, relatively efficient breathing
30-40 seconds: Optimal range, well-developed breathing with palpable benefits
40+ seconds: Excellent, seen in elite athletes and long-term breath practitioners.
5 Science-Backed Benefits of Breathwork
Light, nasal breathing boosts nitric oxide and CO₂, helping oxygen reach lungs, muscles, tissues, and mitochondria more effectively.
Efficient Oxygen Delivery
Nervous System Balance
Slow breathing boosts HRV, calms the nervous system, stimulates vagal response and relieves stress and anxiety.
Breath training boosts performance, reduces fatigue, improves posture, and safely mimics high-altitude training.
More Energy
Improved Focus
Breath-holding boosts CO₂ tolerance, important for enhancing focus and brain-heart circulation.
Breathing techniques can improve sleep by calming the nervous system, lowering heart rate, and reducing nighttime wakeups.
Better Sleep
People who love it!
"I have had respect for the transformative potential of breathwork. Daniel understands emotions and how to guide you through a long breathing session. It was especially helpful that he is an experienced breathwork instructor, able to provide detailed, scientific explanations — even down to the cellular level of what happens in your body. If you want to learn how to use breathwork, I highly recommend reaching out to Daniel!
Kati B., Germany
Hey! I am Daniel,
founder of Breath and Work.
Ten years ago, I was often sick, low on energy, and short of breath - despite being active. I discovered my breathing was dysfunctional and doing little to reduce stress, support my immune system, or restore energy.
Learning and practicing breathwork changed everything. It became a daily habit that transformed my body and mind.
Now, I dedicate my work to sharing breathwork - from 1:1 coaching and corporate talks to full transformation programs.
Start benefiting from Breathwork now!
Drop me a message or book a free discovery call with me today.
Free Discovery Call
25 min • Free
