Simple Breathing Goals

Following a Well-Being Monday session on "Breathing: Unlocking Your Potential Through Breath", Shane O´Connor and Patrick McKeown created this actionable guide to breathing smarter through setting goals that lead to lasting change

Taking care of yourself is always a priority, and there´s no better time than now to focus on setting goals that truly matter: simple, sustainable, and transformative. Let´s focus on a goal that’s easy to start, sustainable to maintain, and life-changing in its results: Breathing Smarter.

With just a few minutes of daily practice, you can:

• Feel calmer and more focused throughout your day.

• Sleep better and wake up refreshed.

• Improve endurance and recovery in your workouts.

Breathing Goals: 5 Practical tips for lasting change

1. Start with the bolt test 

The Body Oxygen Level Test (BOLT) is your starting point for assessing breathing efficiency and functional breathing patterns.

How to Measure Your BOLT Score:

1. Sit comfortably and take a normal breath in and out through your nose.

2. After exhaling normally, hold your breath and pinch your nose closed.

3. Start a timer and measure how many seconds pass until you feel the first definite urge to breathe (e.g., tightening of the throat, a swallow reflex, or an abdominal contraction).

4. Stop the timer and resume breathing calmly through your nose.

What Your BOLT Score Tells You:

• Below 10 seconds: Breathing may be noisy, irregular, and cause disrupted sleep or fatigue.

• 10–20 seconds: Breathing might be compromised by mouth breathing, snoring, or airway issues.

• 20–30 seconds: Generally calm breathing, but with room for improvement.

• 40 seconds and above: The gold standard for functional breathing efficiency.

How to Improve Your BOLT Score:

✅ Practice Light Breathing Exercises to create a sensation of air hunger.

✅ Add Short Breath Holds during rest and light activity.

🎥 Watch This Video Guide to Improving Your BOLT Score 

Every improvement counts. Gradually increasing your BOLT score will lead to noticeable changes in your health, focus, and physical endurance.

2. build daily habits

Improving your breathing doesn’t require extra time or a new task on your to-do list—it’s about using the moments you already have with intention. 

You can practice breathwork anywhere, anytime, like while waiting in line, during a short work break, as you walk from one place to another and before falling asleep at night.  

Why Consistency Matters:

✅ Small, regular practices are more effective than sporadic long sessions.

✅ Daily habits make breathing exercises feel natural and effortless.

✅ Over time, consistent breathwork will improve your focus, resilience, and overall well-being.

🎥 A Simple Exercise to Train Your Breathing During a Walk 

Small, consistent habits add up. Focus on the moments you already have, and your breathwork will become second nature.

3. track your progress 

Progress you can see is progress you can sustain. Tracking your breathing journey keeps you accountable and turns small wins into powerful motivation.

What to Track:

✅ Your BOLT Score: Measure it regularly and note improvements over time.

✅ Your Experience During Activities: Are you feeling less breathless? More focused?

✅ Your Mental and Physical State: Track changes in energy, sleep quality, and stress levels.

📲 Download the Free Oxygen Advantage App Today 

Seeing your progress on paper—or in an app—turns small improvements into powerful motivation.

4. integrate nasal breathing into daily life and training 

By switching from mouth breathing to nasal breathing during your everyday routines, including physical activity, it might feel challenging at first, but the benefits are undeniable:

✅ Enhanced Oxygen Delivery: Better energy and endurance.

✅ Reduced Lactic Acid Buildup: Delayed fatigue during activity.

✅ Improved Recovery: Faster recovery after workouts.

 How to Start Training with Nasal Breathing:

•Start with Light Activities: Begin with walking, slow jogging, or yoga, focusing on nasal breathing.

• Progress Gradually: Slowly increase intensity with cycling, running, or strength training—all while breathing only through your nose.

• Focus on Diaphragmatic Breathing: Breathe deeply into your diaphragm to maximize oxygen exchange.

• Add Small Breath Holds: During walking or light activity, include short breath holds to improve carbon dioxide tolerance.

• Prioritize Recovery Breathing: After training, spend 5–10 minutes practicing light, slow nasal breathing to support muscle repair and recovery.

🎥 Watch: Why Breathing Patterns Matter in Physical Exercise 

Every training session with nasal breathing retrains your body and brain for better performance and recovery.

5. overcome challenges 

Improving your breathing patterns takes time, patience, and consistency. Discomfort is normal, and progress might feel slow at first—but every effort matters.

Common Challenges and How to Tackle Them:

✅ Discomfort from Air Hunger: Start with shorter, gentler breath-hold exercises and build gradually.

✅ Difficulty Maintaining Nasal Breathing During Exercise: Begin with light activities and slowly increase intensity.

✅ Impatience with Progress: Track your BOLT score regularly and celebrate small wins.

✅ Struggling with Nasal Breathing at Night: Use a gentle mouth tape like Myotape to encourage nasal breathing during sleep. 

👉 Join Our Community for Ongoing Tips and Support 

It’s normal to face resistance when making changes—but every effort you put in will come back to you tenfold in better focus, greater endurance, and improved well-being.

invest in your breathing, invest in yourself

Your breath is one of your most powerful tools for better health, sharper focus, and lasting resilience. Start today, stay consistent, and begin on a journey of clarity, calm, and peak performance—one breath at a time. 

Here’s to breathing smarter, feeling better, and reaching your goals!

If you have any specific questions about navigating any of these goals and breathing aspirations for the year ahead, feel free to reach out to Prof. Shane O'Connor from the Center for Health & Well-being who is also an Advanced Oxygen Advantage Instructor.

Sincerely, 

Your IE Center for Health & Well-Being team in collaboration with our friends at the Oxygen Advantage Team