The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You

Program for BOLT Score of 10 to 20 Seconds • Measure your BOLT score each morning after waking. • Breathe through the nose at all times. Wear paper tape across your lips during sleep to ensure nasal breathing at night. • Regularly observe your breathing throughout the day to ensure it stays calm and soft. • Swallow or hold the breath any time you f

The most common mistake is to deliberately tense the muscles of the chest or abdomen to restrict breathing movements.

Body Oxygen Level Test (BOLT) 1. Nose Unblocking Exercise 2. Breathe Light to Breathe Right 3. Breathe Light to Breathe Right—Jogging, Running, or Any Other Activity 4. Breathing Recovery, Improved Concentration 5. Simulate High-Altitude Training—Walking 6. Simulate High-Altitude Training—Running, Cycling, Swimming 7. Advanced Simulation of High-Al

You should be able to recover your breathing within 2 to 3 breaths following a breath hold.

My life was completely transformed by three simple techniques: breathing lightly, merging with my inner body, and bringing my attention into the present moment.

To reduce and eventually eliminate breathing through the mouth at night, follow these guidelines: • Avoid eating within the 2 hours before sleep, as the process of digestion increases breathing. • Keep your bedroom cool and airy (but not cold). A hot and stuffy room will only serve to increase breathing. • Sleep on your front or left side; sleeping

To unblock the nose, perform the following: 1. Take a small, silent breath in and a small, silent breath out through your nose. 2. Pinch your nose with your fingers to hold your breath. 3. Walk as many paces as possible with your breath held. Try to build up a strong air shortage, without overdoing it, of course! 4. When you resume breathing, do so

We are conditioned to believe that in order to be productive and successful we must be constantly doing something. This belief, which forms the basis of modern society, is quite insane. We are not human doings; we are human beings.

Breath holding can also be incorporated into a jog, run, or bike ride. While you may not be able to hold your breath for as many paces during a jog as you can during a walk, the quality of the exercise will be better because of the greater accumulation of carbon dioxide in the blood.