Many people today are afraid of being infected with the Covid-19 virus. In people with weakened health, it often attacks the lungs, which in severe cases can lead to life-threatening pneumonia. Many are waiting for a vaccination appointment. Getting vaccinated with an effective vaccine—such as those by Pfizer/BioNTech or Moderna—is undoubtedly important. But even before and after vaccination, we can take proactive steps to optimize our physical and mental well-being, increasing our resistance to the coronavirus and its mutations.
It is crucial to optimize our breathing and understand how to strengthen our lungs and entire metabolism. In his groundbreaking book Oxygen Advantage, Patrick McKeown explains why breathing is so vital—and how most of us over-breathe through the mouth, thereby depriving the body of the oxygen it needs to stay fit and healthy. In countries such as China, Taiwan, South Korea, and Cambodia—which have coped relatively well with the pandemic—many people practice Qi Gong. This meditative, holistic form of movement stimulates the entire metabolism and is based, among other things, on targeted diaphragmatic breathing through the nose. Qi Gong has preventive and healing effects, strengthens the constitution, slows skin aging, and may help extend life expectancy. Anyone walking through the parks of Taipei will notice that Qi Gong is a mass movement there.
This holistic worldview offers many advantages when dealing with infectious diseases like Covid-19. A virus cannot live on its own—it needs our cells. If those cells are strengthened through targeted self-optimization, it becomes harder for the virus to take hold. As a result, people often either don’t get sick at all or only experience mild symptoms.
To prevent infection, a strong immune system is essential. But it can only function properly if the metabolism is running at full speed—which in turn is only possible when stimulated by proper breathing.
The Bolt Score Test – how efficient is your breathing?
You should first determine how efficient your breathing currently is. The Bolt Score Test can help:
- Take a comfortable position (e.g., reclined sitting or lying on your back) and stay still for at least five minutes.
- Inhale gently through your nose and exhale gently through your nose.
- After exhaling, pinch your nose closed with your fingers. Keep your mouth shut.
- Count the seconds until you feel the first strong urge to breathe again (such as belly muscle contraction or flaring nostrils).
- This measured time is your score. Resume relaxed breathing afterward.
Breathing exercises to boost your resilience
You want to improve your breathing and become fitter and more resilient against Covid-19? Luckily, it’s easier than you think.
Take a small, gentle breath through your nose and exhale gently through your mouth. Then pinch your nose shut and gently nod your head up and down. Hold your breath as long as possible. Then release your nose and breathe again through your nose. Wait 30 to 60 seconds and repeat the exercise.
In cultures that have handled the pandemic better than many Western countries, nasal breathing is a long-established tradition. The Samurai in Japan already knew about its power. In China’s Tang dynasty, monks used nasal breathing during meditation.
Nasal breathing, which involves deep inhalation into the diaphragm and longer exhalation, increases blood oxygen saturation by 10–15% compared to mouth breathing. This improves oxygen supply to the organs and increases energy levels—thereby enhancing the performance of your metabolism. This effect is caused by nitric oxide (NO), produced in the nasal sinuses and transported into the lungs during nasal breathing. Patrick McKeown found that nasal NO has strong antiviral properties and may therefore help protect against Covid-19.
Breath-holding – targeted adaptation and performance boost
Another powerful technique involves holding your breath. This temporarily lowers oxygen saturation in the blood—which paradoxically boosts physical performance and disease resistance. Increased hydrogen ion production enhances the body’s buffering capacity and anaerobic endurance. Regular breath-holding can improve long-term fitness and resilience—and that’s our goal during the pandemic.
In ancient China, people believed in the power of Qi, which could be inhaled and exhaled—something much easier to do through the nose. The lungs are said to govern Qi, and the more Qi concentrated in the lungs, the more resistant a person is to respiratory diseases. Could it be that China’s success in combating the pandemic isn’t only due to strict measures but also to this greater inner resilience?
McKeown’s research shows that slow nasal breathing is a key factor. Ancient Eastern knowledge is being validated by modern Western science. Let’s use this knowledge to optimize our breathing—and become fitter, healthier, and more resilient. Well-known neuroscientist Andrew Huberman also recommends nasal breathing to lower heart rate and Yoga Nidra to improve oxygen uptake.
Combine ancient wisdom and modern science
Combine Eastern breathing traditions with modern scientific insights—and your metabolism will guide you safely through the pandemic.
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