After performing the BOLT test, you can better assess your performance capacity. The longer you can hold your breath after a relaxed exhalation without experiencing excessive air hunger, the better your fitness level. The duration of this relaxed breathing pause can be used to roughly assess fitness levels:
< 10 seconds: Very poor fitness. Breathing at rest is irregular, and you may gasp for air. Even light physical activity or speaking can cause shortness of breath.
10–20 seconds: Borderline fitness. Even at rest, breathing frequency often exceeds 12 breaths per minute. Problems may occur during moderate activities like climbing stairs or brisk walking.
20–30 seconds: Average fitness. Breathing is calm and even. Everyday activities can be managed without much effort.
30–40 seconds: Good fitness. Indicates strong athletic capability.
> 40 seconds: Very good fitness level.
There are several effective techniques to improve fitness through breathing. Over 2,000 years ago, scholars in India and China developed breathing methods to optimize both body and mind. A Chinese classic titled “Breathing of the Master of the Great Void from Mount Sung” states:
“Count one and two 100 times. After you have held your breath as long as possible, release it gently. Then inhale slightly and hold it again. If you feel hot, exhale with the sound ‘ho’. If you feel cold, blow out the breath with ‘ch’ui’. If you can count to 1000 while breathing like this, you will need neither grains nor medicine.”
Today, many coaches use breathing techniques to improve health and performance.
A proven method is the 1:4:2 ratio (inhale:hold:exhale), recommended by Anthony Robbins:
– Inhale for 1 second – Hold for 4 seconds – Exhale for 2 seconds
Once mastered, you can begin to hold your breath after exhalation.
This method closely resembles the Wim Hof technique, which also focuses on optimized breathing for health and mental strength. Wim Hof combines controlled hyperventilation with breath holds, which leads to a more alkaline blood pH. While the body returns to homeostasis, many users report lasting effects.
Application of the WHM:
1. Sit comfortably with a straight back. 2. Take 30 rapid breaths (inhale through the nose, exhale through the mouth). 3. After the last breath, hold your breath as long as you can. 4. Then inhale deeply and hold for another 10 seconds. 5. Repeat as desired.
Wim Hof emphasizes that regular practice can help with psychological issues like depression, anxiety, or bipolar disorder. The need for medication can often be reduced. Breathing becomes a tool to strengthen the psyche.
A special exercise for pain relief:
1. Sit or lie down comfortably. 2. Focus your attention on the painful area. 3. Take five deep breaths. 4. Then breathe in and out quickly 20 times. 5. On the final exhale, release all the air, then inhale once more deeply and hold for 10 seconds. 6. Focus your awareness on the pain point and contract that area. 7. Let go and imagine the pain dissolving.
These techniques have been used by elite athletes:
– Mary Decker (USA): Gold medalist 1983, multiple world records over 1500m and 3000m. – Emil Zátopek (Czechoslovakia): Four Olympic victories, 18 world records, used breath-holding in his training.
Professional footballer Thomas Müller also relies on optimized breathing. He collaborates with experts to activate specific internal capacities.
Optimized breathing is not esotericism – it’s rooted in historical and scientific knowledge. Everyone can experience the physical and psychological benefits firsthand.
Break your limits through conscious breathing – become a breathing expert with maximum energy!
Sources: – https://www.welt.de/sport/fussball/bundesliga/plus241097733/FC-Bayern-Thomas-Mueller-Wenn-man-die-Atmung-optimieren-kann-hat-man-enormen-Einfluss-auf-seinen-Koerper.html – Nestor, James: *Breath*, 2020
