Health Benefits of Holding Breath

How gentle breath-holding can improve health, fitness, and longevity

Breath holding helps to improve health metrics

Breath holding might sound extreme — or even unsafe — at first glance.Why would not breathing ever be good for your health?

Surprisingly, when done gently and progressively, breath-holding exercises can improve breathing efficiency, support cardiovascular health, and enhance your body’s tolerance to carbon dioxide (CO₂). These ideas are most famously explained by Patrick McKeown in his book "The Oxygen Advantage".

Let’s break this down in plain language — and show you how to start safely.

🧠 Why breath holding can be healthy

Most of us believe that more oxygen = better health.In reality, how efficiently your body uses oxygen matters more than how much you inhale.

Gentle breath holding helps your body:

✅ Increase tolerance to CO₂

✅ Improve oxygen delivery to tissues

✅ Normalize breathing patterns

✅ Support endurance and calm the nervous system

This happens because CO₂ plays a key role in releasing oxygen from your blood into your cells — a process known as the Bohr effect.

👉 More tolerance to CO₂ = better oxygen delivery

📖 The Oxygen Advantage (in simple terms)

Patrick McKeown’s central idea is simple:

Many people overbreathe without realizing it.

Overbreathing can lead to:

• Poor exercise tolerance

• Feeling short of breath easily

• Increased stress response

• Reduced oxygen delivery

Breath-holding exercises train your body to feel comfortable with slightly higher CO₂ levels, restoring a more natural breathing pattern.

⏱️ What is the BOLT score?

The BOLT score (Body Oxygen Level Test) is a simple breath-holding test described in The Oxygen Advantage.

How it works:

1. Sit comfortably and breathe normally

2. After a normal exhale, pinch your nose

3. Start timing

4. Stop when you feel the first clear urge to breathe

⏱️ That time (in seconds) is your BOLT score

Typical ranges:

• <10 sec → Very poor breathing tolerance

• 10–20 sec → Low breathing efficiency

• 20–30 sec → Functional

• 30–40+ sec → Very good breathing control

This is not about holding as long as possible — it’s about control and comfort.

🧪 Health benefits of breath holding (when done gently)

With consistent, careful practice, breath holding may help:

💙 Improve exercise endurance

💙 Enhance cardiovascular efficiency

💙 Reduce breathlessness

💙 Improve sleep quality

💙 Support long-term heart health

💙 Increase stress resilience

These benefits develop over weeks and months, not overnight.

⚠️ Very important: breath holding & high blood pressure

If you have hypertension, this section matters most.

🚨 Breath holding can temporarily raise blood pressure in the short termThis happens due to increased CO₂ and nervous system activation.

👉 This does not mean breath holding is unsafe long-term —but it must be approached carefully and progressively.

If you have high blood pressure:

• ✅ Start with very short, gentle breath holds

• ❌ Never strain or push

• ❌ Avoid breath holding during stress or dizziness

• 🩺 Consult your doctor before starting

• 🧘 Focus first on relaxed nasal breathing

Slow progression is essential.

🧘 How to start breath-holding safely (beginner guide)

Step 1: Fix your breathing first

Before any breath holds:

• Breathe through your nose

• Keep breathing calm and quiet

• Slow your breathing rate slightly

Step 2: Try mini breath holds

After a normal exhale:

• Hold for 2–5 seconds

• Resume calm nasal breathing

• Repeat 5–8 times

👉 This is enough to stimulate adaptation.

Step 3: Practice consistency, not intensity

• 1–2 sessions per day

• Progress slowly over weeks

• Never force discomfort

🏃 Breath holding during walking (optional progression)

Once comfortable at rest:

• Walk at an easy pace

• After exhaling, hold breath for 2–4 steps

• Resume calm breathing

This gently challenges breathing efficiency without stress.

❌ Common mistakes to avoid

🚫 Holding after a deep inhale

🚫 Competing for long times

🚫 Breath holding while stressed

🚫 Ignoring dizziness or anxiety

🚫 Skipping nasal breathing fundamentals

📱 A gentle tool to guide you

Towards the end of your journey, structure helps.

The BreathNow app includes:

• A breath holding test (BOLT score) as described in The Oxygen Advantage

• Guided breathing exercises

• Tools to progressively develop breath-holding capacity

• Support for calm, controlled practice

All designed to help you improve breathing safely and steadily.

❓ Frequently Asked Questions (FAQ)

1. Is breath holding safe for health?

Yes — when done gently, progressively, and without strain.

2. Can breath holding raise blood pressure?

Yes, temporarily. This is why people with hypertension must proceed carefully.

3. Is breath holding good long term?

When practiced safely, it can support cardiovascular efficiency and breathing control.

4. What is the BOLT score?

A short breath-holding test that reflects breathing efficiency and CO₂ tolerance.

5. How often should I practice breath holding?

1–2 short sessions per day are sufficient.

6. Should I hold my breath after inhaling?

No. Breath holds should be done after a normal exhale.

7. Can beginners do breath holding?

Yes — starting with very short, gentle holds.

8. Can breath holding improve exercise performance?

Yes, by improving oxygen delivery and breathing efficiency.

9. Should people with hypertension avoid breath holding?

Not necessarily — but they must consult their doctor and progress very slowly.

10. Does BreathNow app support breath holding practice?

Yes. BreathNow app includes BOLT testing and guided breathing exercises inspired by The Oxygen Advantage.