What’s Patrick McKeown’s MBT Score?

Why It Matters

The MBT provides a measurable, low‑cost indicator of respiratory fitness, helping athletes and health professionals gauge and improve breath control for performance and wellbeing.

Key Takeaways

• MBT measures how many steps you can hold breath.
• Each step equals one pace; aim for maximum without turning blue.
• Inhale and exhale through nose, then hold breath steadily.
• Recovery should occur within two to three normal breaths.
• Test simulates altitude training, enhancing respiratory efficiency for performance.

Summary

The video walks viewers through Patrick McKeown’s Maximum Breathlessness Test (MBT), a simple yet rigorous breathing exercise that quantifies how long a person can hold their breath while walking in place. Each step counts as one pace, and the goal is to hold the breath as long as possible without turning blue, then recover in two to three normal breaths.

The presenter demonstrates the protocol: a normal nasal inhalation, a nasal exhalation, and then a breath hold while counting steps. Safety cues emphasize staying within comfortable limits and ensuring quick recovery. The test also doubles as a low‑tech simulation of altitude training, stressing the respiratory system.

Key moments include the reminder that “you should be able to recover within about two to three breaths” and the visual count of paces, which provides an immediate metric of breath control. The instructor’s personal attempt illustrates typical performance and underscores the importance of nasal breathing throughout.

For athletes, clinicians, and breath‑work enthusiasts, the MBT offers a quick baseline for respiratory efficiency and a tool to track progress in hypoxic conditioning, potentially improving endurance and oxygen utilization.

Original Description

This is the Maximum Breathlessness Test (MBT) is a simple way to measure your tolerance to breathlessness.

Patrick’s score? 88 paces.

That’s a high level of tolerance.

But here’s the key:

👉 Your score isn’t your limit — it’s your starting point.

This test reflects how your body handles:

• breathlessness

• CO₂ tolerance

• physical & mental stress

And it’s something you can improve.

Want to test yourself properly and improve your score?

We’ve put together a free Breath Hold Challenge

with full guidance, progressions, and demonstrations.

Sign up here: https://oxygenadvantage.com/pages/breath-hold-challenge