Take a deep breath.
On the OUT breath, start counting, as fast, as clearly, as fully as you can.
Do this out loud.
Be clear in your speech.
Count every number fully, e.g., “twenty one”, “thirty three”, and so on. No fudging.
When you get to the last number at which you can enunciate clearly, stop.
That’s your limit.
Breathe into, and from, the stomach.
Here’s a yardstick ;
If you get to 20-25, your lungs need improvement,
25-30, you’re functioning at a basic level,
30-35, you’re moderately fit,
35-45, (see the increase on the increment) keep practising, you’re developing good lung capacity,
45-55, you’re processing oxygen at a healthy rate into your system,
55-65, you’ve a good practice in your life.
65-75, you’ve likely got a good cellular level of breathing in place, which means that all the cells of your body are likely to be getting a healthy supply of oxygen.
75+, whatever you’re doing stay at it.
N.B. These are based on the testing of 57 people, of varying levels, who showed improvement with breathwork practice, and also in other areas of health, fitness, wellbeing.