What gets measured, gets managed. These simple tests are going to be a tangible way for you to measure your own progress over the course. The only measure that matters is You vs You, not you vs anyone else. This is not a competition. Keep a note of your results so you can see your progress week by week.

Take these quick tests once a week for 4 weeks, and once again at the end of the course. You'll end up with 5 measurements in total.

1. For resting respiratory rate, measure the number of breaths (IN-OUT = one breath) over the course of 1 minute.  

2. For resting heart rate, measure your pulse over the course of 1 minute.

3. For the empty breath-hold test, take three normal breaths. At the end of the exhale on the third breath, hold EMPTY, and use a stopwatch to time how long you can hold your breath out for until you feel that flutter of breath hunger. Mark your time in seconds.

4. For the full-lung capacity test, take a big inhale and count out loud as high as you can (no stopwatch needed). Mark the number you count to.