I'm embarrassed by my result on this breathing test.

Happy Thursday! Here’s an anecdote, an exercise and an inspiration.

Anecdote: Last week, I took a C02 tolerance test, which measures how slowly you can exhale. This is a basic measure of breathing function, and a poor result can indicate a propensity toward stress and anxiety.

To do this yourself, you need only a watch: Take a few full, relaxed breaths in and out, pausing for a second on the bottom of your exhale before the next inhale. On about the fourth breath, pause at the top of your inhale and start your timer as you exhale as slowly as possible. When you need to breathe in again, stop the timer and check how many seconds have passed.

If your number is less than 20, you have a low tolerance.

If your number is between 20 and 45, your tolerance is moderate.

A good score is 45 or above; 60 and up is considered advanced.

As a yogi for the past quarter-century, I should have a pretty high number, right? Well, dear reader, I hope you won’t think less of me when you learn I got a 20, on the cusp of poor to average. (My result is slightly better if I breathe out my mouth, but nasal breathing is preferable — not only for the test but for life in general. Among many reasons, nasal breathing makes you feel safer and therefore calmer by bringing more oxygen to the brain.)

What am I going to do about this? I would love to tell you I am devoting an extra 10 to 15 minutes a day to a standalone breathing practice. Some days, I can do that, not all. But there is something I do multiple times every day where a breathing practice can be easily incorporated: I walk my dog.

While strolling with Suzie Taylor, I am now practicing nasal breathing with a prolonged exhale. You could try in for the count of four and out for the count of eight, for example. Pausing at the bottom of the exhale adds a challenge.

You can even count how many steps you can take on an exhale and, hopefully, watch your number increase over time.

Want to try this with me? I’d be fascinated to know your results in the comments. I’ll report back on my progress and hope you’ll do the same.

Exercise: First off, if you hate chair pose, you can do the upper body portion of the exercise in this video from any stance. But if you want to check off the leg strength box, then why not?

Following the thumb with your gaze, alternating sides, will help build your balance.

In anywhere from 30 seconds to a few minutes (depending on how many sets you do), you’ll feel open and energized.

Stand up now and give it a try?

Inspiration: I’ve been thinking a lot about this post from ✨️ Highly Sensitive Woman ✨️:

“Something I noticed about genuinely happy people: They’re doing less than you. They have fewer goals. Fewer obligations. They’ve learned that addition by subtraction is real. While you’re optimizing every minute, they’re sitting on their porch drinking coffee. They’re not lazy. They just figured out that much of what we chase doesn’t matter. Busy is a choice. Peace is, too. One looks successful. The other actually is.”

I’m not sure how to choose not busy in my current life season of intense caregiving, but I am inspired to add by subtracting whenever possible.