If you’re an active person who doesn’t want to be limited by stress, energy crashes, or declining performance, breathing isn’t a “relaxation extra.” It’s a direct way to train your nervous system.

The 5-4-7 breathing technique is an effective tool for influencing brain function, emotional regulatio...

In a world full of constant stimulation, fast decision-making, and the pressure to always “perform,” even high achievers often struggle with moments of overwhelm, spiraling thoughts, or emotional overload.
In my work with leaders, athletes, and clients navigating stress and high demands, I’ve found ...

At first glance, the Infinity Walk looks almost too simple to be effective. You walk in a smooth, continuous figure-eight pattern—no equipment, no intensity, no strain. Yet this gentle movement pattern has a surprisingly profound impact on how the brain regulates movement, attention, stress, and emo...

Most people never think about how their eyes move. Vision is often assumed to be passive—something that simply happens. From a neuroscience perspective, vision is highly active, and eye movements are one of the brain’s most powerful control systems.

Among all eye movements, saccades—the rapid jumps...

Anxiety is a common experience that disrupts daily life by creating stress, tension, and physical discomfort. However, recent research suggests that anxiety can also be understood as a "perception gap"- a disconnect between how we perceive the world and how our brain and body respond to it. For the ...

In our fast-paced world, stress and anxiety have become part of many people’s lives. The great news, we can utilize the brain to calm down. Breathing drills emphasizing longer exhalation have been scientifically proven to induce calmness and relaxation. 

Breathing is not just essential for oxygen e...

Did you know your brain can be your biggest ally in conquering the fear of public speaking? You just need to understand how to utilize it. I recently interviewed Sheila Miller-Nelson in my first episode of Empower Hour (yes, I just started a YouTube show – check it out and subscribe to my channel). ...

Optimal breathing as it is fundamental for our health and personal performance (not just sports performance).

Optimal breathing maximizes the efficiency of our respiratory system and improves our physical and mental well-being, including improved respiratory function, reduced stress and anxiety, im...

Do you have a tight neck?

Try this drill (you can follow along with the video):

1. Assess your neck range of motion

2. Push the tip of the tongue on the roof of the mouth

3. Look with your eyes on a target high and then at a target low. Switch 10x up/down while keeping your head still and the ti...

There are many beneficial breathing exercises but according to research cyclic sighing, also known as physiological sighing, has been shown to be the most effective for fast calming, sleep, and anxiety. It is a fantastic drill to reset the O2 and Co2 balance.

If you are feeling stressed or more al...

Most of us are doing this action incorrectly 25,000 times per day: breathing. We take about 25,000 breaths per day, taking air in and letting it out. Not performing these incredible amounts of breaths, can have tremendous negative consequences for our health and well-being.

Proper breathing starts ...

Whether you are lifting weights or not, this resistance training might benefit you in more ways than you'd ever expected. Respiratory Muscle Training is training the inhalation and exhalation muscles needed to breathe well. Most people think that only people with COPD and other chronic illnesses or ...