Autumn: Hey everybody, welcome back! Quick question: when did you last actually “think” about your breathing? You know, really pay attention to it? Most of us are just on autopilot, right? But, get this: something as simple as mindful breathing could be key to knocking down stress, staying creative when the pressure's on, and, believe it or not, boosting productivity. Rachel: Whoa, hold on. “Inhaling and exhaling” as the secret to success? Really? Sounds a bit…out there, doesn't it? Is this some kind of wellness fad, or is there actual science behind this stuff? Autumn: No, no fad here, Rachel, I promise! And that's exactly what we're going to explore today using insights from Sandy Abrams’ Breathe to Succeed. It's all about how mindful breathing isn't just about calming down – it’s genuinely transformative. Abrams breaks down how intentional breathing can boost our well-being, “and” build resilience, “and” fuel success both at work and at home. Plus, it’s not just theory; her book is chock-full of practical tools we can use “immediately”. Rachel: “Actionable” is the magic word. I’m all ears. So, what exactly are we pulling from this book? Autumn: Excellent question! We are going to dive into three key things. First, the “science” behind why breathwork is so effective. Here's a hint: it's actually about rewiring your brain, not “just” mellowing you out. Second, we'll get into “practical techniques” from the book that pretty much anyone can do - no yoga mat needed! And finally, we'll talk about how weaving mindfulness and intentional breath into your life can create real, honest-to-goodness changes in your day-to-day – everything from dealing with workplace craziness to being present with loved ones. Rachel: Okay, so we've got a roadmap: the why, the how, and the what's possible. Alright, let's see if this “breath stuff” can live up to the hype. I'm intrigued.

Autumn: Okay, so let's build on that. We’ll kick things off with the science and sheer power of breath. Isn't it amazing how something we do automatically, like breathing, can become such a powerful tool when we bring intention to it? It really boils down to how it interacts with our autonomic nervous system, you know, that control center for all the involuntary stuff like heart rate and stress responses. Rachel: So, we're essentially hacking our own biology here? Autumn: Precisely! When we consciously regulate our breathing, we can directly influence our parasympathetic nervous system—the "rest and digest" system as they call it. This helps to balance the stress-driven sympathetic nervous system, which is what kicks in during those fight-or-flight moments. And the remarkable thing is, this isn't just about calming you down in the moment; it brings your body into a state of homeostasis, a state of balance. And that has a ripple effect of benefits for both your physical and emotional well-being. Rachel: Right, I follow the logic. But isn’t this just... calming down? Couldn't you get the same effect with a good playlist or a quick nap? Autumn: It's more profound than just relaxation, Rachel. Neuroscientists like Dr. Andrew Huberman have demonstrated that regular breathwork is almost like a workout for your brain. It actually strengthens the neural pathways involved in focus, emotional regulation, and even resilience. Over time, the benefits go beyond just calming yourself in the moment; it is about rewiring how your brain processes stress, which can bring lasting improvements in cognitive function. Rachel: Okay, I see, mental weightlifting. So how does this play out in the real world? Is there actual evidence that this makes people perform better, especially under pressure? Autumn: Without a doubt. Look at someone like Nick Goode, who’s featured in Abrams’ book. He regularly uses mindful breathing in very high-pressure situations. By remaining centered, he not only manages his own stress but also positively influences his entire team. This mirrors what research indicates—that a calm leader can create a ripple effect of stability, boosting the team's productivity and their ability to manage stress. Rachel: Interesting! So it's not just about personal benefits, there's a social and professional side to it too. It is like the captain of a ship keeping everything steady during a storm. Autumn: Exactly! And on an individual level, it can be as simple as taking three deep breaths when you feel tension rise—a strategy backed by researchers like Morgan Cerf. In their studies, they discovered that breathing rhythms directly activate brain regions associated with emotional regulation and attention. The result? People could reset their emotional responses and find clarity much faster. Rachel: I'm starting to see the appeal. Can we get into some concrete numbers? You know I appreciate data to support this. Autumn: Absolutely! Harvard Medical School, for instance, has done a lot of research on this. They found that breath-focused exercises reduced anxiety and stress complaints by about 29%. Another interesting metric is heart rate variability, or HRV. Individuals who practice mindful breathing often see significant improvements in their HRV, which essentially indicates how well your body can recover from stress. Rachel: Okay, but I'm going to play devil's advocate for a second: These benefits sounds promising, but also somewhat... gradual. If I'm really stressed, I need something that works now. Does this actually hold up in the heat of the moment? Autumn: Yes, it can! Sandy Abrams shares a personal story about this very thing. In a particularly tense business negotiation, she used deep breathing to create a pause—not just physically, but mentally. That brief moment of intentional breath allowed her to think more clearly instead of reacting out of stress. It's not about fixing everything instantly, but about creating space to reset and make better decisions. Rachel: So, we're talking personal calm, leadership influence, and crisis management. What I find most intriguing is how this science ties into ancient practices. Abrams touches on things like yoga and pranayama, right? Autumn: Exactly. This is not new. The idea of breath as a transformative tool has been around for thousands of years. Pranayama, for example, combines "prana," which means life force, with "yama," which means control. It’s a core part of yoga philosophy, where controlled breathing is used to balance energy in the body and mind. Even Zen Buddhism emphasizes breath as an anchor for meditation, helping practitioners stay grounded in the present moment. Rachel: So, it's cultural wisdom meets modern neuroscience. It's a solid combo. Now, I'll admit, I’ve always been skeptical of trends that borrow from ancient practices—how can we be sure this isn't just clever “rebranding”? Autumn: That’s a fair point, and one that Abrams addresses herself. But the real value lies in how modern science is validating what these ancient traditions have known all along. Take Savasana—the "corpse pose" in yoga—it focuses entirely on breath awareness to induce total relaxation. By consciously slowing your breath, releasing tension, and resetting your mind. Abrams shares how just one instance of Savasana completely shifted her perspective, inspiring her to incorporate breathing into every aspect of her life. Rachel: Okay, so even something as simple as a yoga pose can integrate intentional breathing. I like the blend of accessible techniques with a deeper philosophy. Autumn: Exactly, and the best part is that it’s free and always accessible. Whether you’re in a boardroom or a chaotic household, you always have this resource—your breath—that can center and restore you. Which, I think, leads perfectly into how we can apply these principles in our lives. But first, understanding the foundation of breath… as both a biological tool and a cultural legacy, gives us so much context for why it all works.

Autumn: Understanding the science of breath really sets us up to explore how we can use it, right? Which is exactly what’s next—bringing these ideas to life with some practical breathing strategies. It’s about bridging theory and practice, you know? Rachel: Okay, so we're getting into the "how-to" now. I’m all for rewiring my brain, but if mindfulness is a marathon, I need some quick hacks to survive this sprint! Autumn: Exactly! And that's where these techniques shine. They are powerful, easy to use, and designed to reset you in real time—no equipment needed! Take "3 DB," or "Three Deep Breaths," for instance. Abrams talks about it as a simple but very effective way to deal with anxiety. Rachel: Three breaths doesn't sound like much. How does it work in those tense moments? Autumn: It’s all about that parasympathetic nervous system we talked about, remember? You sit up straight, relax your shoulders, and take a full, deep breath in through your nose, letting your belly expand. Then, pause briefly before exhaling slowly through your mouth, releasing all that tension. Repeat that three times. Rachel: Sounds simple enough. But I bet some listeners are thinking, "That's it? Just breathe? How's it different from what I'm already doing?" Autumn: It’s the “intention” that makes the difference, you see? When you take those pauses and focus on the rhythm, it tells your brain that everything's okay. You’re overriding the fight-or-flight response and creating a moment of clarity. Rachel: Okay, but how does that play out in real life? If someone's in a high-pressure meeting, does stopping for three breaths really make a difference? Autumn: Abrams actually shares a great example from her own life. She was feeling overwhelmed during a crazy workday, like her stress was spiraling out of control. She stepped away for a few seconds to do 3 DB, and it helped her ground herself and shift her perspective. She came back with a clearer mind. That clarity helped her prioritize and handle the situation with confidence. Rachel: So it’s like a mental reset button when you're about to lose it. I can see the appeal of something so quick and easy—you can do it anywhere without looking like you're meditating in the middle of a meeting. Autumn: Exactly! Which brings us to Lion's Breath, which is more dynamic. It's less subtle but really releases tension and builds confidence. Rachel: Lion's Breath? The name alone is intriguing and a little concerning. Does this involve roaring? Autumn: Well, yeah, in a way! You inhale deeply, then open your mouth wide, stick out your tongue, and release the air with a strong "ha" sound. It’s like a roar, but with intention. Abrams says it releases frustration and energizes you. It’s a powerful way to shake off negativity, physically and emotionally. Rachel: Okay, I can see myself doing this... maybe in my car. But what’s the point besides letting out your inner tiger? Autumn: It's about turning nervous energy into empowerment. Abrams mentioned she taught this to her kids, encouraging them to do Lion’s Breath when they felt scared or frustrated. Channeling that tension into something physical, even a little fun, helped them feel stronger. And it works for adults too. Imagine doing this before a big presentation—it helps you release insecurities and step into the moment with boldness. Rachel: I can see how this is a confidence booster, but it could be a tough sell for some super-corporate environments. "Excuse me while I prepare for the board meeting by roaring like a lion." Autumn: True, context is key. But even if you don't actually go full "lion mode" at the office, just knowing you “could” use it is empowering. For something more subtle, there's Alternate Nostril Breathing, which shifts your energy in a totally different way. Rachel: Ah, the alternating nostril thing. I've heard of it but never actually tried it. How does it work? Autumn: It’s a gentle yoga practice that balances the brain's hemispheres and helps you focus. You use your thumb to close one nostril, inhale deeply through the open side, then switch—closing the other nostril with your ring finger and exhaling. It’s a rhythmic process, alternating for several cycles. The key is balance—it calms and focuses you by harmonizing your mental energy. Rachel: So, it's more about getting centered than hyped up. Does Abrams give any examples of when this technique really shines? Autumn: She mentions using it as a pre-meeting ritual. Before those high-pressure situations, she takes a few minutes for Alternate Nostril Breathing to clear her head and ground herself. Then, she walks into the room with a calm energy, ready for anything. It’s like a mental reset button with a touch of ancient wisdom, you know? Rachel: I like that. Calm and clarity, minus the roaring. And what about Ujjayi Breath? I know it's popular in yoga, but how does it help in everyday life? Autumn: Ujjayi, or "victorious breath," involves a slight constriction in the back of your throat, creating a soothing oceanic sound as you breathe in and out through your nose. It's super grounding and encourages a meditative state, even when you're stressed. Abrams used this a lot when she was starting her business—when dealing with production delays or tough client conversations. Slowing her breath and focusing on that rhythmic sound helped her find clarity and creative energy. Rachel: So this one “really” slows everything down—not just your breath, but your whole mental state. Sounds almost hypnotic. Autumn: That’s a great way to put it. The soothing rhythm of Ujjayi Breath is like waves lapping on the shore, which is why it helps calm your mind and body. It’s perfect when you need to regroup and approach problems with a clear head. Rachel: Okay, so we have 3 DB for quick relief, Lion’s Breath for an energy boost, Alternate Nostril Breathing for balance, and Ujjayi for grounding. That’s a solid toolkit. Does Abrams ever suggest combining these techniques, or is it strictly one at a time? Autumn: Actually, she does recommend combining them with affirmations and visualization for even better results. For example, you could pair a mantra like "I am calm and capable" with 3 DB, or visualize yourself crushing a challenge during Lion's Breath. That reinforces the emotional shift and really anchors the practice into your life. Rachel: Okay, we're getting into mind-body synergy now. I have to admit, Autumn, this is more versatile than I thought. These tools aren’t just about managing stress—they’re about stepping into your power, deliberately and confidently.

Autumn: So, armed with these kinds of breathing techniques, the conversation naturally shifts to how we apply breathwork to our goals and challenges in life. And this is where it gets “really” interesting, Rachel. Abrams talks about using mindfulness—grounded in breath—to make real changes, both in business and in our personal lives. It broadens the discussion to include actual applications, and it emphasizes the individual and collective advantages of mindfulness. Rachel: Mindfulness in business, huh? I find it fascinating that something so personal can influence the whole workplace. Okay, I'm playing devil's advocate here for a second. How can we take this seemingly personal concept and scale it in the professional world, where metrics and results are king? Autumn: That’s a fantastic question. And the answer, really, lies in leadership. Abrams, along with many others in the mindfulness field, argues that it starts at the top. It starts with leaders not just practicing mindfulness, but modeling it. By incorporating mindfulness into their decisions, their communication, their interactions... they really set the tone for the entire organization. Take Lieutenant Colonel Jannell MacAulay, for example. Her story is just so powerful. It really shows how mindfulness can reshape a stressful environment. Rachel: Oh, yes, the military angle. A bit unexpected, yeah, but super compelling. Remind me, how did she introduce this to her team, especially considering some team members were initially skeptical? Autumn: She started by building trust. She made sure her squadron knew that she wasn't just pushing "woo-woo" stuff, but was providing actual tools for resilience. One technique she used was called "Going to the Cloud". When the stress became overwhelming, they would just pause for a moment and take several deep breaths. She really tailored the approach to this young, high-stakes squadron, and the impact was amazing. It not only improved their emotional regulation during life-or-death situations, but it also improved their performance and strengthened their team. Rachel: So, mindfulness became a tactical skill for her squadron. Almost like an extra layer of defense when things got stressful. I think that's the most striking thing about this story. We often frame mindfulness as something soft and introspective, right? But here, it's clearly proving functional and productive. Autumn: Exactly! And that’s really the core of Abrams’ message. It's not just about self-care. It's about aligning mindfulness with tangible outcomes, you know? Whether that's in the military or in the corporate world. Rachel: Speaking of the corporate world, let's dig into some of those case studies Abrams presents—I know you're dying to tell me about Yvon Chouinard and Patagonia. Autumn: You know me too well! Yvon Chouinard's approach to leadership at Patagonia is a masterclass in intentionality. His mantra "Let My People Go Surfing" says so much about how he combines mindfulness with ethics and sustainability. It’s all there, right? Flexible work culture, environmental stewardship, even the repair-and-recycle ethos of their products – it all comes from a mindful, values-driven philosophy. Rachel: It's amazing how Patagonia has turned what many companies see as compromises—like prioritizing environmental responsibility over cost efficiency—into a competitive edge. Could mindfulness explain why Patagonia's employees and customers are so loyal, though? I mean, when you align your actions with your beliefs, that creates trust, right? Autumn: Absolutely—and that trust doesn’t just build loyalty, it builds a sense of coherence and shared purpose that resonates deeply, both inside and outside the company. Chouinard really exemplifies how mindfulness creates clarity in leadership, leading to decisions that are not just ethical, but strategic too. Rachel: Chouinard sets the bar high. But what about someone in a more traditional corporate setting? I know that Mark Bertolini’s story from Aetna is all about grounding wellness in business logic. Autumn: It is. And that's one of my favorite examples of how mindfulness bridges personal recovery and organizational change. After his ski accident, Bertolini discovered mindfulness as part of his healing process. And it inspired him to implement mindfulness and wellness programs at Aetna, from yoga classes to sleep improvement initiatives. The impact was just astounding: healthcare costs dropped, employee satisfaction skyrocketed, and productivity actually went up. Rachel: By focusing on collective well-being, he got a two-for-one deal. Happier employees and tangible savings. But… do you think it's easier to sell these initiatives when you can actually prove the financial ROI? Autumn: Oh, definitely. I mean, Abrams’ point is that mindfulness appeals not just because it feels good, but because, well, it works. The financial case for mindfulness might be what initially gets the leaders on board, but once they see the bigger picture, the human impact, the commitment deepens. It’s a real positive cycle. Rachel: I’m seeing the theme here: Scalable mindfulness creates ripple effects. And I’m guessing Oprah is the best example of how that kind of influence can scale? Autumn: Absolutely. As you know, Oprah Winfrey has always been a champion of intentional living. Her leadership reflects mindfulness at its core: being present, practicing empathy, and fostering connection. It’s not just about personal growth for her; it’s about catalyzing change on a much larger scale. She brings meditation into the mainstream through her partnerships with people like Deepak Chopra. And she practices mindfulness in how she interacts with her teams and audiences. Rachel: What stands out to me about Oprah is that it’s active. Mindfulness with her isn't just about being still—it’s the ethos behind her interactions, her decisions, and even her philanthropy. She actively creates spaces where meaningful dialogue and connection can flourish. Autumn: Exactly. And that speaks to one of Abrams’ key points: mindfulness isn’t static. It’s dynamic. It influences the energy we bring to every interaction, every decision. Leaders like Oprah and Bertolini show us mindfulness has as much to do with relational intelligence as it does with personal well-being. Rachel: So, whether you're running a billion-dollar company, or just trying to get through your day with a little more focus, mindfulness has its uses. What about actual companies, though? Google, Salesforce… Abrams talks about them as examples where mindfulness goes beyond individual leaders, right? Autumn: Correct. At Google, there’s a real focus on "Digital Wellbeing," equipping workers with tools to reduce distractions and even manage their screen time. It’s empowering people to make intentional choices about their digital habits instead of falling into unproductive patterns. And Salesforce creates mindful spaces like meditation rooms, ensuring employees can recharge when needed. These practices reinforce well-being as a joint priority, rather than an afterthought. Rachel: What keeps coming up for me is this idea of intentionality. Whether it's dealing with personal stress, designing organizational policies, or leading a team with empathy, mindfulness seems like a thread that runs through all of it. Autumn: That's beautifully said, Rachel. Mindfulness anchors us in clarity, allowing us to lead, work, and live with greater purpose. It’s not just a personal improvement tool. It’s a philosophy that defines success as something lasting, holistic, and deeply human.

Autumn: Okay, so to bring it all together, today we “really” dug into the power of intentional breathing, inspired by Sandy Abrams' book, Breathe to Succeed. We talked about the science behind how mindful breathing can actually change your brain, manage your emotions, and bring your body into balance. Then we got into some practical techniques, like the 3DB, Lion's Breath, and Alternate Nostril Breathing, showing how they can help us handle stress, sharpen our focus, and become more resilient overall. We even touched on how mindfulness is showing up in leadership and company culture, with examples like Patagonia and Aetna, as a way to foster growth for both individuals and the team. Rachel: You know, I have to admit, I went into this a little skeptical. But it's pretty clear that these aren't just feel-good strategies. They're actually useful, easy to implement, and—no matter if you're running a company or just trying to stay grounded—can have a real impact. Abrams' book does a great job of connecting ancient practices with what science is showing us today, and you can apply these ideas in so many different ways. Autumn: Exactly! If you only remember one thing from our conversation today, let it be this: your breath is always with you. And that makes it your most powerful resource for making positive change in your life. So, whether you're in a stressful meeting, facing a personal challenge, or just need to find some balance, just take a moment—pause, breathe, and then move forward with a clearer head. Rachel: Intentional breathing, right? It's free, it works, and like we've been saying, it could be the most overlooked key to success. Are you game to try it? Just three deep breaths might be enough to get you started. Autumn: And with that, we want to leave you with a “really” simple challenge: breathe. Give yourself the power to take a moment—whether it's for a sense of calm, sharper focus, or just a boost of confidence. Because “really”, every breath is a chance to succeed. Thanks so much for being here, and we'll catch you next time! Rachel: Take it easy—and remember to breathe!