3 Ways to Guide Your Energy Back to the Outcome You Seek

Energy Flows Where Your Attention Goes

Have you ever noticed that in times when it feels like you’re fighting an uphill battle your thinking might not be the best? It’s natural to start seeing obstacles as permanent fixtures when your focus is on all the negatives. This is because energy flows where your attention goes. Tony Robbins said it best, “To get what you really want in life, you need a clear goal that has purpose and meaning behind it.” This doesn’t mean there won’t be obstacles, it just means you learn how to shift your focus to stay present with the reality you seek.

We all have times in life when things just aren’t going well. The hard part is recognizing those negative thoughts that set you spiraling and redirecting them in the moment. This can be challenging since so many of our thought patterns are a product of our unconscious mind. 

The next time you find yourself in a negative thought loop, here are three ways to guide you back into the present so you can redirect your thoughts onto the outcomes you want to see.

  1. Change The Story You Tell Yourself

If you are looking around at your home, work, and relationships and not seeing what you like, then you need to change your narrative. We all have voices in our heads that are unconsciously playing a role in how we view our life. Many of these thoughts are holding you back!

When you find yourself blaming others for your terrible work life or lazy partner, it’s a sign that you’re not taking ownership of your own life. The blame game keeps you safe from having to own the fact that you played a role in the design of your life. 

Of course, there are many things outside of our control, in fact, most things are. 

  • The past
  • The future
  • The economy
  • Natural disasters
  • Other people’s actions, thoughts, desires, and beliefs

Focusing on what is out of your control is counterproductive.

Throughout the history of time, people from far worse circumstances have overcome adversity. A quick way to change the story you tell yourself is to read about these people. Let yourself be inspired by the underdog. Learn about how people like… 

  • Harriet Tubman escaped enslavement and went on to help her family and many others do the same by enlisting help through the underground railroad. 
  • How Abraham Lincoln overcame chronic depression by adhering to a purpose bigger than himself. 
  • And how the diary of 13-year-old Anne Frank continues to inspire by reminding us of the small joys in life and finding appreciation in every moment. 

Try and read about people who transformed their lives and the lives of others and not be inspired to make a move. Notice how the acts of these great leaders start to stir up radical transformation inside of you. 

  1. Take Action 

Taking control of the direction of your dreams means you take action. Inspired or not, just get moving. 

  • The coach is a trap of comfort
  • Your job is a trap for income
  • Toxic relationships are a trap of attachment
  • Living small is a trap of fear

You’re robbing yourself of living your life to your full potential when you don’t take action. 

When you commit to taking action, even a small step in the direction of your goals, your confidence begins to rise. Think about it: Have you ever taken a risk when your confidence was low? I’d be willing to bet that you haven’t. 

It’s time to reclaim your confidence by taking action. Whatever that looks like for you, small or large just start moving!

  • Clean the house, or a room, or a countertop
  • Make the phone call, the email, or the text
  • Write down a goal, vision, or dream
  • Get intentional with your family, friends, and coworkers

We live in an amazing universe that supports the flow of energy. What you focus on sees you and will start to walk towards you the moment you decide with commitment and purpose to walk towards it. I don’t care what it is, focus on more free time or income or ease and stop allowing the obstacles to be the focus. 

Obstacles are just another way the universe is checking in to make sure you really want what you seek. They aren’t meant to be your focus. 

What brings you confidence? Focus on that. Do more of that. Take action on that.

  1. Keep Consistent

With confidence, action, and ownership you are already ahead of so many in the energy game. So many who don’t understand that everything is energy. Including all the things they’re complaining about. Life can be hard or it can be fun, the difference all depends on where your energy flows. You are in the driver’s seat of your life regardless of if you are steering the wheel or not. 

It’s normal to have good days, and bad days, but the key is to stay consistent with your focus. 

Transformation takes time and demands you to keep consistent. A solid routine will help you with this when those hard days arise. 

Owning your experience is a powerful thing, but it comes at a price. 

  • Some may not like that you’ve changed and grown when they are still stuck. 
  • Some will be inspired by your actions. 

That has to do with their focus so don’t worry about it. You just keep consistently fueling your energy into the life you desire, and all things will fall into place. 

Look at anyone who is successfully living the life you desire. They are doing something, probably many things, on a consistent basis that support this lifestyle. Learn from them. Watch them. See how they navigate through challenges and be inspired. Just as someone is looking to you for inspiration, you too must be that example for others. It’s part of what will keep you consistent. 

Believe In The Energy You’re Creating

 It’s an absolute fact that energy is all around you. You have the ability to tap into any energy field you want. And with the right focus, you can step into all you desire. 

Look inside, and figure out what you truly desire. It’s not going to happen without focus. Take action toward this new story, and you will connect with the energy you guide your attention to. 

The Dreaded Feeling of Being Completely at the Mercy of Someone You Love

Lessons in Love and Letting People Be

One of the most challenging experiences in life is to watch someone you love go through hardship. You may have all the right tools to help them, but it is they who must pick up the information and be open to receiving it. Allowing loved ones to walk their own path is HARD! After all, heartbreak is one of the many costs of love.

Parents are incredible. They watch as these tiny adorable beings grow and develop into teenage monsters desperate to find an identity separate from everything you’ve taught them. Sure they remain your precious angel and help develop you into a better, more patient human, but you do it at the cost of watching your heart walk around outside of yourself forever. 

I am not going to pretend that I understand such awesome love, but I do know what it’s like to feel helpless at the mercy of someone you love. 

My dad and I have never viewed the world through the same lens. We have always been at odds with how to live life. At some point, my dad quit arguing and just relied on his famous saying, “Live and learn, Mary. Live and learn.” to which I would roll my eyes. 

I can only imagine how hard this has been for him. His well-meant guidance was so often completely ignored. And yet, he loves and accepts me still. 

Don’t get me wrong, we have an awesome relationship. Heck, I gave the man a kidney! Our differences have helped us both to grow and learn and become, I think, better humans. 

Shifting Roles

At some point, if you’re lucky enough to make it to mid-life with your parents still alive, the roles you play in each other’s life start to shift. 

Not to say that my dad doesn’t still have well-meant advice for me to ignore, but now I too get to watch helplessly as he ignores the knowledge I have to share. 

The circle of life is incredible and sad. One day you’re just a kid – carefree not thinking that your actions affect anyone, and the next day you’re 45 and wishing you had taken that well-meant advice. 

Perhaps if you had, he’d be listening to your advice today. 

My dad has lived a very structured life in all areas outside of his health. And because of these choices, he spends a lot of time and money supporting a body that has failed him. 

It was no surprise when he was rushed to the hospital last week unable to calm a fast-beating heart. He lost his breath completely and spent two days trying to recover his breath.

The entire focus of my business is helping others to breathe.

This is actually what I do. Daily. I help people to transform their lives and take hold of their health by developing a strong mindful breath practice. And here is my dad, unable to breathe.

This is maddening!

With all the resources out there and all the conversations about using your breath to feel into your body that I know would help him, completely ignored!

It’s a reminder that we are all surrounded by resources we are unable or unwilling to see. 

Everyone has something of value to offer you, but it only works if you are willing to listen and learn. Just like my dad so lovingly showed me the door to a mainstream life, it was up to me to decide to walk through that door, but I chose to keep it locked. Now it is me knocking at a locked door wondering why he chooses to not listen to reason. 

Allowing others to be and accepting them for who they are despite all their flaws. This is love. This is torture. This is one part of the journey. 


The cycle of worry continues as my dad makes his way back home with all good intentions to take better care of his health. To work on his breathing, to walk more, to eat better, and to get off diet soda. And I will be there to offer him the advice and support that I can. 

But I too am human, flawed, and know how hard it is to change, even with the best of intentions behind me. Just as he has lived allowing me to come to decisions on my own, I too must respect his choices along his journey. And we will continue to love each other and support each other despite it all. 

This is what my life is about. This is what led me to find my breath in the first place. All we can do is be living examples of our values and try to allow others to be an example of theirs. At the end of the day, who wants to live in a world where everyone agrees with them and sees things the same way? There is no growth in that. There is no way of knowing what you value until it is tested. 

This might be the ultimate test of love and compassion. Maybe the ties that bind us to love are there to remind us that we have work to do. That our way isn’t the way for everyone, and that accepting those we love for their differences guides us to offer the same gratitude and understanding for those we don’t know and don’t love. 

Every breath you take is an opportunity to grow, to change, to see things from a new perspective. This I know because if you are still breathing it means you are still alive. 

I invite you to breathe fully into your life. Breathe deep into the dark parts, the hard parts, the unknown, and exhale out the tension you’ve built around them. Shed light onto others by breathing acceptance into your own experience. Then perhaps by pure example, you may find others are releasing their need to control the outcomes of love, and just be in the moment. Grateful for the time you have and awake to the messages of love. 

Discover the One Tool You’re Missing for Complete Personal Transformation

Moving Beyond the Mindset

If you are into personal development then you understand how important mindset work is. It’s really really important. But in order for growth to take flight you need to move beyond the mindset. 

Mindset devolopment helps us identify patterns that hold us back and gives us tools to release these blocks as we expand our thinking around our lives and circumstances. This is important work. It helps us to be better humans and it helps others to be open to seeing a way out of their limiting mindset as well. The more work you do the more you want to share that work with others because you can see the shifts and enjoy the benefits. 

But what if there was a way to create a deeper connection to your transformation? A way to implement sustainable changes in your life with lasting impact?

Along your path inward to deeper understanding you will hit roadblocks and come up against long-held beliefs that are hard and challenging to grow through. It’s perfectly understandable why so many people stop at mindset work and skip the deep cognitive work that takes place in the more subtle aspects of your body. 

In fact, I’d say most people would rather skip the uncomfortable reality of feeling into their body at all. You are given one vessel to guide your spirit through this world, and we spend much of the time obsessing over it and completely ignoring it all in the same breath.

Breathwork is the tool to help you move beyond the mindset and settle into something much more impactful and rewarding. 

From the moment you are born into this world, and into your body, you have your breath to support you and guide you, yet it is often an overlooked asset. Your breath is the super highway between the external and internal worlds we live in. This alone makes breathwork a sustainable tool for complete transformation. 

Breathwork uses your greatest resource as a guide to dive into the root of your limiting beliefs. It has the power to uproot and dislodge stuck energy. Once this stored energy has been released your nervous system has the power to process and remove the buried trauma from your body. 

Unleashing stagnant trauma-filled energy can be challenging and without the support from all the mindset work you have done it could feel impossible to work through. But you do have your mindset work to guide you through the uncomfortable. You understand that on the other side of this pain lies strength, courage, and a happier, healthier life. 

Breathwork moves you beyond the mindset.

No doubt you’ve heard about breathwork. It’s taking the world by storm right now. Every therapist, coach, and yoga teacher is jumping on this trend because YES! Breathwork is the key. As more and more people become aware of the life-changing practices of utilizing your breath effectively, the more mainstream the practices will become. 

If you are looking for a way to move beyond the mindset then look no further than the rapidly growing phenomenon that is breathwork.

Breathwork can release trauma from the body without the painful reality of having to relive the experience. Breathwork does bring up strong emotions, sensations, and images, but it has been known to accomplish in a short time what years of therapy can do. 

Pair this with a solid mindset routine and you are on your way to…

  • Releasing old limiting beliefs about yourself, your income, and your success
  • Attract more of the energy you want to flow through your life
  • Transform your life into a new way of being

Breathwork uses simple and effective breathing patterns to assist you in releasing blocks. Breathwork also allows you space to identify more clearly where in your body you are holding on to trauma and beliefs that you are ready to release. 

It’s time for you to heal, grow, and take that mindset to the next level. So instead of continuing to fill your head with all the latest mindset research that you’ll probably forget anyway, turn towards your breath. Your greatest resource in helping you grow beyond your comfort zone so you can truly take your mindset to new heights. 

Looking for ways to start your breathwork journey? Join me over at Breath Mindset and discover the right path for you. 

Escapism, Addiction, and the Paralyzing Trap of Online Gaming

How to Break the Cycle and Get Back on Track in Your Life

You know that game you love to play on your smartphone? The one that is riddled with ads for other games marketed to get you to download even more games? The ads that you are forced to watch so you can continue to the next round of solitaire that sometimes, just … maybe … sometimes you decide to download and try. I did that this week, and realized after six hours of gameplay that I was developing an addiction fast, and needed to delete the game before it became an unhealthy habit. 

These games are designed for quick wins that produce a never-ending supply to your dopamine drip. 

Six hours of my Sunday gone and I didn’t even realize what was happening. All I knew was that the grain needed to get harvested, the cows needed more food, and the townspeople each had a list of goods that they were waiting on me, the Mayor, to supply. 

It was… 

  • mildly stressful because I’m a pleaser and wanted to deliver in a timely fashion. 
  • rewarding because my crops grew fast.
  • mindless enough that it didn’t take much effort.

As I became aware of the time it was sucking from my day I knew I must delete this game now or I would never walk away. The addiction was already strong. I mean, if I just waited for 3 more minutes the cheese would be done and I could fill that order! Then if I hung out for 7 more minutes the tomatoes would be ready for harvest and I could plant the sugar cane for the school teacher. And since I’m here I might as well wait an additional 2 minutes and collect the eggs. 

You see my issue. 

There was never a good time to turn it off. I couldn’t just walk away. I knew the carrots were ready and if I planned it just right I could plant another crop before I fell asleep so it would be ready when I woke up. 

Whoa! Whoa! Whoa!

This started spiraling fast. 

When I play Flow Free it’s like five minutes a game and I’m out. Just one puzzle is all I need. But this isn’t just a puzzle, it’s a world. I have responsibilities! I’m the mayor!

I woke up Monday thinking about my crops and knew what I had to do. 

I grabbed my phone and deleted the app and went to take a shower. Letting the water cleanse away any lingering thoughts about what supplies might have arrived with the morning train. I would never know. 

This scared me. 

How could a mindless game inch its way into my life so easily and take control of six hours of my time? The time I need to work on my business. 

The award center of my brain was on fire. I was doing good things and could see quick progress – something less accessible in my real-world business. 

  • The harvest I crop takes more time. 
  • The connections I’m building aren’t artificial.
  • The rewards are fewer and further apart.
  • The work is harder and I sometimes feel lost.

Is this what escapism is? Addiction? Boredom? Depression? A little of all of these things?

It’s easy to see how mindless these games are. Watching time tick away when you have real responsibilities feels paralyzing. In the game, I know exactly what I need to do, what’s expected of me, and how I will be rewarded. 

In my life, I have no answers. 

It’s unclear if what I’m doing is actually going to work out. I don’t have a clear road map of what my business should look like and what others expect of me. Certainly, there is no way to know what the reward for my work will look or feel like. 

I chose to be an entrepreneur. I knew it was going to come with long bouts of uncertainty. But I didn’t anticipate downloading a game that would awaken such a deep need to serve and succeed. 

Breaking the Cycle

If you find yourself, as I did, stuck in a cycle of not wanting to turn away from the quick hit of your dopamine, then listen up. There is a way to quit. But like all things necessary for success, it’s not going to feel easy. At least not at first. 

Step 1. Move Your Focus

First, you need to start transitioning your time away from the game. This might mean finding ways to fill your time that is equally rewarding. 

For instance, you can set up your daily tasks with rewards. If you think you can handle it, one reward might be 10 minutes to check in on your crops and fill the orders left by the townspeople. For me, this is too risky. My rewards are more like a star chart. This gives me a visual of how I’m doing. Seeing forward motion and offering myself a treat once I hit 10 stars on my chart. For me this is ice cream from my favorite ice cream parlor, Molly Moons

I get a star for every workshop I book, client I land, and article I post. This adds up fairly quickly. Not as quickly as my virtual crops, but it helps keep my focus where it needs to be. 

Step 2. Delete the Game 

If you haven’t gone cold turkey, as I did, it’s totally ok. Six hours in one stretch was enough for me to see there was an issue. For you, it might look more like an hour a day every day for the past 6 months. Whatever the case, if you’re here, reading this, you know there’s an issue to be dealt with. So do it. Delete the game. Or at the very least, put a stop timer on your phone and block yourself from playing it for more than 20 minutes per day. And if that sounds hard, then make it 15. 

I know, I’m so mean. 

Step 3. Journal Your Success

And finally… Start a journal of daily wins for yourself. Every night before bed write down three things you did that day that you consider a win. It doesn’t have to do with your business, it can be family things or friend things. Heck, it could be that you didn’t get caught up in your online world. Wins can be big or small. 

Wins help you to focus your brain on all the good things you are accomplishing during the day and start seeing them as positive choices that are moving your life forward in a productive way. 

The more you can do this, the less you will be drawn back to the fake world you’ve been wasting time in. Yes, you got to be mayor. In that world, you had power, and crops, and chickens too, but the more you begin to separate yourself from that, the more you will open your eyes to all the real things that surround you. 

The truth is, you are the mayor of your world. You hold all the power. It’s up to you to choose to spend it online and accomplish nothing real or to turn the game off and start producing the results you want to see here, now, in this shared reality; building something you can be proud of. Because that is the ultimate dopamine high my friends.

Reach out and let me know how the transition is going for you. What rewards are you finding in your life and where are you getting stuck? What online trap has left you looking for a support group? And what tool has worked best to prevent a relapse? 

The One Tool You’re Missing That Will Guarantee Success!

Hint, It Can’t Be Found in a $2000 Mastermind Class

You have big plans and you know how to put those plans into action. You are one smart cookie, so when it comes to running your small business you do all the research. But is that research holding you back?

It’s hard to avoid the trap of keeping up with the latest industry leaders telling you what your business needs to succeed. Hundreds of Instagram reels and TikTok videos are created daily that claim to hold the secret ingredient to your financial freedom.

If you’re anything like me you have all the information. You’ve read all the books. You’ve gone to dozens of online workshops and sat through a variety of masterminds. Your head is exploding with all the right marketing material. 

Here’s the thing tho…

The one tool you’re missing that will guarantee success is not one class away. You are obsessed with consuming information and it’s blinding you to the most powerful tool you have. 


You are your niche.

People who buy from you want to buy from you!

It’s as simple as that. 

If you are ready for guaranteed success then you must bring you to the table. Whatever formula you want to apply that to is great, but you must bring your unique story and vision with you. Resist the urge to become a bland model by listening to the voices outside your head fill you with ideas that blind you from the truth. The truth is that your way must come organically from you. 

Don’t be a Copy

We see it all day long: a copy of a copy of a copy. It makes us feel like we must follow a certain path to success. Trying to emulate what others have done feels deflating. And after you’ve tried and failed it’s easy to lose steam. But when you finally have had enough, you will start to forge your own path. 

You will start to realize that no one is your competition except you! Because no one can offer what you have to offer.

The Mind Game

When I started my breath business I had a false perception of why people came to me. I was looking outside myself for a roadmap but was unhappy with every map I saw. I tried and failed many things; reels, lives, daily posts, and working the yoga studio circuit. It was messy and didn’t feel real or right. I was trying to do what others had done. I had forgotten that it was me! People filled my classes because they liked me, my energy, my message, and the way I delivered the information. 

It wasn’t because I had flashy ads, or because I’m so darn pretty. I’m not the smartest or the most qualified, but I make things accessible, and I help people feel seen and heard. I allow them to process and I make things fun. This is who I am. I don’t have a tragic upbringing that I had to overcome. I didn’t go to school to become a doctor in the study. I didn’t hit rock bottom before I made a change. 

I simply started showing up as me. 

Wouldn’t it be fantastic if you could have more success just by being you?

Heck yes, it would!

Welp, go ahead and pat yourself on the back because the moment you decide to show up as your authentic self you will be more successful. 

You Do You

Being authentic helps others to know if you are the right fit. I feel super fortunate to work at a very busy hot yoga studio. I love it! I teach yin yoga and breathwork – two classes you don’t normally associate with a hot yoga studio. I cool the room down for my classes, and I take the intensity that hot yogis love and tune it way down. What was I thinking?

When I first started, the Vinyasa class before me was so packed that it would have been easy for me to feel less than qualified when my classes were only bringing in half of the students. But I don’t teach Vinyasa. Heck, I don’t teach any form of hot yoga at all! I don’t even really like to sweat. I do however know that what I offer is a great compliment to the classes there and I know that the students who get it, get it. 

I found my footing in the yoga world, and I found it because I listened to my authentic self. Not because I did what every training told me to do. 

I encourage you to do the same. 

Why Did You Start Your Business Anyway?

We all became entrepreneurs for one reason or another. It’s easy to lose sight of that when there are hundreds of details that take our attention off the prize. It’s important to go back to basics and ask yourself:

  • Why did I start this business?
  • What are my goals? Financial and otherwise
  • What makes me really great at this?
  • How am I different? What makes me stand out?
  • In what ways can I start showing up as my authentic self?
  • Would I buy from me?

Identifying your unique talents and showing up as your authentic self are the things that will guarantee your success. Even if the business doesn’t work or you go a different route, you will have succeeded because you did it authentically. This world is desperate for authenticity.

There will always be space for the I need it now crowd, for the what’s the cheapest crowd, but that’s a race to the bottom and you know it. When you show up authentically as YOU some will not like it and that’s a good thing! There’s a saying, “If you are marketing to everyone, you are marketing to no one.” 

Find your people by presenting yourself authentically and you will be guaranteed success.

3 Breathing Drills for Swimmers to Drop Time Fast

Manage Your Breathing For Better Results

Swimming is a full-body workout that relies heavily on breath control. Whether you are a competitive swimmer or just looking for a way to stay active and in shape, the inhalation of oxygen plays an important role in providing the body with energy. Managing your breath is essential for improving your time and sustaining you through a workout. 

As someone who grew up in the water and swam competitively for the first 22 years of my life, I have experienced firsthand the importance of using my daily conditioning to incorporate proper technique with breath management.

Managing the Breath

There’s a lot to think about as you travel back and forth in the pool. As in almost all activities, there is a lot of focus on technique to help improve your strength and mobility, but not a huge focus on the breath. 

Because we can’t survive more than a couple of minutes without breathing, it becomes vital for a swimmer to learn proper breathing techniques–something many coaches and trainers spend very little time talking about. 

Swimmers learn very early on the importance of timing their breath. They have to work the breathing into the pattern of the technique and develop their own rhythm so they don’t become hungry for breath during a turn or just before finishing a race. These are the most common areas you can learn to use your breath to drop time. 

Anyone who’s ever raced has been there. You’re neck and neck with the swimmer in the lane next to you, your heart is racing and you’re hungry for breath. Your focus becomes scattered and your need for oxygen outbids your need for speed. You take that last breath and you lose. Why? Because you haven’t learned to use your breath as a weapon. 

It’s the same at the end of a grueling workout when your lack of breath control has you breathing every other stroke. The good news is that you can learn to develop breath control to help improve your time and sustain your energy through a full workout. 

Below are 3 breathing drills to improve your swimming experience. 

  1. Abdominal Hollowing

Abdominal hollowing is an excellent dryland breathing exercise. Not only does it improve your breathing, but it’s a deep-core stabilizer too.

Having a strong core in swimming is really important, and deep core stabilizers are muscles that don’t conventionally get trained. By performing this exercise you are essentially getting the best of both worlds AND the best part is that you only have to do a couple of reps before your workout.

Here’s how it’s done…

  • Sit, or lay on your back 
  • Contract and pull in the abdominal muscles without moving the spine or pelvis
    • Visualize yourself sucking your belly button all the way back to your spine or the floor. 
  • hold this for a 5-second count and slowly inhale.
  • Do 10 rounds

This exercise trains the core muscles to better stabilize the spine and pelvis. Allowing you to have complete exhalations while competing so when you inhale again you are able to take in as much air as possible. Super handy for hard training sets and during races when you want to breathe as little as possible.

  1. Use Breathing Patterns

Your workout is a perfect time to practice breathing patterns. The struggle for oxygen can be tested by playing with the pattern in which you breathe. You can do drills in your workout to strengthen your breath by starting slow and building. 

Using breathing patterns is great since it’ll help you not only to be ready to swim on low oxygen at the end of your race but also to learn to control and maximize your breathing efficiency.

Here’s how…

  • Start slow and progress from there. 
  • Pick a set and start breathing every 9th stroke. 
  • Gradually increase the stroke-breath ratio.

Here’s an example of a ladder swim I love that helps me. All Freestyle with a 30-second rest in between each.

  • 50 breathing every 9th stroke 
  • 100 breathing every 7th stroke 
  • 150 breathing every 5th stroke 
  • 200 breathing every 3rd stroke 
  • 200 breathing every 3rd stroke
  • 150 breathing every 5th stroke
  • 100 breathing every 7th stroke
  • 50 breathing every 9th stroke

This is effective and engaging. It also gives you a solid 1000-yard workout. This can be done in reverse breathing to yards swam as well. 

Breathing patterns are a terrific way to train, but they can and should feel challenging. 

It’s important to remember that sometimes saving your oxygen for longer swims might be more beneficial than practicing retention. Incorporate here and there, but don’t feel the need to practice it during every workout. However, it is a good idea to find a stroke-to-breath ratio that works for you and train consistently using that pattern so it becomes second nature as you develop your breath control. 

  1. Don’t Hold Your Breath

A majority of your time spent swimming is done with your head underwater. Learning to not hold your breath but develop a slow exhale out the nose while swimming is going to help you take full inhales when your head is turned.

The reality is that your body tells your brain when you need to breathe, but it’s typically not from a need for oxygen but more because you’ve built up too much carbon dioxide (CO2). By slowly exhaling out the nose while swimming you are offsetting the CO2 allowing you to stay streamlined longer.

Here’s how…

  • Start swimming and begin as you take your first inhale
  • Once your head is back in the water slowly begin releasing air out the nose. 
  • Count the strokes in between breaths to stay consistent
  • Inhale more fully on your next breath because you’ve expelled more CO2 from your lungs

The idea is to maximize the airflow when you inhale while resisting the urge to hold your breath as you swim. More experienced swimmers do this very naturally. If you are new to swimming, learning to exhale out the nose underwater takes some time. 

You can think of this type of breathing much in the same way you exhale while moving into a flip-turn. Flip-Turns require a more aggressive exhale, but it holds the same principle. Just be careful to not inhale through the nose underwater. It’s not a fun experience and one that sticks with you all day. 

With enough practice, you will no longer find yourself gasping for air in the water.  The drills might even become a fun experience and a way to challenge your breathing muscles. 

Notice Your Breathing 

As you learn to breathe more effectively in the water you may begin to start noticing your breath out of water too. 

My obsession with breath began because of swimming. I have always found swimming to be meditative; an hour a day I can move my body, focus on my breathing and process my thoughts. 

It wasn’t until many years later that I realized the value of what was happening in the water. Now I use my breathing on dryland to induce the same effects. 

Once you learn to control your breathing in the water it becomes easier to manage your breath in other situations as well. 

Situations that were once hard to breathe through become manageable. You will find that you can keep control over your breath and emotional state when life gets challenging. 

Your breath is your greatest asset in the water and in life. Learn to control and manage it and you can accomplish almost anything with more ease. 

My History and Training

If you are interested in learning more about breathing drills for swimmers or for managing stress, reach out. I am in the Seattle area and have worked with local high school swim teams, both on land and in the water. 

I was blessed as a young swimmer to have an excellent swim coach, Bryce Jensen, who still coaches today, and manages the Lindbergh Swimming Pool. He takes his swimmers training beyond the pool with dryland drills and visualizations. He helped move me from a swimmer who had plateaued during my sophomore year of high school to a swimmer who was breaking all her personal records in both my junior and senior years. 

3 Breathing Practices You Can Start Today to Build a Better Connection to a Healthy Happy Heart

Discover the Intimate Relationship Between Your Breath and Your Heart

Your body needs oxygen-rich blood to function properly. Your heart and lungs work together to create something called the Pulmonary Loop. This is a system that helps circulate blood cells through the body. 

When you are breathing short and shallow your blood isn’t getting enough oxygen to allow your body to function properly. Resulting in a build-up of carbon dioxide that makes our blood become acidic. And an acidic environment is a breeding pool for disease. 

By developing breathing practices that focus your breath deeply through the body, you are creating a foundation for good mental and physical health. 

Learning to control the breath both cleanses and strengthens the respiratory system. 

Stress and the Heart

Stress has become a normal part of our daily life and we often hear people using their stress as a badge of honor. It’s not something to be praised. It doesn’t mean you’re doing more. It’s actually a health hazard. Stress creates irregular breathing patterns that can result in heart conditions, like heart disease. 

Heart disease is the number one cause of death in the United States

High blood pressure is the leading cause of heart disease. Closely followed by cholesterol levels, alcohol dependency, smoking, and physical inactivity. These are all related to chronic stress that causes inflammation in the body. 

The good news is you can start to manage your stress levels and improve your heart health by adopting a few simple breath practices into your daily routine. You will be amazed what as little as 3-5 rounds of conscious deep breathing can do. 

Now, I’m not suggesting that lifestyle doesn’t play a significant role here. Things, like not smoking or limiting your intake of alcohol and caffeine, and adding more fruits and vegetables, are essential too. As you steer yourself in that direction you can add in breathing practices to start feeling immediate relief.

Here are 3 Breathing Practices that you can start today to build a better connection to a healthy happy heart.

Heart Coherent Breathing

One of my favorite breathing practices is Heart Coherent Breathing. It is so simple that it is often overlooked. But as we know sometimes the simplest things are the most challenging to do. 

  • Sit in a comfortable cross-legged position, or if on a chair move away from any back support so you can have a straight spine. Plant your feet on the floor, a hip-width distance apart.
  • Round your shoulders back and down and let your chest be open.
  • Tuck your chin slightly to allow the back of your neck to draw long.
  • Soften or close your eyes.
  • Bring your attention to your breath. Make no effort to change your breath pattern, simply notice it.
  • Begin to slow the breath by inhaling to the count of 5, and exhaling to the count of 5.
  • Bring your attention to the inhale. Feel the breath flow in through your heart center. 
  • Exhale and notice the breath leaving your heart center. 
  • Do 10 rounds of breathing like this, focused on your heart. If it feels good you can place your hands over your heart to help keep your focus and attention there. 
  • After 10 rounds or so let the 5×5 pattern go and continue to breathe with ease keeping your attention inside. 

This simple and effective practice can be done anytime day or night for clarity. I recommend starting by just practicing the steps above. After you feel more comfortable keeping your attention internal and your breath and heart you can add a question for clarity or intention. You will be amazed at the things your heart and breath begin to open up to you in these subtle moments when you truly belong to yourself. 

Alternate Nostril Breathing

This is a practice that takes some getting used to, but the benefits are well worth the effort. Alternate nostril breathing is exactly as the name describes. It’s a great practice for improving heart health because it helps lower blood pressure. 

You will forcefully direct air in one nostril and out the other using your right hand – using just your thumb and pointer fingers. 

  • Sit in a comfortable position.
  • Place your left hand on your left knee or in your lap.
  • Exhale completely.
  • Use the right thumb to close the right nostril.
  • Inhale through the left nostril.
  • Pinch the left nostril with your pointer finger.
  • Open the right nostril and exhale through this side.
  • Stay here.
  • Inhale through the right nostril.
  • Pinch closed this nostril.
  • Open the left nostril and exhale through the left side.
  • This is one cycle.
  • Continue for 5 to 10 rounds.
  • Always complete the practice by finishing with an exhale on the left side.

Not only does alternate nostril breathing balance your autonomic nervous system, it also supports the circulatory and respiratory systems. Helping you to feel more centered and relaxed. 

4-7-8 Breathing

This is a popular technique made popular by Dr. Andrew Weil. It is a calming breath practice often used at night to help fall asleep. This pattern involves a breath hold that reoxygenates the body. 

  • Sit or lie down allowing your spine to be straight. 
  • Inhale through the nose, allowing the tip of your tongue to rest behind your top front teeth, and count to 4.
  • Hold your breath at the top as you count to 7.
  • Purse your lips, tongue still resting against the roof of your mouth, and exhale making a whooshing sound as you count to 8.
  • Repeat 5-7 rounds.

You can start with a lower count if this is too challenging or you become light-headed or dizzy. Once you get the pattern down you can gradually build your count. Just be mindful to allow the exhales to be twice as long as the inhale. This allows you to take in more fresh oxygen-rich air.

So many of us are up late at night, wired but tired. This breathing practice relaxed the mind, allowing stress to melt and you to more quickly fall asleep. 

These are just 3 of the many breathing techniques that are beneficial for your heart and overall well-being. Try them all and find the one that creates the most ease in your body. As stress creeps in throughout the day these techniques can quickly calm your heart and mind. 

Cardiovascular health is vital and so is your breath. Together they work in perfect harmony to guide you into a more mindful way of living. 

If you are interested in deepening your relationship with breath, check me out on Instagram, breath_mindset, and start developing that relationship today. 

Staying Consistent When You Are Forced to Pivot

Routine and Consistency are Key

As an entrepreneur you find yourself balancing between staying on course and knowing when it’s time to pivot. When things are not going great and you cannot see your progress it may be time to evaluate what the next best move for you would be. 

You may have a set of consistent routines and habits that keep you chugging along, but what happens when those practices are no longer effective? 

The balance struggle in the mind begins. 

  • Do I stick with it?
  • Do I shift it into something better?
  • Do I drop it?

It’s important when making these decisions to not drop a plan to chase a trend. Getting wrapped up in what everyone else is doing is a trap. Staying consistent is the best course of action. 

Consistent Routine

Routine is so important! It helps us build healthy habits that lead to long-term success. The art of the pivot comes into play when you take time to analyze which routines are working and which are not. There is always room for improvement and success leaves clues that can help direct you to make a change or carry on. 

As entrepreneurs, we are constantly watching other successful people. Seeing what moves they make and what is working and what kinds of habits they live by. From the 5am club to cold exposure, everyone has an antidote that they swear by. 

The best habits will always be the ones that you can commit to and do consistently.

Habits and routines are about showing up consistently and performing something whether or not you are in the mood. It’s about discipline. 

Creating a solid morning routine is a great way of starting your day off in a productive manner before all the demands of the day divide your attention. 

If you are looking to move forward in any area of your life you need a consistent routine. 

Routines that help you…

  • Build discipline
  • Have meaning to you
  • Move you closer to your goals
  • Live more fully
  • Provide some control over your life 

It doesn’t matter how successful certain habits and routines have been for other people if that habit or routine doesn’t work for you. You must find the ones that work for you and stick to it. 

Persist or Pivot?

At some point in any consistent routine, there will come a time when it’s hard to commit – when you just don’t feel like moving forward and you no longer see the point. After the excitement is gone it’s a good opportunity to feel the energy you have built around it. 

What does that feel like? And does it make sense to persist through the plateau or pivot in a new direction? 

If you find yourself at a crossroads here are some great questions to ask…

  • Is this working?
  • Is this the best use of my time?
  • Am I enjoying this process?
  • Is this routine moving me closer to my goals?

When a routine becomes stagnant it’s time to re-evaluate. Time to reflect on your why. Why did you implement this routine in the first place and is it still of value?

Take a look back on where you are now from when the routine began and decide if it’s been of value, is still of value, or time to pivot to provide more value. 

Take the Empowered Approach

What is the point of setting aside time for certain routines if it’s not providing value?

By constantly asking yourself this question you are holding yourself accountable. You are ahead of the curve in knowing when it’s time to pivot. If the answer to this question is uncertain you can follow up with… What is a better way? Helping direct our minds to make a fair assessment of when to pivot and when to stay the course. 

Shiny Object Syndrome

Trends are changing all the time. It seems whenever I get used to one social media platform everyone has jumped on to the next. I totally get it. New is exciting and we all suffer from a little bit of FOMO

When you are faced with staying the course or pivoting you might want to check your shiny object syndrome radar. The idea that switching from Instagram to TikTok will create a sudden abundance in your career sounds tempting. But at what cost? Essentially you would be starting over again. Building from scratch. Jumping ship to catch another. Moving from one platform to another. And then what happens when TikTok becomes passe and the kids are onto something new? Do you keep moving with the fads? Or do you stay consistent with your current platform and work it out? 

The eagerness you feel about implementing something new can be fueled into your consistent routine. Where can you place these ideas on the platform you already use?

Pivoting is Growth

Pivoting and starting from scratch is challenging. Pivoting a decent routine into a solid routine is better. Pivoting in this way helps ignite some of that excitement you originally had. 

Asking yourself the questions that determine if you pivot or march on is essential for growth. Pivoting a routine shows that you are paying attention and not stuck to old habits and ideas, but are willing to adapt and grow. 

Pivoting from good to great routines will help you stay committed. Give yourself time to play with the new idea and work out the kinks. You can always resort back to the original routine with new insights and motivation. 

Staying excited helps us stay committed. Routines do become just that, routine, and it’s often hard to find the will to show up consistently, but if you understand why you are showing up by asking the questions above you will be better armed with the correct information to keep you excited and moving forward. Pivoting when necessary and shifting gears to better pursue your goals. 

The most important thing is to not give up or give in. This is the point of habits, routines, and committing to showing up. Whether or not a pivot is necessary is small compared to the larger goal at hand. Keep showing up. Keep believing. Keep committed to your outcome and the rest will fall into place. 

Regulate your Mind and Body by Paying Attention to All Four Parts of Your Breath

Finding Your Power in the Pause with Breath Retention

Did you know there are four parts to the breath? Most conversations centered around breath are broken into two parts: inhalation and exhalation. The space between the inhales and exhales is equally as important. Without the pause that comes at the top of the inhale and the bottom of the exhale you would be breathing much too fast. Hyperventilation is an example of how breathing looks when the pause is removed. 

As you breathe throughout your day this pause is minimal, almost unnoticeable. Every day you breathe in and out over 20,000 times while giving zero thought to the significance. A function of the respiratory system that happens automatically and is vital from your first breath to your last. 

Paying Attention to the Pause

The Navy Seals understand the power of the pause probably better than any other organization. They use it as part of their training because it is an optimizing breath practice that helps you stay calm while improving concentration. It’s no surprise this technique is used by a group of high-performance individuals who are known for being put in extremely tense situations. They understand the importance of all four parts of the breath and how it aids in lowering blood pressure. The Seals need to think clearly at all times and slow, stable breaths help them do just that. 

Breath retention practices help you focus your attention on the pause both at the top and bottom of your breath. By consciously extending the pause to create a breath hold you bring your attention inward. This concentrated activity focuses the mind intently on what’s happening in the body. 

Your breath is your life force, and when you practice breath retention you are cutting off that life force in a controlled manner. Training your autonomic nervous system to stay calm in high-stress situations. 

Regulate Your Mind & Body

This incredibly efficient tool not only teaches the nervous system to remain calm, but it also improves concentration as unnecessary mind chatter becomes less important when your breath is on the line. Your mind begins to devote all attention to the activity at hand. When you are practicing a 30-second or one-minute breath hold your mind has only one focus: a desire for breath. 

Plus you are training your body to be less reactive to strong needs and desires. Slowing the breath and practicing retention from a controlled space helps you to show up more intentionally. Reminding you how good it feels to be in control. And that nice inhalation of air after a retention hold is the best breath of the day. Energy pulses through the body sending a sense of relief to every cell. 

Your breath and your brain are interlinked. One will always follow the other. If you can calm your mind, your breath will follow and if you can calm your breath, the mind will follow. This, of course, works the other way too. If your mind is spinning out of control in rage, lust, or uncertainty, so will the breath. Forcing it to be short and shallow. Moving you into that hyperventilation state where no pause is accounted for. 

Practicing breath retentions help us recognize when we are out of balance and guide our mind and body back into regulation.

Box Breathing

Box breathing is my all-time favorite breath practice. It has been the single best practice for me to clear my mind, feel into my body, and find inspiration. It is as simple as it is effective. 

Conscious breathing does wonders for our health as the respiratory system is connected to all aspects of the body working properly. 

Dedicating time to not only notice your breath but also to pay attention to the pause is incredible healing. It has helped me to see my intrinsic connection to all things as I receive breath, hold breath, offer breath, and am breath. 

Simple 5-minute practice

  • Set a time for 5 minutes
  • Find a comfortable seat, crisscross or hips to heels on the floor, or if in a chair: move to the edge so your feet are firmly planted and your spine is straight.
  • Soften your gaze
  • Bring your attention to your breath.
    • Notice where your breath naturally wants to travel
    • Allow your body to move gently with the breath
    • Guide your breath through your lungs and into your abdomen
  • Exhale all the air out through pursed lips
  • Seal off the lips and inhale deeply through the nose filling up your belly, ribcage, and chest as you count to 4.
  • With your body full of air, hold as you mentally count to 4 again.
  • Exhale slowly and unrushed as you once again count to 4
  • At the bottom of the exhale close off the mouth and hold as you count to 4
  • Inhale and repeat the 4x4x4x4 cycle until the 5-minute alarm sounds.

The first few rounds might feel uneasy or lopsided. But if you stick with it the process begins to be something you can feel. You become calmer and relaxed.

If a 4-count feels easy, count to 5. If it feels tough, count to 3. There is no rule. The best way to begin working with breath retention is to start. Teach yourself how to control your breath. Notice where your breath is traveling. Get curious about what comes up both emotionally and sensationally. These are all clues that will help you better understand yourself and your connection to the world around you. 

5 Minutes a Day

Breathwork is a meditation, and in 5 minutes a day, you will set yourself on a path to health, insight, and growth. Breath retention becomes a fun and relaxing activity that you won’t want to miss. You will begin to notice that moment when your inhale becomes an exhale, and when your exhale becomes the wave of the next inhale. There is a powerful connection between your breath and the world around you. If you are looking to deepen your practice and want some guidance along the way, check out my 4-week self-led online course, Breath Mindset, and feel free to leave me a note here as well. 

3 Key Qualities You Must Be Willing to Master for Online Business Success

Crafting Your Story, Finding Your Customers, and Bringing Your Business Online

Do you ever feel totally paralyzed by the amount of work it takes to bring your business online? A sea of new customers who you would never have had access to 25 years ago are now all there, online. Now instead of someone finding your local business, you can find them anywhere, but that brings on new challenges. With so many choices you need to craft your story to find your ideal customers. This can feel overwhelming, daunting, and impossible to do. 

As someone in her (almost) mid-forties, I find myself struggling with finding my online voice. I see all the gurus telling me why I NEED to buy their products and how they guarantee it will help me…

  • Find my ideal customer
  • Grow my mailing list
  • Attract high-end clients
  • Make 6-figures in 6 months

This all sounds amazing! But when you boil it down, it’s just good marketing.

I’m not suggesting there is no value in these claims. I want all the information I can to help me bring my small business to a world audience. I’ve bought multiple programs and have gained value from all of them. These online businesses take all the information out there and tie it into a pretty little package for you to take home and have a step-by-step example of how to do whatever it is that they have done. 

Totally groovy.

No matter what the course is about I always get stuck on the same thing. It’s like my block. Then I get discouraged and I fall off course. This is what I’ve learned…

  1. It’s never as simple as they suggest
  2. It all takes hard work and commitment
  3. The results highlighted are not typical

In every course, workshop, or FREE webinar I’ve signed up for they all say the same thing…

You must believe that it’s possible for you.

Nothing will ever work for you if you don’t believe it’s possible for you. 

No matter what you are looking to achieve you must be willing to put in the work, have a clear goal, and see yourself living that life. 

Once you start down a path, obstacles are bound to come up. But Obstacles help you get clear about your own vision–obstacles that end up being your biggest resource. 

Starting or bringing your business online is the wave of the future, but before you jump in, here are 3 key qualities you must be willing to master to bring you to the forefront of your field.

  1. Know Your Why

What you do is probably not unique to you. What you do is probably something that hundreds of others are pursuing as well. As an online business owner, you must be able to articulate why you are doing business. 

Your why is what makes your business different from all the others. 

Simon Sinek wrote a book called “Start with Why” and he reminds us to chase the dream, not the competition. This is such a great reminder. When you got into this business you were set on an outcome, not focused on what everyone else was doing. And you are not them, you are you! And people want to buy and work with people like you. People who are relatable to them. This means you have to be able to simply and accurately express your why – why buying a product or service from you is valuable. 

The “why” is what made Toms shoes so successful. Not only was his mission clear, but others identified with it and it made them feel good about their purchase. There are hundreds of choices out there when it comes to slip-on shoes, but people buy Toms because it represents something more. 

  1. Clear Communication

Communication is key. When you are looking to communicate with your audience it is wise to come from your why. All successful relationships–business and otherwise–need clear communication. It’s so easy to chase the latest trend and get caught up in all the bells and whistles of online marketing. When you do this you are throwing darts while blindfolded. 

Who are you talking to? Be clear. 

When you talk to everyone you talk to no one. 

As an entrepreneur, you must get clear. This will make it easier for you to relay your vision to others, and help you stay focused when the internal and external critics chime in.

  1. Confidence

Self-confidence is so important when you are setting your vision on any big goal because it helps you find your footing during difficult times. Confidence comes from experience and from education. 

You must believe in what you are selling. You must believe you are the person to buy from. You must believe that you are making a difference. You must believe in the value of your work or nobody else will. 

Being an entrepreneur takes guts. It can leave you feeling vulnerable and exposed. Confidence comes from feeling those feelings and taking the risk anyway. It comes from asking for feedback and adapting to changes when necessary. 

You will never succeed if you don’t believe it. No matter how many online courses or books or seminars you attend. You must believe in yourself. Everything else will follow. 

I’ve been running my online breath business for just over a year. I don’t think I’d be where I’m at without the resources I got from online gurus. I also know I wouldn’t be here without the local yoga and breathwork classes I teach. All my clients have helped form me into the small business owner I am today. 

I have had to adjust, walk away, reform, accept, and make choices based on my wealth of information. I am not where I want to be, and I have a lot of work to do, but I wouldn’t be here without perseverance and knowing that I am helping humanity connect to their greatest resource: their breath. 

I am no influencer, but I treat all my clients as though they are the most important client because they are. They are your teachers and will help you become the successful businessperson you have set out to become. 

Learn more about my business, Breath Mindset and reach out with your own thoughts. What do you think are the top key qualities for online business success?