Welcome to Levering Up
Shift Happens When You Pull the Right Levers
Shift Happens When You Pull the Right Levers
You don’t need a dozen supplements, a 90-minute morning routine, or a complete lifestyle overhaul to feel better.
You just need to pull the right levers.
What Is “Levering Up”?
“Levering up” is about making strategic shifts that create big returns.
It’s identifying what works—what really moves the needle—and letting go of the noise.
On this blog, we’ll explore:
Breathwork (our first and most powerful lever)
Energy and focus tools
Recovery and sleep strategies
High-leverage health and wellness habits that give you the most for your effort
The First Lever: Your Breath
I’ve spent decades helping people improve their health, and if there’s one lever that’s overlooked the most—it’s your breath. Everyone thinks about diet, exercise, supplements and maybe even mindfulness but how much thought have you given to your breath and how you breathe?
The way you breathe affects:
Your nervous system
Your mental clarity
Your sleep
Your emotional regulation
Breathwork is free, always available, and wildly effective when you know how to use it.
This blog starts there—but we’ll go beyond breathing to explore other practical, research-backed strategies too.
What to Expect Here
This isn’t about overhauling your life.
It’s about identifying what actually works and starting small.
Expect:
Clear, bite-sized blog posts
No-fluff breakdowns
Simple tools you can try the same day
Topics focused on real impact for your mind and body
Who This Is For
People who are curious, but overwhelmed by wellness hype
People who want to feel calmer, clearer, and more in control
People who don’t have time to waste—and want real results from small changes
If that sounds like you, you’re in the right place.
Let’s Start Levering Up
This blog is here to help you stop spinning your wheels.
To help you work with your body—not against it.
And to help you make shift happen—one lever at a time.
Ready to begin?
👉 Start with this post: [ Reset Your Nervous System in Under 5 Minutes] (Coming soon)
How 5 Minutes Can Reset Your Nervous System and Your Day
It all begins with an idea.
If someone told you that five minutes a day could reduce stress, boost energy, sharpen focus, and improve emotional balance—without pills, screens, or side effects—you might be skeptical.
But the science is in and the secret isn’t outside of you—it’s your breath.
Whether you’re using an immersive method like 9D Breathwork or a simple rhythm like 5.5-second breath cycles, just five minutes of intentional breathing can create a real shift in your nervous system and how you feel.
Why Breath Is the Fastest Way to Hack Your Nervous System
Your breath is unique—it’s the only part of your nervous system you can control consciously. That gives you direct access to your autonomic nervous system, which regulates things like heart rate, blood pressure, digestion, and your stress response.
When you breathe slowly and deeply, especially with a longer exhale, you stimulate your vagus nerve—a key player in switching from “fight or flight” into “rest and digest” mode.
This shift leads to:
✅ Slower heart rate
✅ Lower blood pressure
✅ Reduced cortisol (stress hormone)
✅ Increased heart rate variability (HRV), a marker of nervous system flexibility and resilience
Studies show these benefits can begin in just a few minutes.
In fact, a 2023 study in Cell Reports Medicine found that 5 minutes of daily breathwork improved mood and reduced anxiety more effectively than mindfulness meditation—with faster physiological results.
Breathwork and the Monkey Mind
If you’re anything like me, you might have a hard time quieting your mind—especially when you’re trying to pray, meditate, be “mindful” or simply take a mental break…and no, scrolling social media does not count as a mental break!
That monkey mind, jumping from one thought to the next, can make it hard to settle down.
This is where breathwork shines. It doesn’t require you to “clear your head” or sit in silence for half an hour. Instead, it gives your mind something to focus on—a simple, repeatable rhythm that brings you back to the present moment.
The breath anchors your attention and begins to calm both the body and mind. Within minutes, you can shift from scattered and tense to clear and calm.
Two Simple 5-Minute Techniques That Work
You don’t need a lot of time or experience to get the benefits of breathwork. Here are two proven approaches you can use today:
🔹 1. The free 5-Minute 9D Breathwork Micro Session
This immersive, guided experience uses:
Conscious connected breathing (a continuous, circular breath)
9D audio layering with music, binaural beats, and voice cues
Somatic prompts and affirmations to help release mental and emotional tension
What makes it powerful?
It intentionally activates your system first—bringing energy, oxygen, and alertness—then triggers a natural parasympathetic rebound, helping your body settle into a calmer, clearer state afterward.
Think of it as a reset button for your mind and body.
🎧 Try the Free 5-Minute 9D Session Here - (be sure and grab your earbuds or headphones for this one)
🔹 2. 5.5-Second Breath Cycles (Resonant Breathing)
This science-backed technique is simple:
Inhale for about 5 to 6 seconds → Exhale for about 5 to 6 seconds → Repeat for 5 minutes
This creates a breathing rate of about 5 to 6 breaths per minute, which research shows helps bring your heart, lungs, and nervous system into sync—a state called resonance.
✅ You don’t need to hit the timing exactly.
✅ You don’t need a stopwatch.
Just find a slow, steady rhythm that feels natural. The goal is consistency, not perfection.
🧘♂️ Try silently counting: “in… 2-3-4-5… out… 2-3-4-5…”
Resonant breathing is used to help with:
Anxiety
Insomnia
PTSD
High blood pressure
Emotional regulation
It’s calming, portable, and highly effective.
What You Gain in Just 5 Minutes
Both breathwork techniques offer big benefits in a small amount of time:
✅ Lower stress and anxiety
✅ Increased energy and focus
✅ Better sleep and digestion
✅ A more balanced nervous system
✅ A quieter, more focused mind
✅ More emotional clarity and calm
And it all starts with something as simple as the next breath.
Final Thought: Your Breath Is the Lever
You don’t need to be “good at meditation.”
You don’t need to sit still for 30 minutes.
You don’t need anything but your breath and five minutes.
Whether you try our energizing 9D session or practice slow resonant breathing on your own, you’ll be tapping into one of the most powerful—and underused—tools for physical and emotional wellness.
Try it now. Your nervous system will thank you.
Start the 5-Minute 9D Session Here
Because when you pull the right lever—shift happens.
The Power of Nasal Breathing While Exercising: Boost Your Endurance, Recovery, and Focus
It all begins with an idea.
When most people exercise, they default to mouth breathing—especially when things get intense. But there’s a growing body of research and practice showing that breathing through your nose while exercising can lead to better performance, faster recovery, and improved health. Whether you’re taking a slow walk around the neighborhood or pushing through a high-intensity workout, nasal breathing can be a game-changer.
Why Nasal Breathing Works Better Than Mouth Breathing
Your nose isn’t just for smelling—it’s a high-performance air filter, humidifier, and pressure regulator all in one. When you breathe through your nose:
Air gets filtered – Tiny nasal hairs and mucous membranes trap dust, allergens, and microbes before they reach your lungs.
Air gets warmed and humidified – This protects your lungs and keeps your airways happy, especially in cold or dry weather.
Nitric oxide is released – Nasal breathing boosts nitric oxide production, somewhere in the range of twice as much as oral breathing, which helps widen blood vessels, improve circulation, and enhance oxygen delivery to your muscles.
Fun Side Note: Humming & Nitric Oxide Production - While not directly related to breathing hard during exercise, there's intriguing data on humming:
Humming can increase nasal NO production by as much as 7-fold compared to normal exhalation.
Better oxygen exchange happens – The slower, more controlled airflow encourages your body to absorb oxygen more efficiently and remove carbon dioxide more effectively.
Low-Intensity Exercise: Walking & Gentle Movement
If you’re doing something low-intensity like walking, light cycling, or easy yoga, nasal breathing is ideal. Here’s a simple tip to take it up a notch:
Try this pattern:
Inhale gently through your nose.
Exhale through your nose longer than your inhale (for example, inhale for 3 seconds, exhale for 5–6 seconds).
Why this helps:
A longer exhale activates your parasympathetic nervous system—the “rest and digest” branch—which calms your body, lowers your heart rate, and improves your recovery while you’re still moving. You’ll finish your walk feeling energized, not drained.
High-Intensity Exercise: Running, HIIT, Strength Training
During more intense exercise, your breathing naturally speeds up. It’s tempting to open your mouth and gulp in air, but try to stick with nasal breathing for as long as possible.
Benefits of nasal breathing during high-intensity work:
Improved endurance – By limiting air intake slightly, nasal breathing teaches your body to use oxygen more efficiently.
Lower perceived effort – Even though it feels harder at first, over time your body adapts, making the same workout feel easier.
Reduced lactic acid buildup – Better oxygen delivery means your muscles can keep going without burning out as quickly.
Pro tip: If you need to breathe through your mouth during a peak effort, return to nasal breathing as soon as you can. Over time, your tolerance for nasal breathing at higher intensities will increase.
Training Your Nasal Breathing
If you’re new to nasal breathing, it may feel awkward or even uncomfortable at first—especially during exercise. That’s normal. Think of it like training any other muscle: you improve with practice.
How to start:
Begin with nasal breathing during your warm-up.
Use it for all low-intensity workouts.
Gradually increase how long you can maintain nasal breathing during moderate-to-high intensity training.
Practice daily, even when you’re not exercising—at rest, walking, or climbing stairs.
Bottom Line
Nasal breathing isn’t just about looking zen—it’s about improving oxygen efficiency, enhancing endurance, and helping your body recover faster. During low-intensity exercise, focus on longer exhales to boost relaxation and recovery. During high-intensity sessions, challenge yourself to keep your mouth closed and breathe only through your nose for as long as possible.
It’s a small shift in how you breathe, but it can make a big difference in how you feel and perform.
The Hidden Epidemic
Shift Happens When You Pull the Right Levers
The doctor walked into the exam room with a somber expression. He sat down, folded his hands, and looked Sam squarely in the eyes.
“Sam, the test results are back. I have to be honest—you have a serious progressive degenerative condition that has become endemic in our society. It’s called sarcopenia. If nothing is done, it will slowly strip away your strength, your energy, and eventually your independence.”
Sam’s heart sank. WHAT? You’re telling me I have a progressive degenerative condition…at 40 years old??? “Is it…fatal?”
“Not immediately,” the doctor replied. “But it significantly increases your risk of falling and breaking bones. It weakens your immune system. It slows your metabolism so much that it raises your risk of diabetes and heart disease. It makes even simple things—like climbing stairs, carrying groceries, or getting out of a chair—more and more difficult.”
The doctor leaned forward. “And Sam… this condition doesn’t just attack your body. It can drag down your mood, too. People with sarcopenia often become more isolated and more prone to depression.”
Sam’s shoulders slumped. “So what you’re saying is…I’ll lose my ability to live normally?”
The doctor nodded. “Left untreated, yes. But here’s good news, bad news and good news. The good news is there is an effective treatment. The bad news is… your insurance won’t cover it.”
Sam sat up straight. “Doctor, I don’t care how much it costs. I’ll find a way to pay for it.”
The doctor smiled faintly. “The other good news is it won’t cost you a dime. What it will cost is effort. See Sam, Sarcopenia is age related muscle loss and the prescription is resistance exercise—strength training. It is the only proven way to stop and even reverse this condition. Your muscles are remarkably adaptable—no matter your age. Studies show that people in their 70s, 80s, even 90s can build new muscle tissue with regular resistance training. It’s never too late.”
Sam furrowed his brow. “Exercise? But I really don’t have time for that. Between work, family, and everything else, it just doesn’t fit. Can’t you just give me a pill or something?
The doctor looked him in the eye. “Sam, let me be clear. If you don’t make time for this treatment now, your body will force you to make time later—when you’re sitting in a hospital bed, unable to move on your own. And beyond your body—exercise is one of the most powerful tools we have for preventing and treating depression. Skip it now, and you risk not only your mobility, but also your peace of mind.”
A heavy silence filled the room. Sam realized the doctor wasn’t exaggerating—this was his wake-up call.
Finally, the doctor added, “Most people have never heard of sarcopenia. But almost everyone is affected by it. The difference is, some people fight back. And those who do often live stronger, healthier, longer lives.”
The Takeaway
Without intervention, most people lose 3–5% of their muscle per decade after age 30.
By age 80, that adds up to as much as 40% muscle loss.
Muscle loss isn’t just cosmetic—it impacts balance, bone health, metabolism, chronic disease, and mental health.
Exercise and Depression
People who are physically active have a 20–30% lower risk of developing depression compared to sedentary individuals.
A 2023 meta-analysis found that resistance training specifically can reduce symptoms of depression to a degree comparable to medication or therapy—with no side effects.
Just 2–3 sessions per week of strength training can improve mood, reduce anxiety, boost energy, and enhance overall quality of life.
Sarcopenia may be a silent disease, but you don’t have to be a silent victim. Pick up the weights—not just for your body, but for your mind.