by Dana Cavalea March 03, 2021

1 Comment

Hi Team...

Over the past few weeks I have been really enjoying a book called Breath by James Nestor.

So much so that I sent it out to many clients that I felt it would benefit....


Coach, we breathe everyday, naturally.

Well, that is true...

But how deep?

How long can you hold your breath?

Do you know that there are free-divers in Greece that can naturally hold their breath for 8-12 minutes?

Pretty amazing- and, it is also a very clear demonstration that we use very little of our capacity....

Capacity as it relates to breath.

Capacity as it relates to thought.

Capacity as it relates to muscular endurance.

We have so much more capacity than we utilize.

Our utilization score for many of us is very low.

I am sure you have friends that have run a marathon or an ironman.. right?

Those people are nuts, right?

Well, maybe in some ways they are nuts but they are also courageous and they have also maximized their capacity through training....

You can do the same for all parts of your life..

You can maximize your capacity by creating time to develop capacity around physical training, breath, work-effort, and thought.

Physical Training = Utilize a plan that is progressive and built to push capacity

Breath= Breath each day, deep breaths, 10-15min, with strategic breath holds- see how long you can hold your breath at the end of your bout... track it.

Work Effort = Do all of your work to completion each day, no matter how long it takes...

Thought= Take time to deep think each day.. expand the capacity of your typical thoughts by challenging your own creativity and patterns of thought...

This is how we expand capacity and expand our mindset to what it is we are truly capable....

You see, I believe we get in comfortable rhythms and ways of being/ thinking... we do not challenge those ways and if we do not, they can be performance inhibitors.

This is why I need you to challenge your own norms...

If you do, you will be in a place of discomfort.. which is a true position of adaptability...

Forcing you to find a new rhythm...

This is good for you...

But, today, I encourage you to start with just your breath...

Take a good 5-minutes and actually feel yourself breathing...

Personally, I realized just how shallow my breaths are.. and how often I find myself holding breath or mouth breathing... 

And, in certain situations I find myself holding my breath more than others as a protective mechanism... weird but true...

Our body is an amazing system that is truly connected.

I want you to stay connected by taking time to breathe...

Last thing, do you know if you breathe exclusively through your left nostril it will help you to reduce stress and anxiety?

And, if you breathe through your right it will strengthen your analytical ways of thinking?

Wild stuff.

Give it a shot.

Your Coach,


Check out this weeks podcast on What All Winners Do! Click to Listen.

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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