First things first—thank you for spending your greatest resources (your time, energy, and attention) with me today. I promise to make it worth your while.

👉 If you’d rather listen, I recorded a podcast version [here].
👉 If you’re the “hang out and watch” type, the video is [here].

And if something clicks for you—if these ideas make sense, or you try one and it works—I’d love to hear about it.

Over the next few weeks, I’m rolling out $0, super-practical strategies to help you improve your life. Think: managing stress, optimizing sleep, ventilating and vascularizing (today’s focus), and eating real food. We’ll go one at a time.

This is Week 3: Ventilate & Vascularize.

Before we go any further—pause.
Take the biggest breath you’ve taken all day.

…better, right?

Now stand up. Do 5 squats. Or calf raises. Or jumping jacks. Or touch your toes. Honestly, I don’t care what you do—just move for a few seconds.

Feel better?

That, my friend, is a movement snack. And research shows those tiny moments of breath and movement can add actual years to your health span.

My Two Bright Spots

Here are two personal wins I’ve had this past year when it comes to breathing (ventilating) and moving (vascularizing).

1. Ventilating: The Bridge Breath

About a year ago, I was walking Hank (my dog, not some random guy in the park) through Grover Cleveland Park. We stopped at a bridge over the brook, and I just…paused. I closed my eyes, listened to the water, and took a deep breath. Then another. Then another.

It felt so good, I started doing it every time I crossed a bridge. One minute. Deep breaths. A mental and physical reset. Hank was confused at first, but now he appreciates the extra sniffing time.

That bridge became my cue—and now it’s a habit I crave.

2. Vascularizing: Floor Sitting

Here’s the truth: I’m terrible at sitting still. But adulthood has this way of forcing us into long bouts of chair-time (emails, admin work, reading with my daughter).

So I started sitting on the floor.

What happens when you sit on the floor? Your body tattles on you. After 5 minutes: “ankles sore, move.” After 10 minutes: “butt’s asleep, move.” After 15 minutes: “shoulder’s cranky, move.”

And so, without really planning it, I shift around constantly. Over an hour, I’ll be in 14 different positions. That’s the secret: it’s not sitting that’s killing us—it’s staying in the same position for too long.

Fun fact: some hunter-gatherer tribes sit as much as we do—but they’re always shifting and moving around.

Why It Works

Ventilating

Your lungs are massive. If you spread them out, they’d cover a tennis court. Deep breathing activates the lowest lobes—the parts that don’t always get much attention when we’re shallow breathing through a busy day.

The payoff? Better oxygen exchange, healthier lung tissue, and a calmer brain.

Vascularizing

We’re made to move. Every cell in your body is within six cells of a blood vessel. That means movement instantly improves circulation, feeds your tissues, and helps you heal. Muscles contract, your brain gets the memo, and your heart delivers.

Blood is basically your body’s personal DoorDash for healing and recovery. Keep it moving.

The Bright Spot Mindset

Here’s what I’ve learned:

1. It feels GOOD. The effort is tiny compared to the payoff.

2. Pairing with a cue builds consistency. Bridges = breathe. Admin work = floor sitting.

3. Celebrating the small wins matters. When I notice, “Hey, I just gave my body what it needs,” I get a little dopamine hit that keeps me going.

Your Challenge This Week

1. Find your breathing spot. Mine’s a bridge. Where’s yours? Maybe your porch, your car before walking into work, or the coffee machine. Make it your cue.

2. Check your sitting habits. Are you stuck in one position for an hour or more? Break it up with either a posture shift or a stand-up-and-move break.

Your lungs and your blood flow (not to mention your mental health) will thank you.

We owe it to ourselves—and the people we love—to breathe deeply and move often.

And as always, when you’re ready to commit to your health, I’m here to help.