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Dr. Leah Lagos

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Heart Breath Mind: Conquer Stress, Build Resilience, and Perform at Your Peak Kindle Edition

by Dr. Leah Lagos (Author) Format: Kindle Edition

4.6 244 ratings

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Stress is not in your head, it’s in your body—this is the key to peak performance that Leah Lagos, PsyD, BCB, an internationally known expert in biofeedback and sport and performance psychology, wants us to know. In this book, she shares with readers for the first time the same program that she uses with top athletes, CEOs, business leaders—anyone who wants and needs to perform at their best. What makes her scientifically proven 10-week program unlike any other is that she recognizes the link between heart rhythms and stress to create specific, clinically tested exercises and breathing techniques that allow you to control your body’s physical response to stress. She pairs this training with cognitive-behavioral exercises to offer a two-tiered process for strengthening health and performance, enabling readers to respond more flexibly to stressful situations, let go of negative thoughts and emotions, and ultimately be more focused and confident under pressure.

From the Publisher

Heart Breath Mind

It’s time to improve the way your mind and body react to stress.

Rewire your body’s response to stress in order to perform at your peak level. The exercises detailed in the book will help you train your body and mind to toward optimal performance.

Dr. Lagos recognizes that anxiety come from all different sources in modern life and stress effects anyone’s ability to perform at their peak. By managing the body’s response you can learn to navigate stress with precision.

In this book you will find:

Why Heart Rate Variability (HRV) is an important measure of health and performance
A 10-week plan to train your heart, breath, and mind
Strategies to pivot your emotions on demand, let go of stress, imprint your physiology for success, and more . . .

Editorial Reviews

Review

“Dr. Leah Lagos is an extraordinary being. I’ve never known a greater empath. She feels the ripples of the human psyche with a subtlety and sensitivity that is unique in my world experience. I’ve also had the good fortune of observing up close her HRV biofeedback training with elite mental performers. The vast majority have described the experience as some version of life changing, and I’ve been blown away by the immense performance benefits.” — Josh Waitzkin, author of The Art of Learning, eight-time U.S. National Chess Champion, two-time Tai Chi Push Hands World Champion, Brazilian jiu-jitsu black belt, and the real-life inspiration behind the film Searching for Bobby Fischer “This is a step-by-step owners manual for the human body. Lagos’s protocols will teach you how to use the tools that all humans can control — the mind and breath — to influence the parts of us that we usually can’t. Her holistic and data-driven protocols fit athletes and laymen equally well. Now get into your body and breathe.” — Scott Carney, New York Times best-selling author of What Doesn’t Kill Us “Bruce Lee said that one of life’s most important lessons is mastering how to remain calm. Whether you’re a martial artist, a CEO, or a student taking a test, being able to tap into instant calm-on-demand is one of the most important life skills. If you can control your emotions and attention, you can navigate whatever happens in life with your full range of abilities. It doesn’t take years of yoga and meditation. Dr. Lagos teaches you how to tap a powerful tool anyone can use in daily life. Her techniques should be taught to every child. It’s not too late, whatever your age, to learn them now.” — Adam Robinson, co-founder of The Princeton Review, New York Times best-selling author of Cracking the SAT, and global finance consultant “Biofeedback teaches you the tools that you need to manage your stress response. I’ve personally seen her protocol provide life-changing and lifesaving benefits for my patients.” — Dennis Goodman, M.D., clinical professor of the Department of Medicine and director of Integrative Medicine at the New York University Grossman School of Medicine —

From the Author

Dear Reader,

For many of us, this feels like an uncertain time with new sources of stress impacting us on a daily basis.

I wrote this book to provide you with a scientifically based method to create a refuge on the inside to build resilience and fuel your performance on the outside.

Many of you have heard of heart rate variability biofeedback training to improve health conditions like migraines, insomnia, and blood pressure. Some of you have tried breathing exercises or meditation to optimize your performance but don't have access to someone like me or a systematic process that you can start with at home to realize the vast benefits in ten weeks.

This book provides a step by step program for you to amplify your body's ability to manage stress through a scientifically based training using your breath and paired with cognitive strategies to simultaneously optimize your mind. You will be able to strengthen your ability to let go, respond flexibly under pressure, and recover quickly following challenge. For that extra competitive edge in sports, business, health and life, you must be able in control of how your body responds to stress, with the precision of a race car driver, to compete and perform at your full range of aptitude.

This ten-week training is a process used by Olympic athletes, Broadway actors, professional ballerinas, PGA Tour players, CEO's, and business leaders at my office. Now, I bring this process to you, the reader, so that we can unite together (as a community, a nation, and a world) to strengthen our response to stress.

Control your breath. Control your heart. Control your mind.

Best,
Dr. Leah Lagos

Product details

ASIN ‏ : ‎ B07T1FXBM6
Publisher ‏ : ‎ Harvest (August 11, 2020)
Publication date ‏ : ‎ August 11, 2020
Language ‏ : ‎ English
File size ‏ : ‎ 2041 KB
Text-to-Speech ‏ : ‎ Enabled
Screen Reader ‏ : ‎ Supported
Enhanced typesetting ‏ : ‎ Enabled
X-Ray ‏ : ‎ Enabled
Word Wise ‏ : ‎ Enabled
Sticky notes ‏ : ‎ On Kindle Scribe
Print length ‏ : ‎ 293 pages

Best Sellers Rank: #285,242 in Kindle Store (See Top 100 in Kindle Store)
- #23 in Physiological Aspects in Psychology (Kindle Store)
- #53 in Cognitive Behavioral Therapy (Kindle Store)
- #95 in Physiological Aspects in Psychology (Books)

Customer Reviews:
4.6 244 ratings

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Dr. Leah Lagos

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Leah Lagos Psy.D, B.C.B. is a licensed clinical psychologist who specializes in health and performance psychology and is known for her pioneering work in HRV biofeedback. Dr. Lagos treats a broad range of disorders and performance challenges. Her expertise includes strategies to reduce anxiety, boost resilience to adversity, and enhance health. She offers a framework for clients to clarify their needs, achieve their goals and increase their effectiveness. Areas commonly explored include self-regulation, mindfulness, strengthening introspective sensitivity, oscillating between dynamic physiological states for peak performance, emotional pivoting, how to let go from the heart, shifting one’s relationship with pain, maximizing flow, dynamic leadership and resilience.

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Tim, NYC

Impressive & Super Helpful: A Business Leader's Praise for 'Heart, Breath, Mind'

Reviewed in the United States on February 5, 2024

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First off, I am not from the science world and do not have a medical study background. But after hearing Dr. Leah Lagos on Shane Parrish’s Knowledge Project podcast with her client, Celtics coach Joe Mazzulla, I decided to pick up this book. "Dr. Leah Lagos's 'Heart, Breath, Mind' presents a compelling alternative to talk therapy, highlighting how heart rate variability (HRV) training can profoundly impact stress management in high-pressure environments in business, sports, or anywhere in life.

By prioritizing your physiological state, you'll impact your psychological state, not the other way around. Recognizing this is a game-changer. I highly recommend this book and the strategies within it to anyone looking to optimize their health and life.

2 people found this helpful

Helpful

Jordi c. Visser

The Missing Puzzle Piece for Me

Reviewed in the United States on March 6, 2023

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To start, to emphasize the importance of this book for me, I will start by saying I have NEVER written a single review for anything or any experience! This will be long.

I am someone who since an early age has focused on trying to enjoy my journey in life by maximizing things that bring me joy while minimizing things that cause me physical and emotional pain.

I lead a healthy and active life but now in my mid-50s have become most interested in all things related to anti-aging and increasing my healthspan for as long as possible. This includes exercise, nutrition, my immune system, sleep and mindfulness/breathing.

I purchased an Oura ring 3 years ago to monitor and store my health data while focusing on my sleep. Over those 3 years of focusing on my sleepscore and all the data in the Oura ring I was successful in increasing all the metrics through changes in my approach to Mindfulness, Immune system, Nutrition and Exercise. In October of last year I realized that the only metric that did not change was my HRV. As a data analytics person when you go to all these changes in lifestyle over the three year period and see all metrics change but one, it makes an analytics freak excited.

I spent the end of 2022 trying to learn everything I could about HRV and understand what I was missing. The message was breathing but I was already meditating daily and using a respiratory breathing device to help with lung capacity and diaphramtic breathing. It was only when I found this book that I was able to find the missing puzzle piece. In only two months I have been able to raise my HRV baseline from the highs 20s to the mid 50s and this is before I start the biofeedback training. I have purchased multiple books and the audio book and believe everyone should read the book to understand the world of pyschophysiology from the easy to understand explanations Dr Lagos is able to present. HRV has been a focus for performance based athletes and entertainers but this is critical for anyone looking for more health and happiness in a world where stress is a major force behind the unhappiness.

I may never write another review because I don't think anything can be as important to an individual as this book! Thanks Dr Lagos.

15 people found this helpful

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joshua Williamson

Helped with Sleep and Stress

Reviewed in the United States on April 6, 2024

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I have been sleeping poorly for decades. I have no problem falling asleep but I often wake up after 3-4 hours and have a lot of trouble getting back to sleep. My mind usually starts ruminating on the problems I need to solve in the coming day (I’m a farmer so there are new challenges every day). I heard Dr Lagos on a podcast and decided to buy the book and try out her method. Within 2 weeks I was sleeping better than I had for years. I had tried many other things that barely moved the needle prior to this, but this started letting me sleep 7-8 hours per night 4-5 nights per week. I still have a couple short nights per week but overall things are much better. After I finished the 10 week course in the book I stopped the breathing practice to save time. It wasn’t long and my sleep was terrible again. After a month of that I starting doing the breathing just in the morning 3-5 days per week and my sleep has improved again

Reviewed in the United States on November 8, 2023

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If you're wiling to put in the time and incorporate Dr. Lagos' techniques into your life, you will see results! The fact that she's willing to share this program with everyone shows that she truly cares and wants to help us all with our sleep, anxiety, or in stressful situations. I recommend this book to anyone who could use a tool that's always with them to help keep calm or at least to have some control over negative emotions. A great read.

One person found this helpful

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AquaJock

Too Complicated for Most People

Reviewed in the United States on November 1, 2020

Vine Customer Review of Free Product( What's this? )

I practice yoga and meditation was intrigued by the idea of implementing breath to improve heart health and overall wellness. I think this method is too complicated for most people to implement. In the past, I've used a meditation app for my meditation sessions for years. I try to meditate for 15-20 minutes most days and find this very relaxing. Sometimes I do guided meditation or yoga nidra or listen to relaxing music.

I think most people will find the author's required forty minutes of breathing a day with no music or instructor to be difficult - even stressful. I didn't like it at all. And this method requires measuring your HRV and calculating an exact in and out breathing rhythm, which is cumbersome. All the apps mentioned in the book have either a subscription or up front cost to use them. I paid for one and found it too complicated to use.

I tried using a free app on my phone which measures HRV with your finger on the camera, but it isn't very accurate. One minute it says I have perfect HRV and the next it says it is dangerously low. I don't feel much incentive to buy the sensors needed for complex HRV measurements or to get the apps (that all cost) to find the exact breathing rhythm because of cost and complexity (I knew I wouldn't adhere to it). I'll continue using my free meditation app and just going on what feels enjoyable and relaxing instead of trying to do all these measurements, which just aren't right for me.

18 people found this helpful

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Debbie collins

This book changed my life

Reviewed in Canada on March 4, 2024

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This book has been transformative for both me and my partner. I've battled with sleepless nights and chronic anxiety for years, finding no relief until now. Dr. Leah Lagos' 10-week HRV training is incredible. Her book serves as a hands-on guide. Each week she takes you through a breathe training exercise that you must do twice a day. After just 3 or 4 weeks I was sleeping through the night and my anxiety was significantly reduced.

The 10-week program was so effective that, 6 months later, it has become my daily practice. My sleep and anxiety have vastly improved. Healing my sleep has made me feel limitless. Change is truly possible with effort. My heartfelt thanks go to Dr. Lagos for introducing me to HRV training. I am so grateful and share this technique with anyone willing to listen. :)

Heiko Kaths

Wirksames 10-Wochenprogramm

Reviewed in Germany on March 20, 2024

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Dr. Lea Lagos belgeitet Menschen in herausragenden Positionen auf Ihrem Weg zu Höchstleistungen. Mit diesem Buch, das zur Zeit nur in English erhältlich ist, hat sie ein 10-Wochenprogramm niedergelegt, anhand dessen sich jeder auf seinem persönlichen Weg unterstützen lassen kann - insbesondere für herausfordernde und extreme Situationen.

Die Klappentexte auf der Vorder- und Rückseite sagen eigentlich schon alles.
a) How we can train our hearts to beat stress and achieve success
b) Learn to let go of negative emotions an become more focused and confident in all areas of your life

Im (sehr) Groben verhilft die Psychologin ihren Klienten und dem Leser durch die Resonanzatmung die HRV (Herzratenvariabilität) zu trainieren, das autonome Nervensystem und den Zugriff auf das kognitive Potenzial positiv zu beeinflussen sowie mit integrierten Mentalübungen angestrebte Zustände zu erreichen. Es geht darum durch Selbstregulationstechniken für sich selbst persönliche Spitzenleistungen erbringen zu können, Gesundheitsvorsorge zu betreiben und Belastungen abzubauen – alte Stressmuster abzulegen und gegen gewünschte Muster zu ersetzen.

Bei diesem Buch kommt keiner auf die Idee Atemübungen in die esoterische Schublade zu stecken, denn es geht um Fakten und Zahlen. So sollte der Leser, um das Potenzial des Buches nutzen zu können, auf jeden Fall eine Möglichkeit haben seine HRV in regelmäßigen Abständen zu messen und einen Atemtaktgeber im Zugriff haben.

Das Buch ist ein Arbeitsbuch und versucht sicherzustellen, dass die Thematik durchdrungen und erfahren wird. Immer wieder gibt es Kästchen mit fachlichen Erläuterungen und beantworteten Fragen, die beim Lesen oder Üben aufkommen könnten. Woche für Woche wird der Leser mit neuem Wissen, neuen Praxisübungen und Beispielgeschichten von anderen Klienten versorgt. In der Rubrik „Homework Tracking Notes“ sind die Ergebnisse der Hausaufgaben (ca. 40 Min täglich) zu dokumentieren.
Wer das diszipliniert bis zum Ende durcharbeitet, der wird ein X-faches seiner Zeit- und Buchkosten als Gegenwert ernten.

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Riccardo Di Iulio

Excellent

Reviewed in Italy on December 22, 2023

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Excellent

T

Breath is life

Reviewed in the Netherlands on January 12, 2023

Verified Purchase

A great book for everyone who breathes. Nice to see the power of breath appear, backed by science and clinical research. It is a practical and useful work without any mystical or spiritual distractions. Thank you dr. Lagos and thank you dr. Tyson for giving this wonderful branch of science some light.

Alphonso Archer

I am sleeping better after just the first week of practicing resonant breathing. A game changer!

Reviewed in the United Kingdom on December 31, 2020

Verified Purchase

If you want to understand the science and concepts about heart rate variability (HRV), the autonomic nervous system and how tuning into these areas can help you sleep and regulate your emotions better, then, without a doubt, Dr Leah's book lays it out in the most comprehensive and readable way I have come across. It is not just a good read but the most practical aid to getting started to find your resonant breathing frequency and feeling amazing benefits from day one.

I am on week two exercises now and the first week has been amazing. I have been using Elite HRV biofeedback app for quite a while now so the getting started was relatively easy for me. I do a lot of yoga and meditation so I am used to focussing on my breathing. Resonant breathing for 20 minutes at a frequency that works for you supercharges your system in a way that yoga and meditation have not quite achieved for me. In fact, after 20 minutes of resonant breathing followed by yoga, I feel on a different level and in a beautiful state of flow for the rest of the day. After the first few days, I was having the most beautiful, restful sleep. I have attached some of my Elite HRV morning readiness scores to show the results.

I think that understanding more about resonant breathing and how it affects your HRV enables you to work bottom-up from your body to your brain to bring about amazingly fast changes to your emotional state. This book and tools like the Elite HRV app are a major game-changer for making the unconscious conscious and providing major insights into managing your health.

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