OxygeNate Coach

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Certified Health Nut coach. Transformative mindfulness techniques and more. Text me 480-877-6113 :)

10/31/2026

Box breathing. 4 in, 4 hold, 4 out, 4 hold.

The quick science:
• Slows your heart rate and switches on the parasympathetic nervous system — your body’s built-in brake pedal on stress
• Popularized by former Navy SEAL Commander Mark Divine, who used it in SEAL training to stay calm under pressure (he breaks it down in *Unbeatable Mind*)
• James Nestor covers it in *Breath*: slow breathing is the fastest lever you have on your nervous system

The military uses it to come down after adrenaline spikes and fall asleep at night. You can use it before the hard conversation, after the long day, or mid-corn-maze in a Power Ranger suit. 😄

Follow along for one round with me — your nervous system will thank you. Save this for the next time your brain won’t shut off.

When do you most need a reset button? 👇

10/30/2026

That’s right, Santo. 🫏

6 spots. 6 weeks of nervous system coaching. All I ask is a video review at the end.

Why free? Honest answer: testimonials help me grow, and I want feedback that makes me even more capable of helping people. I’d rather earn trust than buy ads.

Who’s it for? Anyone ready for more peace — if you’re tired but wired, sleep is a struggle, there’s a nasty voice in your head that won’t quit, or you’re an overworked professional looking to make a shift, even a tiny one.

If that’s you, DM me the word SANTO. And tell me — what’s the one thing your nervous system won’t let you rest from? Oxygenatecoach.com calendly.com/oxygenatecoach

10/30/2026

Morning

10/28/2026

Gabor Mates advice on compassionate inquiry - where is this helpful? So many times I’ve been angry at my behaviors instead of getting curious and trying to understand them. My life is more peaceful now that I get curious and understand my behaviors are actually on my side. Even if they’re ineffective or “dumb friends” as he calls them

10/27/2026

Happy cells song in Sedona, Arizona

10/26/2026

This clip is from a moment I didn’t plan. I had a cucumber on me, a squirrel came close, and I ended up feeding it to him, bite by bite. No phone, no agenda, maybe 90 seconds total. It was a genuinely beautiful moment then, and honestly it still is every time I think back on it.

That’s the whole thing I want to teach today: the pause is the practice. Not a retreat, not an hour of silence. Just stopping, on purpose, for a few minutes.

There’s actual research backing this up. A team at Penn’s nursing school studied what happens when you build mindfulness breaks of just 1 to 5 minutes directly into an already overloaded course schedule. The senior researcher, Nancy Blumenthal, explained why it mattered:

“As burgeoning health care leaders, Doctor of Nursing Practice students carry immense academic and professional loads.” Her team’s conclusion was direct: self-care needed to become “an absolute necessity rather than an afterthought.”

So they tested it.

Over 90% of students agreed the short practices supported their personal self-care.

The program scored a 69.2 Net Promoter Score, meaning students were telling other students to use it.

No app. No subscription. Just mindfulness “embedded directly into their coursework,” as the researchers put it.

Published in Nurse Educator, October 2026.

I stopped to feed a squirrel. You might stop for something else. Either way, the pause is the point. What mindful moment have you stopped for recently? With an animal or not 🐿️

10/25/2026

They scanned the brains of 30 breathwork practitioners mid-session — and what came back looked less like a relaxation exercise and more like a psychedelic trip.

Here’s what the research actually found:

• Grey-matter blood flow dropped roughly 45% during intensive breathwork (from about 16.2 to 9.8 ml/100g/min)
• Participants described “oceanic” states — deep connection, dissolved boundaries — comparable to a moderate-to-high dose of L*D or psilocybin, just without the visuals
• The strongest altered states lined up with shifts in the brain’s default mode network — the part tied to self-reflection and ego
• Researchers at the Central Institute of Mental Health in Mannheim, who presented this at the ECNP Congress, suggest it’s not the blood flow drop alone doing the work — it’s how different brain regions start communicating differently

No substances. No ceremony beyond the exhale.

This is why we start with the why in every OxygeNate session: the altered state isn’t a side effect of breathwork — it’s the doorway. Your nervous system already holds the keys. We’re just now getting the data to describe what practitioners have felt for years.

Quick honesty check, because I’d rather under-promise than oversell: this was a small, uncontrolled study of already-experienced breathers, not a randomized trial — and it’s not proof breathwork “equals” a psychedelic experience in every respect. Call it compelling early evidence, not a verdict. Larger studies, ideally with breathwork-naive participants and a control group, are still needed.

But it’s a striking data point if you’re curious about expanded states and not ready to reach for a substance. Sometimes the most powerful medicine is the one you were born with.

Sources: https://www.news-medical.net/news/20261011/Intensive-breathwork-reduces-brain-blood-flow-and-alters-neural-communication.aspx , https://www.sciencealert.com/breathwork-really-can-induce-an-altered-state-of-consciousness-experiment-shows

10/14/2026

Bday card tradition - I love grandma & grandpa

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