435. The 15-Minute Habit That Prevents Attorney Burnout with Leah Lagos

The Game Changing Attorney Podcast with Michael Mogill

Michael Mogill

Marketing, Entrepreneurship, Business, Management

5.0 • 539 Ratings

🗓️ 10 February 2026

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

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Summary

Your heart reveals more about your performance capacity than you think. In this episode of The Game Changing Attorney Podcast, Michael Mogill sits down with Dr. Leah Lagos, clinical psychologist and performance expert, to explore the science of heart rate variability and how a simple breathing practice can transform cognitive performance, emotional regulation, and long-term resilience. From working with elite athletes on the PGA Tour to coaching world leaders and executives, Dr. Lagos breaks down how resonant frequency breathing changes baseline heart rhythms, prevents cognitive fatigue, and allows high performers to make critical decisions without fear. This conversation will equip you with the physiological tools that separate sustained excellence from burnout. Here's what you'll learn: Why heart rate variability is a more reliable indicator of cognitive capacity than most people realize How 15 minutes of resonant frequency breathing twice a day can rewire your nervous system Why comparing your HRV to others is meaningless and what metrics actually matter for performance Want to improve your performance? Start with your heart. ---- Show Notes: 02:58 – Dr. Leah Lagos explains the science of resonant frequency breathing and how it creates homeostasis in the nervous system. 06:20 – Why comparing your HRV to others is meaningless and what metrics actually matter for performance. 12:06 – How chronic stress compounds over time and shows up reliably in your heart rate variability. 13:36 – The lifestyle factors that tank HRV: alcohol, dehydration, excessive caffeine, and who you spend time with. 17:59 – Why HRV training expands prefrontal lobe bandwidth and prevents cognitive fatigue under pressure. 22:35 – How resonant frequency breathing differs from meditation and produces measurable baseline changes in four weeks. 28:45 – The practical protocol: 15 minutes twice a day, finding your resonant frequency, and committing for ten weeks. 37:35 – The role of vagal tone in connecting heart, gut, and brain for better decision-making and health. 39:25 – Why breathwork is a must-have practice for longevity and sustained excellence, not just recovery. ---- Links & Resources: Dr. Leah Lagos Heart Breath Mind by Dr. Leah Lagos Oura Ring WHOOP Garmin Polar Alex Honnold ---- Do you love this podcast and want to see more game changing content? Subscribe to our YouTube channel. ---- Past guests on The Game Changing Attorney Podcast include David Goggins, John Morgan, Alex Hormozi, Randi McGinn, Kim Scott, Chris Voss, Kevin O’Leary, Laura Wasser, John Maxwell, Mark Lanier, Robert Greene, and many more. ---- If you enjoyed this episode, you may also like: 420. The Sleep Science That Separates Elite Performers with Dr. Michael Breus 396. Why High Performers Can’t Afford to Ignore Wellness with Dr. Taz Bhatia 125. Health Hackers: Mastering Habits to Operate at Peak Performance

Transcript

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0:00.0	15 minutes, twice a day will be something that changes your life, but you have to do it 100% for 10 weeks.
0:12.2	That's Dr. Leah Lagos, internationally recognized clinical and performance psychologists for professional athletes, high-performing executives, and CEOs.
0:19.6	I can shift my heart rhythms to shift my emotional state, to shift my cognitive state, and so forth.
0:29.6	I'm Michael Mogul, founder and CEO of Crisp, the nation's number one law from growth company.
0:35.6	I've built my business through practice,
0:37.7	not theory. Crisp started with just $500 to my name and has grown to over eight figures in
0:42.6	revenue over the last few years, earning a spot on the Inc. 500 list of the fastest growing
0:47.0	private companies in America. Our approach has been to take everything we've learned about generating
0:51.3	massive growth within our own organization and help the country's most ambitious and committed law firm owners do the same for theirs.
0:57.7	In each episode of this podcast, I sit down with innovative market leaders from the legal industry
1:01.8	and beyond to learn from those who thrive in the face of adversity, challenge the status
1:06.2	quo, and define what it means to be a true game changer.
1:10.3	I sat down with Dr. Lagoes to discuss how increasing your heart rate variability,
1:13.6	HRV, can improve your performance and judgment,
1:16.6	how to identify which specific habits put your nervous system into a state of flow,
1:20.6	and how to train your body the sense when it's off balance and self-correct
1:23.6	to improve decision-making quality.
1:25.6	You essentially develop the ability for the nervous system to sense when you're off balance,
1:32.3	and the parasympathetic nervous system jumps in and says,
1:35.5	hey, Michael, we've got to get back to baseline, and then resets you a lot faster.
1:44.4	That's coming up on the Game Changing Attorney Podcasts.
1:55.5	Before we begin today's episode, I want to remind you that we aren't beholden to any sponsors
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