Anthony Abbagnano – From Reactive to Creative: Moving One Letter (and One Breath) to Transform Leadership

What if the most powerful shift you could make as a leader wasn't another productivity hack—but simply learning to breathe? In this episode of Legendary Leaders, host Cathleen O'Sullivan sits down with Anthony Abbagnano—founder of the Alchemy of Breath and one of the world's leading voices in modern breathwork—whose calm presence and practical wisdom will make you rethink everything you thought you knew about resilience. 

Anthony shares why most of us have unlearned how to breathe properly, and why that disconnection costs us more than we realize. He opens up about his midlife crisis in Ibiza, the moment he realized he'd abandoned his inner child for sixty years, and how inner child work isn't just playfulness—it's reconciling with the wounded parts we left behind. With disarming warmth, he explains why trauma can be our teacher, how the difference between "reactive" and "creative" is just moving one letter, and why ten breaths before a meeting might be the most productive thing you do all day. 

Together, Cathleen and Anthony explore why we lose choice under stress, the neuroscience behind overwhelm, and how the Coherence breath—a simple five-second inhale, five-second exhale—can regulate your nervous system in five minutes. This conversation is for anyone racing through life, leading from chaos instead of calm, or wondering where they've been holding their breath—and what might happen if they finally let go.

 

 

Episode Timeline:

 

00:00:46 Why most people have unlearned to breathe properly

00:06:08 Inner child work: beyond playfulness to reconciliation

00:07:35 Anthony's midlife crisis in Ibiza and creating "the bridge" process

00:13:17 How trauma takes our breath away and embeds in the body

00:17:06 Restoring choice to a choiceless moment

00:22:15 Outer Chaos, Inner Calm: navigating today's messy world

00:28:11 Reactive vs. creative: moving one letter to transform leadership

00:31:19 Building community: the five-year Italy experiment

00:42:28 Why Western society lives in shallow breathing

00:47:02 The gradient of choice: how stress shrinks our options

00:48:07 Ten breaths that transformed a hostile boardroom meeting

00:53:06 Meet, prevail, acknowledge, celebrate: the four stages of growth

00:57:41 How breath creates space for creativity in business 

01:08:26 The Coherence breath: a live demonstration 

01:19:53 Take a breath before you react (and do a random act of kindness)

 

 

Key Takeaway:

 

• Trauma Takes Your Breath Away—Healing Means Taking It Back: When we're wounded, we literally lose our breath in that moment of impact. The body absorbs the shock and stores it as chronic tension or disease. But trauma isn't something to erase—it's something to learn from. Mo Gowdat surveyed 12,000 trauma survivors and 99% said they'd keep their trauma for the growth it brought. The work isn't forgetting the wounded parts; it's restoring choice to the moments where breath—and power—were taken away.

• One Breath Creates Space—And Space Creates Choice: Write out "reactive." Move the "C" to the front and you get "creative." That's what one breath does. Under stress, we self-lobotomize—exporting processing power to our amygdala, leaving us with only fight, flight, or freeze. But one conscious breath creates space between stimulus and response. Ten breaths before a meeting can transform hostility into harmony. It's not about fixing the problem—it's about polishing your lens so you can see solutions that were there all along.

• The Coherence Breath: Five In, Five Out, Five Minutes, Three Times a Day: Breathe in through your nose for five seconds, out for five seconds. This practice—used by military and SWAT teams worldwide—regulates your nervous system and becomes your automatic response to tension. After two weeks, it stops being something you "do" and becomes how you breathe. When panic hits? Extend your exhale to counter rising stress. Practice it when you're calm so you can reach for it when you're not.

• Inspire Literally Means to Bring In Spirit—That's What Leadership Looks Like: Four-fifths of neural messages go from body to brain, not the other way around. Your body knows things your mind hasn't figured out yet. Conscious breathing slows your frontal lobe and creates space for insight beyond thinking. You're not just calming down—you're accessing what Anthony calls "spiritual resources." That's when quantum shifts happen: when you stop trying to think your way through and start breathing your way into clarity.

 

 

About Anthony Abbagnano:

 

Anthony Abbagnano is a visionary healer, breathwork pioneer, and the founder of Alchemy of Breath, where a global community of over 100,000 seekers turns a biological reflex into a tool for radical transformation. A former international entrepreneur—only to walk away from the corporate world to study under masters in India and the Amazon. He’s trained facilitators in 40+ countries and shared stages with everyone from Deepak Chopra to Gabor Maté. His latest book, Outer Chaos, Inner Calm, explores trauma, addiction, and the art of "self-remembering," weaving in the philosophical influence of his uncle. Anthony teaches that "the breath is the bridge" to our forgotten parts, and that in a world designed to keep us in a state of "fight or flight," the most revolutionary act you can take is a conscious inhale.

 

 

Connect with Anthony Abbagnano:

Website (Alchemy of Breath): https://alchemyofbreath.com/ 

Website (ASHA): https://www.asha.global 

Book: https://alchemyofbreath.com/outer-chaos-inner-calm/ 

 

 

Connect with Cathleen O’Sullivan: 

Business: https://cathleenosullivan.com/ 

LinkedIn: https://www.linkedin.com/in/cathleen-osullivan/ 

Instagram: https://www.instagram.com/legendary_leaders_cathleenos/ 

YouTube: https://www.youtube.com/@LegendaryLeaderswithCathleenOS

 

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