Ever feel like your energy tank is completely empty before the day is even halfway done? I know that feeling all too well.
That 3 PM slump used to hit me like a brick wall. Brain fog would roll in, and my first instinct was to grab another cup of coffee or a sugary snack. Back when I was stuck in a cycle of bad habits—binge eating, gaming all night, and living a generally unhealthy life—I was tired all the time. My body and mind felt heavy. I thought the only way to get more energy was from something external.
But I discovered a powerful tool I had with me all along. It’s free, it’s instant, and it’s something God gave each of us from our very first moment: our breath. Learning to control my breathing didn't just help me find energy. It helped me find clarity and calm in the middle of my biggest struggles, from losing over 110 pounds to building a more disciplined and faith-centered life.
Why Your Breath is Your Built-In Energy Source
It sounds almost too simple to be true right? But think about it. Your brain and body run on oxygen. When we’re stressed, tired, or distracted, our breathing often becomes shallow and quick. We aren’t getting the full, rich oxygen supply we need. This leads to fatigue and that fuzzy-headed feeling.
When you intentionally take a few deep, controlled breaths, you change your body’s chemistry almost instantly. You flood your system with oxygen, signaling to your brain that it’s time to wake up and focus. It’s a physical reset button. It’s the very life force God breathed into us, and we can use it to honor our bodies and get the most out of our day.
20 Breathing Exercises for Instant Energy
You don't need a special room or any equipment. You can do these at your desk, in your car, or even waiting in line at the grocery store. Find one or two that feel good to you and give them a try the next time you feel your energy dip.
- The First Sip. Take a normal breath in. Then, before you exhale, take another short sip of air on top. Exhale slowly.
- The 4×4 Reset. Inhale for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Hold the exhale for a count of 4. Repeat 3-5 times.
- The Quick Pump. Through your nose, take 15 short, sharp breaths in and out. It’s like a bellows for your lungs.
- The Long Exhale. Inhale for 4 seconds. Exhale for 8 seconds. This is great for calming jitters before a big task.
- Stair Step Breath. Inhale in three short, sharp bursts until your lungs are full. Then exhale in one long, smooth breath.
- Belly Breathing. Place a hand on your stomach. As you inhale, focus on pushing your hand out. As you exhale, feel your hand fall. This ensures a deep, full breath.
- The Wake-Up Reach. While sitting, inhale and raise your arms over your head. Exhale and bring them back down. Simple movement gets the blood flowing.
- The 1-2 Punch. Take one big, deep breath, then follow it immediately with a shorter, faster one. Exhale everything out.
- Rib Cage Stretch. Place your hands on the sides of your rib cage. As you inhale, try to expand your ribs outward into your hands.
- The Resonant Hum. Take a deep breath in. As you exhale, hum a low, steady note until all the air is gone. The vibration is surprisingly refreshing.
- Pursed Lip Power. Inhale through your nose for 2 seconds. Then, purse your lips like you’re about to whistle and exhale slowly for 4 seconds.
- The Tension Release. Inhale and tense up a muscle group (like your shoulders or fists). Hold for 3 seconds. Exhale and completely release the tension.
- Count Down. Close your eyes and simply count 10 breaths. Inhale 1, exhale 1. Inhale 2, exhale 2. It’s a great way to refocus your mind.
- The Shoulder Roll. Inhale and roll your shoulders up toward your ears. Exhale and roll them back and down, opening your chest.
- The Double Inhale. Inhale fully through your nose. Pause briefly, then inhale a little more air. Exhale slowly through your mouth.
- The Cleansing Breath. Inhale deeply through your nose. Open your mouth wide and exhale with a quiet "ha" sound, like you're fogging up a mirror.
- The 5-Second Reset. Just stop what you’re doing. Inhale for 5 seconds. Exhale for 5 seconds. That’s it. Sometimes the simplest way is best.
- The Paced Sigh. Take a normal breath in. Then, let out a long, audible sigh. It’s a natural way your body releases tension.
- The Un-Sloucher. Sit up straight, pulling your shoulders back. Take three deep, intentional breaths, focusing on filling your entire chest.
- The Gratitude Breath. As you inhale, think of one thing you are grateful for. As you exhale, just rest in that feeling. It connects your body and spirit.
How to Make Breathing a Habit
Knowing these exercises is one thing. Actually using them is another. The key is to make it easy.
Anchor it to a routine. Do you always check your phone first thing in the morning? Before you open any apps, do three 4×4 Resets. Do you start your workday by opening your email? Take one minute for some Quick Pump breaths first. Link the new habit to an old one.
Use it as a replacement. When I was fighting the urge to binge eat, I needed something to do in that moment of craving. Instead of walking to the kitchen, I’d stop and do a few Long Exhales. It gave me a moment to pause and reset my intention. The same works for that unnecessary 4th cup of coffee or the urge to mindlessly scroll social media.
Start small. Don't feel like you need to become a breathing expert overnight. Pick one. Just one. My favorite to start was the 4×4 Reset because it was easy to remember. I used it when I felt overwhelmed, and every time I did, it felt like a small win. Celebrating those little victories is what builds momentum for big changes.
You have incredible power within you to shift your state, boost your energy, and sharpen your focus. You don’t need to look outside of yourself for a quick fix. You just need to pause and breathe.
So here’s my challenge to you: The next time you feel that wave of fatigue or brain fog, which one of these will you try first? Just pick one. Take a deep breath. You’ve got this.
