3 practices to boost energy when we feel depleted
We often talk about energy out in the world… solar energy, wind energy, water energy… when our mobile phone battery needs a charge…
However, as we talk about energy “out there,” we don’t often pause to understand that the same energetic forces that move in the world to ignite and make things happen also exist within.
There’s always energy inside of us flowing in a particular pattern. And there are different types of energy—think about water in a pond versus a river versus an ocean wave. It can be lethargic, constricted, dense, low, blocked, unharnessed, dissipated.
Given the current stressful conditions in the world, as well as the distraction of technology, it’s unsurprising that we may feel depleted much of the time. However, our energy reserve can be unblocked—like opening a dam—allowing it to flow. It takes practice.
It’s a little tricky to work on lifting our energy when anxiety is present. We need to be skillful because we don’t want to overstimulate ourselves. In addition, we don’t want to deny, cover up, or override what we're authentically experiencing. The compassionate act of honoring and welcoming ourselves as we ARE is essential while we also create space for energy flow and lightness.
Our practice can offer medicinal techniques to balance seasonal heaviness and the stress of our times, and counter the lethargy and dullness of winter while giving our bodies and minds some loving warmth and energy.
3-part breath
the energy-lifting practice I’ve leaned on for 30 years
The saying is, “Energy flows where attention goes.” As we place attention on our energy, it’s a way of gathering ourselves back away from distraction.
Over 30 years, I’ve leaned on a practice called “3-part breath” whenever I feel depleted, scattered, or empty, or even sad, depressed, or anxious. This energy-boosting practice skillfully uses the breath to warm, engage, and create more energetic flow in the body.
Below I’m sharing three different ways to incorporate 3-part breath into your practice—the classic technique in a sitting practice, a variation of breath of joy, and within a simple breath-based flow. I hope you’ll try one of these practices when you need a little lift.
Before we dive in, a little recommendation: In the winter, when you need more energy or if you’re feeling anxious, you’re welcome to decide what’s better for you—eyes open or closed. Sometimes pulling away from a lot of distraction is helpful, so you may wish to close your eyes. However, in the winter, the more light we take in and the more we lift our gaze, the more we stay awake and open. If you’re out in the world, try not to look down at the cold, low ground of the earth.
feeling depleted? 3 variations on 3-part breath to boost your energy
energy-lifting technique:
classic 3-part breathing—with 3 options
Start with this practice to focus and gather your energy.
This is a classic breath awareness practice that is often considered a concentration technique. But I’d love to offer you a more comprehensive view of it because, while it’s a practice well-suited for any time, it’s particularly supportive now in the winter as well in the midst of our ongoing challenging conditions.
The practice will “gather” our mind toward a point of focus, not so much working to focus but resting our mind on the breath. This gathering and resting creates a sense of stability, connection, and embodiment. A centering in the here and now. But it also lightens us up because the breath is airy.
Our breath will also warm the body by creating more movement of our diaphragm, and filling the lungs more fully will support us in re-oxygenating the brain and the body in a way that’s energizing. If you need additional points of focus or more movement, you’ll receive 3 options in the video.
Please note: If you are feeling high or acute anxiety, or teetering on higher levels of anxiety or panic, then don’t move forward to the practice in the next section. Stick with this classic technique to continue receiving the calming and grounding benefits.
energy-lifting technique:
variation on the breath of joy
If you are feeling grounded from the previous practice, then you might like to try this next breathing technique to lift the mood and energy. If you are feeling overstimulated or overwhelmed with anxiety, or in an acute state of panic or anxiety, then please return to the classic 3-part breath in the previous section.
This is a variation of the energizing practice called "Breath of Joy,” a simple three-part breathing technique that will build on the classic practice above. It’s known to help slough off heaviness, sluggishness—lifting energy and mood—and stimulating your body and mind.
Related: Learn more about the Breath of Joy
energy-lifting technique:
moving breath-based flow
It may seem paradoxical, but sometimes when we feel depleted, stillness can make us feel even more sluggish, tired, or depressed. Of course, we need to take care not to overstimulate or instigate our anxiety. However, mindful, breath-based movement can facilitate the flow of our innate energy reserves.
If you wish, you may try the three-part breath in a standing meditation that seamlessly transitions to a short flow. The more active standing stance will generate more heat to fuel our reserves while the flowing twists and side leans will create more space for lightness. After this short practice, feel the energy of the breath and experience a sense of aliveness moving through your mind and body.
Want to build even more heat for an bigger energetic lift? Visit the Breath of Joy blog for a free practice!
Want to join me for weekly energy-lifting practices live online?
new class series: winter medicine
fire up digestion, lift your energy, & warm your heart
Winter Medicine is an 8-class series will rekindle our inner light to fuel digestion, lift our energy, and warm our hearts.
We’ll weave together mindful slow vinyasa flows, somatic movement, restorative yoga, and deep relaxation—emphasizing internal observation, slow and dynamic movement, rhythmic breathing, and fully supported rest—to help stoke our inner light and harmonize ourselves with the season.
This series is included in my online studio membership, which offers a free two-week trial for new members (cancel anytime). Otherwise you may register for the full series or a drop-in class.
