Three Things to Help Us Create Energy

Three Things to Help Us Create Energy.

Are you Tired, Stressed out, Lacking in energy, Suffering from Low mood or are you Anxious or Angry??

You probably travel between a couple of the above depending on what is happening in your world.

Energy seems to be the topic of the week for most of my clients.  They either are struggling with anger and anxiety and need to calm down or they are feeling flat and suffering from fatigue and need a pick me up.

It’s been a tough few months… I don’t know about you but I am a little jumpy and perhaps a little.. maybe a lot sad by how we as humans and beings of nature have managed to come to this place.

Hopefully is my outlook:

” Sometimes the world needs to fall apart a little so it can be put back together better than before.”  Eddie Stern. 

Using the above statement as my morning mantra to keep my mind focused and to help me remember that we are all one.

So why am I mentioning all this … Movement, Mindfulness and Breathwork.

These are the best most natural ways to regulate Energy.

Before I dig into that, if you have been struggling for a while with either fatigue or anxiety, then make an appointment with me so I can help you get to bottom of why that is happening. I am here to serve.

The following nutrients have also been shown to help give you a boost while you work on the the suggestions below:

They are: B Vitamins, Magnesium, Antioxidants like Glutathione, Vita A,C,D,E or NAC, CoQ10 if you are on a Stain Drug. Amino Acids like Protefood and Minerals (Zinc being the one that most people are deficient). Immunplex for my money covers a lot of the bases as a good all-around product.


These three things help us to create the energy we need, get rid of toxins and calm us down.


Yama is the first limb of Yoga, Yama, deals with one’s ethical standards and sense of integrity, focusing on our behavior and how we conduct ourselves in life:  The 5 Yamas are, Do no harm, Be truthful, Moderation, Non Stealing and Non Hoarding.

Yama is a vow. A Vow is easy to make however very challenging to keep. This is why we need to remind ourselves often so we can show up prepared for the day.


The mind and the body needs oxygen in order to function.  When we do not get enough oxygen it is called oxidative stress.  It decreases energy, (ATP) and it creates free radicals which is not good and then if the cycle continues it leads to increased inflammation, systemic breakdown, Insulin Resistance, Peripheral neuropathy and so on it goes…

PRANA is Breath-work, the life force. PRANA is long slow deep intentional breathing.  I practice different kinds of techniques but a favorite that is effective and easy is Box Breathing.


Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathwork exercise may help to clear the mind, relax the body, and improve focus.

The technique is also known as “resetting your breath” or four-square breathing. It is easy to do, quick to learn, and can be a highly effective technique for people in stressful situations.

People with high-stress jobs, such as soldiers and police officers, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.

Research shows that Box Breathing decreases anxiety and depression, it lowers cortisol and blood pressure.  It also improves mental clarity, and digestion.


Box breathing is a simple technique that you can do anywhere, including at a work desk or in a cafe. Before starting, you should sit with your back supported in a comfortable chair and your feet on the floor.

  1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
  2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
  3. Begin to slowly exhale for 4 seconds.
  4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.


As humans we were made to move and we are not doing enough of it. If you suffer from stiffness and muscle soreness you either have a build up of lactic acid or your Liver function is low.

We are doing less of it these past months than ever before.  Our offices are  now steps away, our bathroom steps away, instead of a long walk down the down the hall and food is close by and so on…we have to be very intentional that we get up and move every 90 minutes otherwise we move from the office to the couch….and before you know it another day has gone by… Set a timer and get up and walk around the block if you can, do some jumping jacks, wave you areas up and down vigorously if you have trouble with your legs,  high step on the spot…etc etc.

This is a minimum. Aim to do your version of movement at least for 45 minutes a day plus your 90 minute reset during your working hours.  There are tons of apps and resources to support you.  You just need to make a Vow 😀 and start slow. Start with 5 minutes, then 10, etc etc… and never ever stop.

Our Mitochondria reduces with age so we need to continue to build it and create energy by moving often.

Stand present for the challenge and the discomfort and prepare for the day.  What will you Vow in these coming months ahead??

Have a Healthy Week and please pass this on to all who could use this info.

My Best

Dr Pia