The worldwide move is faster than ever, social and professional requirements are sky high and most of us have the feeling that we have been sprinting since January. If you sit there and think: “Yes, I feel like one on to-do list” and could definitely not be alone with the help of the stress department.
Investigations of 1. For women’s insurance, 74% of women believe that society has more pressure on it than men to have everything – and 60% say that they have a strong weight to achieve severe milestones for their lifespan at a certain old age. No wonder that exhaustion feels like a basic state.
For this reason, we called a holistic wellness trainer Emily Kandanga-erastus for simple, scientifically supported opportunities to reclaim your energy, to find balance and to choose the stress reaction. No need for a complete overhaul of the lifestyle. Just a few deliberate habits that actually work.
Meet the expert: Emily Kandanga-Erastus is a nutritionist, yoga teacher, Reiki practitioner and personal trainer.
Here are four mighty habits that Emily swears in her own routine:
1. Wim Hof Breathing
When Emily feels overwhelmed or tired, he recommends using breathing work. And your starting point is the Wim-Hof method. It is quick and effective and you can get it out of bed, on your couch or in your car. It lowers cortisol (the stress hormone), lowers fear and brings it back to your body, also known as her strength.
Here you can find out how to do it:
- Sit in a safe, comfortable space.
- Take 30–40 deep breath: inhale completely (nose or mouth), expand your stomach and chest. Etch passively (do not force it).
- Hold your breath after the final exhalation as long as it feels comfortable.
- When the urge to breathe in hits, breathe in deeply and hold on for 15 seconds.
- Repeat for 2-3 rounds.
This not only ensures your entire system, but also activates your parasympathetic nervous system – the “resting and digest” mode – that helps to regulate the cortisol levels and to bring it back into balance. “I’m doing this first in the morning, mail
Or in the middle of training, and to be honest, it was a fantastic tool for regulating the stress at the moment. Consider it as a cleaner with a nervous system, “says Emily.” Your breath is always with you, why not use more intentionally? “
Read more: What is the 4-7-8 breathing technique and how do you do it?
2. Grenzcharge
Between work, deadlines, group chats, family responsibilities and the general noise of modern life, “Me Time” has become something that we try to squeeze when there is time left.
The border movement is the deliberate practice of blocking non-negotiable time in your calendar-day or weekly only for you. Regardless of whether this is a 20-minute walk, a yoga river, a journaling or simply on her mat, which does nothing, it is about creating micropocks of peace before your body forces you to rest.
“Remember, Burnout does not always appear loudly. Sometimes it whispers through brain fog, constant irritability or the nagging feeling of ‘I am in the back’. If you block me time ‘in your calendar, you don’t just manage your time, you protect your peace,” advises Emily.
Read more: “I am a trainer and do these 11 shoulder tendons weekly to combat stiffness and improve the attitude.”
3. Start your day with a protein -packed breakfast
If you still grab coffee first and ask yourself why you storm at 11 a.m., a protein breckkie is for you. According to Emily, what you eat first indicates the tone for your hormones, energy, mood and stress resilience for the rest of the day. Your recommendation: At breakfast, attract 25–35 g protein.
- Small eggs with spinach and avocado
- A smoothie with protein powder, oats, nut butter and frozen berries
- Greek yogurt with hemp seeds and muesli
Read more: 3 protein, carbohydrate-low breakfast recipes that you will actually like to eat
4. Switch on the ritual
If there is a habit that Emily never skips, it is her Wedd-Down ritual. “Sleep is the best friend of her nervous system,” she says – and it is the key to energy, health and intellectual clarity.
An hour before going to bed:
- Put the phone in aircraft mode or outside the range
- Dimmage the lights
- Light a candle or incense when that is your mood
- Sit your breath for a few minutes
- Think about one or three things you are grateful for
The goal is simple: not perfection, but rather the present. Your nervous system needs indications that it is certain to relax, also known as the armor. And this little ritual tells her body: “We are ready for the day. You can let go now.”
The end result
You don’t have to do everything. Just start with one thing. Let it anchor you. Let them remind them that they can even choose calm in chaos. They deserve to feel good – not only on weekends or when they are on vacation, but every day.
